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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.

Surviving Freshman Year as a Student-Athlete

Posted on July 19, 2018 by Train for the Game LI in Motivation, Performance, Sports Performance, Strength and Conditioning No Comments

Having the chance to play a sport in college is an exciting opportunity. But being a college student-athlete can seem a bit overwhelming when you first arrive on campus your freshman year. Not only do you have to adjust to a new environment with new responsibilities, but you also have to add in being an athlete with new teammates.

Regardless of your sport, as an intercollegiate student-athlete, you are going to be very busy. Your typical day may look something like this: wake up and eat breakfast before classes, go to classes, find time to eat lunch, go to afternoon practice, eat dinner before study hall, go to study hall, go back to your room for more homework/studying/hanging out with friends, and go to bed. Then you wake up the next and do it all over again! You might even have a morning practice before your first class. During your playing season, you also have to account for games (including travel time to and from), team meetings, and time with the athletic trainer, if needed. And on top of all this, you may also have to incorporate part-time work or internships into the equation.

So how do you possibly manage it? The good news is there are ways for you to increase your likelihood of success. Here are four suggestions:

Find balance

One thing you will quickly learn in college is that you have to figure out how to balance academics, athletics, social activities, and other commitments. During your playing season, maintaining the balance will become more challenging, due to the demands on your time. One of the biggest challenges you will face and have to learn how to handle is time management. This is a crucial skill that will serve you well in college and far beyond.

At times it will seem that 24 hours aren’t enough time in the day to accomplish everything that you have to do. But with structure and organization, you can manage your time effectively. A digital or paper planner will allow you to keep up with your academic responsibilities, athletic commitments, work schedule (if applicable), and social life. Write down everything you have to do, from when you wake up to class times, practices, games, work, study time, when you’re going to eat, and when you’re going to sleep!

Having structure and keeping a planner will help you to stay balanced and help you keep on top of things. Remember, if you are not doing well academically, you could lose your eligibility and ultimately your spot on the team.

Go to class

It might go without saying, but attending your classes is one of the most important things you can do during your time in college. If you want to be a successful student-athlete, you must go to class. This is where you will acquire valuable information from your professor that you won’t get just by reading the course textbooks. This is particularly important because you will inevitably miss some classes anyway due to games and traveling during your playing season. Make sure you talk to and stay in contact with your professors. It will be your responsibility to keep up with assignments and course work. Also, don’t forget to let your professors know in advance when you have to miss class due to athletics.

Use support services

There are tools and resources on college campuses such as tutoring, to help all students. However, there are also additional support services specifically in place for student-athletes. For example, some academic advisors work primarily with student-athletes and are accustomed to the specific challenges they face. And even if your school does not have special academic staff for athletes, they will have general academic advisors, and it would behoove you to get to know and visit yours on a regular basis. They are there to assist you with things such as selecting the appropriate courses and eligibility requirements.

Tutoring centers, study halls, and priority class registration are additional resources for student-athletes. Some schools even have special dieticians and trainers on staff for student-athletes. Again, it will be up to you to take advantage of them and you absolutely should take advantage!

Self-care

It is extremely important to take care of yourself by eating right and getting plenty of rest. Try not to skip any meals and if at all possible, eat at least three a day. You may find it difficult at first to take the time to eat—and eat well—but it is crucial that you do. If you can’t find the time to sit down for a meal, try snacking on fruits and vegetables until you can eat. Remember: this is the fuel you’ll need to stay energized not just throughout the day but through your practices and games as well.

You should also strive get a full night’s sleep whenever possible. With all of the running around you will be doing as a student-athlete, you should get plenty of rest. Between classes, practices, games, and homework, you can get tired rather quickly. Getting an adequate amount of sleep is not only necessary for performing in the classroom and on the playing field but also for keeping yourself healthy.

