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Are you Micromanaging Your Youth Sports Athlete?

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!

How to Avoid Food Poisoning this July Fourth Holiday

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

The Fourth of July is the prime time of year for food poisoning, but that can be avoided if people are aware of how to prevent it.

“Clean, separate, cook and chill,” said Hayden Folden, public information officer for the Georgia Department of Public Health District 4. “Those are the four steps that everyone should follow, inside and outside, to avoid food poisoning, especially with the Fourth of July around the corner.”

Folden said it is harder to follow the four steps outside, but with preparing and planning it can be possible. She said the first rule of thumb is to have clean utensils, plates, platters or anything that is used when handling raw food.

“This also applies to cooked food,” she said. “If you are taking raw meat to a grill and transporting cooked meat from the grill, you can’t use the same plate because it will contaminate the food.”

Folden said besides clean hands, utensils and plates, it is important to separate foods. Food that does not need to be cooked shouldn’t be near foods that need to be cooked, such as meat. Even if the foods are in a cooler, Folden said there should be separation.

“If you are going to take ground beef or shrimp to make kabobs, you may need to put your ground beef in a ziplock bag before you put it into your cooler,” she said. “That way nothing from your ground beef gets to your fruits or vegetables that