Most successful student-athletes would probably agree that although being a student and an athlete in college is not easy, it is definitely a rewarding experience that not many people get to have. Your collegiate student-athlete career will go by fast, so savor and enjoy the time. Have fun, but be smart about it!

Avoiding the “Bobblehead Effect”: Strength Training Could Help Soccer Players

Posted on July 17, 2018 by Train for the Game LI in Sports Performance, Strength and Conditioning No Comments

Strong muscles help protect the body from damage caused by headers and other injuries…

With 90-minute games, soccer is usually considered an endurance sport. But strength is also key to avoiding injury and improving performance, according to research presented this month at the American College of Sports Medicine’s annual meeting in Minneapolis. Now teams from youth leagues to the World Cup are kicking this science into practice.

When it comes to keeping athletes healthy, “strength training plays a huge role,” says Shawn Arent, an exercise physiologist at Rutgers University who led the work. “You’re really providing the supporting musculature.” He notes robust muscles and tendons stabilize joints, minimizing the risk of a painful twist or tear. His research group partnered with the Rutgers women’s soccer team to add consistent weight lifting to the team’s training regimen. The results were immediate: After one season the team’s injury rate plummeted by 70 percent compared with previous years. Last fall marked the third straight year without a season-ending injury—a rare feat in a sport notorious for torn ligaments and sprained ankles. Arent is now working to publish his findings. “When you can keep your players on the pitch,” he says, “they can accomplish a lot more.”

Upper-body strength could even mitigate a major health concern among soccer players: brain injury from repeated headers, according to Thomas Kaminski, director of the Athletic Training Education Program at the University of Delaware. Kaminski’s own research investigates ways to reduce soccer’s adverse effects on the brain. Frequent headers have been correlated with lower cognitive performance in both amateur and professional players, he says. Kaminski believes a stronger neck and torso can diminish what he calls the “bobblehead effect,” in which a player’s head accelerates rapidly when it strikes a flying soccer ball. That whiplash can damage brain cells. But having more muscle mass in body parts that support the spine and head can reduce acceleration, he says, adding, “It’s simple physics.”

Kaminski announced plans to test his idea this fall in a youth girls’ soccer league outside of Wilmington, Del. He and his colleagues published a study in 2017 in Research in Sports Medicine that found female youth players suffered greater acceleration from headers than males did. The girls in Kaminski’s upcoming study, ages 11 to 13, will wear sensors that measure cranial acceleration each time they head the ball. The players will also undergo neck- and torso-strength training, which Kaminski hopes will result in decreased acceleration measurements by season’s end. “I’m excited for [this study],” Kaminski says. “This is going to make the game safer,” he claims.

Of course, strength is beneficial for more than just avoiding injury. Strong muscles are also speedy muscles, according to Arent. “A lot of coaches forget: if your player is stronger and more powerful, that means they’re faster,” Arent says. During a slide tackle, arriving to the ball a split-second sooner can mean the difference between a clean steal and a foul (not to mention a jarring collision with an opponent).

Mark Russell, a researcher who specializes in applied exercise physiology at Leeds Trinity University in England and collaborates with Arent, agrees on the importance of strength training for soccer performance. Although endurance matters—players routinely run seven miles in a match—games can be won or lost by how strong players are. “Very often,” Russell says, “the most decisive moments of the game are those high-intensity strength actions.” He notes strength-based movements power 80 percent of goals scored, whether by a leaping header or an all-out sprint to the ball.

Paul Geisler, an exercise and sports science researcher at Ithaca College cautions the goal of strength training in soccer should be more than simply building muscle mass. “If you focus too much on just size,” he says, “you can risk compromising or losing some flexibility and elasticity of those muscles.” To maximize the benefit of strength training, he suggests soccer players focus on “dynamic strengthening.” This method emphasizes muscle extension in addition to contraction—the most common form of strength training. He says players can further reduce injury risk by evening out strength imbalances between opposing muscle groups such as hamstrings and quadriceps. “It’s about coordination and balance,” Geisler notes. “An interrelationship between all those muscles allows the elite soccer player to prevent injury and perform well.”

Arent believes the benefits of strength training extend beyond high-level soccer players. “We’re all athletes,” he says. “We may not all play competitive sports but we were designed to move.” Walkers, joggers and recreational athletes alike can improve performance and reduce injury risk via strength training, he adds. “The lessons that we’ve learned in sports science can absolutely be applied in a much broader sense,” Arent says. “The role of proper training and injury prevention still applies.”

As a former soccer player and “jock who was good at science,” Arent was disappointed at the U.S.’s failure to qualify for this year’s World Cup. Still, he is watching the matches intently. “I’m interested to see which teams are best physically prepared,” he says. He highlighted Germany as a team whose science-based use of strength training and recovery techniques has propelled them into the late stages of recent World Cup tournaments (although they have been eliminated in the 2018 Russian games). “They have always been a very physical team and very at the forefront in terms of their preparation,” he says.

Arent predicts more national teams will follow Germany’s lead in the future. “I expect you’re going to start to see that from more countries,” he says. “They’re going to start appreciating the unique power demands of the sport.”

reprint from https://www.scientificamerican.com

8 Tips to Help Remedy Your End-Of-Summer Blues

Posted on July 8, 2018 by Train for the Game LI in Nutrition No Comments

Yes, it’s true- summer is coming to an end. On a symbolic level, the end of summer signifies the end of fun for many people. As the carefree days and warm nights of summer come to a close, so does the freedom of time spent outdoors with family and friends.

With shorter days and cooler temperatures ahead, you may begin feeling some end-of-summer-blues. Even for those who don’t have kids, the “back to school” mentality can awaken anxieties from long ago about returning to school.

Now is the time to start planning for the changes coming your way. You’ll be much happier being well-prepared than suddenly shocked when the season comes to a screeching halt. Here are 10 ways to help beat those annual end-of-summer blues.

Help Ease Your Transition from Summer to Fall

Just because the summer season will soon be ending doesn’t mean your good mood has to end as well. With the seasons change, there is a lot to look forward to.

Clean out your closet. With summer coming to an end, it’s the perfect time to go through your closet and get rid of stuff you haven’t worn in years. Donating or tossing your old clothes will also give you the chance to indulge in some retail therapy. Create space in your closet for new scarves, cozy sweaters and new comfortable boots to help get you excited for the cooler months ahead.
Reframe summer. Curing yourself of the summer blues doesn’t mean you have to get rid of your summer memories. Remember your fondest summer memories spent with family and friends by creating a collage or using your favorite summer memories as the screensaver on your computer, or create a summer 2017 summer scrapbook as a nice keepsake to look back on.
Look forward. Apple picking, drinking hot chocolate, bundling up by the fire and watching the leaves fall are just a few of the many perks of fall we have to look forward to.
Embrace more cuddles. As the cooler weather sets in, it creates a great excuse to spend more time being comfy under the covers whether you’re reading a book to the kids or catching up on your favorite book. If you don’t have the time or inclination to laze around in bed all day, cuddle time can be had during playtime as well. This extra bonding before school starts will help your child cope better with the coming changes.
Get a good night’s sleep. Not getting adequate sleep can lead to irritability. Ensuring a full 7-8 hours of sleep a night (9-10 hours for kids) will help you stay rejuvenated, your daily tasks will get accomplished, and you will beat those end of summer blues in no time.
Mark the calendar. Your beach vacations, camping trips and time on the lake may be coming to an end for the next several months, but there’s a whole new list of fun fall adventures to look forward to. Apple picking, fall festivals and holiday celebrations are on the way. Make some plans, and take advantage of any long weekends in the near future. Not only will you have something to look forward to, but you’ll be helping yourself to stay healthy and avoid tension.
Take a “staycation.” The summer ending is a great time to really relax and appreciate the lingering days of the season. Enjoy a day of pure laziness at home or splurge and indulge in your favorite local bed and breakfast. Whatever you choose, be sure to plan the whole thing ahead of time. No chores, cooking, or anything of the like should be done during your staycation. Make it yours so you can bounce back from summer totally recharged.
Use this time as a fresh start in your career. It may seem hard to justify working harder as a priority just as you’re coming off of the lazy days of summer, but it will benefit you in the long run. Just as you’d begin a new school year at summer’s end, now is a perfect time for a fresh start and a rejuvenated outlook in your career. If you set your sights on a promotion or commit to improving your performance in the office. Not only will your mind be taken off the fact that summers’ over, but you’ll also have new goals to work toward.

Best beach foods and snacks

Posted on July 8, 2018 by Train for the Game LI in Sports Performance No Comments

A day at the beach is a summer ritual that will hopefully bring lots of sunshine, sandcastles and crashing waves at your feet.

But the elements that bring beauty to the beach also make it one of the most challenging environments when it comes to eating: think melting yogurt, sand-coated sandwiches and drooping chocolate chip cookies.

Staying nourished and hydrated is key at the beach, as lots of sun and swim can drain you of energy. What you need is a list of beach-friendly foods to pack alongside your towels and sunscreen. Just don’t forget to bring sanitizing hand wipes and a cooler with ice packs (or frozen water bottles), as perishable foods spoil quickly in the heat.

“Perishable foods should not be out for more than one hour when it’s hot out, and that includes the time traveling to the beach if the food is unrefrigerated in your vehicle’s trunk,” said Isabel Maples, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics.

If it’s possible, consider taking along two coolers. “Pack one cooler for drinks and another one for food, to keep both cooler contents colder,” Maples said. And keep the cooler cool by placing it in the shade or covering it with a beach blanket or towel.

Watermelon and feta salad

“Not only is watermelon incredibly refreshing, it packs a powerful electrolyte punch, which helps replace what you sweat out,” said Marge Perry, a food and nutrition writer and author of the upcoming cookbook “Hero Dinners: Complete One-Pan Meals That Save the Day.”

Adding chunks of feta cheese can help replace lost sodium while boosting protein and flavor, according to Perry. To make your watermelon-feta salad beach-friendly, pack it in reusable plastic containers with toothpicks secured in the top few pieces.

Fruit or veggie kebabs

“Kebabs are easy to eat, even with sandy little — or big — hands,” Perry said. Make easy-to-eat, nutritious and satisfying kebabs by threading a few pieces of mild cheese, such as mozzarella, between your favorite fruits or veggies, she explained.

Watermelon, grapes, pineapple, cantaloupe, bell peppers, cherry tomatoes, fennel or cucumber work well. To pack kebabs, Perry recommends sliding the skewers into a plastic zip-top bag, with the handle end facing up, for an easy grab-and-go snack; then roll the closed bag into a tube, wrap paper towels or napkins around the tube, and secure it with a rubber band to keep the napkins handy.

Hummus with veggies

If you’re at the beach for hours at a time, you’ll want substantial snacks. Pair hummus with water-rich veggies like baby carrots, celery sticks or sugar snap peas. When you’re done snacking, don’t forget to store leftover hummus in a cooler. “You might also try individual-sized hummus containers so that a sandstorm doesn’t ruin a big container of hummus,” Maples added.

Whole-grain cracker sandwiches

“I love Triscuits or any hearty whole-grain cracker sandwiched with almond butter and fresh raspberries, or with banana and cacao nibs,” said Abby Langer, a registered dietitian and owner of Abby Langer Nutrition in Toronto.

The crackers offer fiber, so they satisfy a grumbling stomach easily. They’re also salty, “which tastes good after I’ve been sweating for a while on one of my epic beach walks that lasts for hours,” Langer said.

Nutty trail mix

A satisfying trail mix provides heart-healthy fats and protein that can help prevent hunger pangs at the beach. “The key is to have a mix of textures and nutrients,” Perry said.

Her favorite combo includes roasted almonds and pepitas for protein-packed crunch; crisp, salty broken pretzels; sweet roasted coconut chips; sweet and nutrient-dense dried fruit, like cranberries, raisins or dried cherries; and cereal or popcorn to add bulk with fewer calories.

Pack in portion-controlled plastic bags to avoid overindulging.

Grain-based salad

“For a beach-friendly meal, I love making grain-based salads with farro or quinoa, a variety of roasted or raw seasonal vegetables, chopped nuts, fresh herbs and a light vinaigrette dressing,” said Jessica Levinson, culinary nutrition expert and author of the forthcoming “52-Week Meal Planner.” Pack the salads in resealable containers and store in cooler bags. Since you only need a fork, “there’s no need to worry about sandy hands touching the food.”

Oranges

“My mom has always brought oranges to the beach, and now I do the same for me and my kids,” Langer said. Oranges are hydrating and thirst-quenching. Plus, they contain vitamin C, which has been shown to limit the damage induced by ultraviolet radiation from the sun.

Peanut butter and jelly sandwich

“A peanut butter and jelly sandwich can be a great choice when you don’t want to pack a cooler of food, since it doesn’t need to be refrigerated,” Maples said.

Choose whole-wheat bread for extra fiber and nutrients. If you’re out of bread, Maples recommends taking along whole-grain crackers to dip into individual containers of peanut butter.

Beverages

Lastly, don’t forget to pack beverages. Besides water, try 100% juices or flavored waters. These drinks may feel more indulgent, so you may be more likely drink enough to stay hydrated, according to Maples.

It’s also wise to limit your alcohol intake. “Alcohol can dehydrate you, and in the hot sun, that can happen even faster,” Langer said. If an alcohol-free beach trip is not realistic, “be sure to drink water between beers to stay hydrated,” Maples said.

Are you Micromanaging Your Youth Sports Athlete?

Posted on June 21, 2018 by Train for the Game LI in Sports Performance, Strength and Conditioning No Comments

You might be overstepping your boundaries as a parent at your child’s youth sports game, and in fact, you may not even realize it.

Do you attend every youth sports event your child plays? Do you take him to camps and clinics? What about practicing with him in the backyard? These all sound like good things for a youth sports parents to do, but there is a fine line between parents who are engaged and supportive and those who are too involved. These parents often micromanage their young athletes, even though they are only intending to be loving, supportive parents. For your child’s sake—and yours too—here are some signs that you may be micromanaging your athlete.

You repeat yourself too often

Parents who are over-parenting often find themselves frequently telling their kids what to do, even nagging them to do so. This is especially tempting for youth sports parents who want to push their kids to practice extra or work out.

You won’t let your child fail

No parent enjoys watching a child fail, but constantly rescuing them will keep a young athlete from learning valuable lessons. Recovering from failure provides children with opportunities to discover how they can do things differently in the future.

You praise too much

Yes, your child needs encouragement, but sometimes sports parents go overboard. If you praise your child every time he does something, especially when it’s for something he’s already done 1,000 times, your words will lose their meaning — particularly so when the feedback is actually needed.

You keep your child booked

Look at your child’s weekly schedule—is every afternoon and evening filled with activities? When a parent feels the need to fill every hour on the schedule, it’s a sign of their need to control—and thus micromanage—their child’s time, leaving him little free time to just be a kid.

You and your child have frequent power struggles

A good sign you’re micromanaging comes when you’re arguing with your 7-year-old about eating breakfast or with your 16-year-old about his misplacing his team uniform. The most effective parents choose their battles and when your teenager realizes he’s starving by 11AM because he didn’t each breakfast, he’ll learn.

You interfere with playing time struggles

Let your child talk to the coach if he/she is frustrated. This is his/her battle, not yours.

You help your child even when you’re not asked

Many youth sports parents jump up to help before kids have a chance to figure it out for themselves. Sometimes it’s best to step back and wait until your child asks for help. If you’re quick to tell him/her how to fix his/her problem in sports, he/she won’t develop crucial problem-solving skills.

You want to know every detail of practice

As a naturally curious person, you may like to know the details. However, there is a difference between asking your child about how practice went and interrogating him/her about whether he/she started, how much he/she played, and what the coach said about him/her. Unless you suspect a lack of safety or another serious problem, there’s no need to press your young athlete for every detail from their practice or game.

If you think you may be micromanaging your child, you can break the habit one step at a time.

Start in areas that have smaller consequences and keep in mind that if you’re not micromanaging the little things, your child will be more likely to listen to you when it really matters.

Next time you’re tempted to micromanage, ask yourself: Will this help my athlete become more independent and develop leadership skills? If the answer is no, then maybe it’s time to take a few steps back and let your child do some managing on his own.

Tips on how to Keep Your Dog Safe and Calm on July 4th

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

You’ve probably heard this a gazillion times already, but it can’t hurt to say it once more – more pets end up in shelters during and after the 4th of July than any other time of year because fireworks scare the bejeezus out of them.

When dogs are scared, they tend to bolt and keep running for long distances until they get far away from whatever scared them.

And if the fireworks keep going off, the dog will keep running.

Some people think their dog will be OK if they leave it in a fenced yard, but you’d be surprised to see just how high a fence a panicked dog can jump. Or dig under it.

And if you leave you dog alone in your house while you celebrate the 4th? Be prepared to dip into your savings because, you might found out just how much damage a freaked out dog can cause.

Even if you stay home and cookout in the backyard, your presence won’t prevent your dog from bolting once the fireworks start.

But keeping your dog safe and calm during the 4th of July celebrations isn’t beyond your control…

1.Exercise your dog before the fireworks start!

Make time in your schedule to give your dog an extra long workout before the fireworks begin. Dogs that have been thoroughly exercised are calmer and easier to keep quiet. They will also sleep more deeply, and consequently, will be less likely to be disturbed by the noise outside.

If it’s really hot outside, take precautions to ensure your dog doesn’t get overheated.

Stay home with your dog.

Not everyone can stay at home on the 4th, but your dog’s fear of fireworks can be exacerbated if you aren’t there to provide reassurance that they are safe.

This is especially important if you have a a new dog in the house as you won’t know how it reacts to fireworks.

Keep Calm.

Your dog reacts to your nonverbal cues. If you jump or tense up when you hear fireworks because you are anticipating your dog’s fear, you may make its fear worse.

Drown out the sound.

Turn up the stereo or television and keep your windows closed during the fireworks. Something that can provide background noise, like a fan or air conditioner can help as well.

Respect your dog’s fear.

Allow your dog to hide if it feels more comfortable in its crate or under a bed. Don’t pull it out or try to force it closer to the fireworks in an attempt to get him used to the sounds. Just let it stay where it’s comfortable and provide reassurance that it’s safe.

Provide a distraction.

Break out your dog’s favorite treats, play a game, or give it some extra cuddle time. You can occupy it for awhile by filling a KONG with peanut butter or another yummy treat and freezing it.

Try the Thundershirt.

Some people swear by them. The pressure it provides has a calming effect on the nervous system.

Just say YES to drugs.

If you know that your dog will panic when the fireworks start, ask your vet if he/she can prescribe medication like Sileo, an FDA-approved gel for the treatment of canine noise aversion.

Be Prepared.

Make sure your dog is wearing ID tags with its name, your name, and your phone number. Get your dog microchipped if it doesn’t have one. Buy your dog a license – if it runs off and is picked up by animal control, they will call to let you know they have your dog. And you won’t have to pay a big fine to get your dog back.

Remove visual stimulation.

Keep your curtains closed or blinds. Removing visual stimulation can help calm dogs.

Have a great holiday, and be sure to keep your dogs safe and calm!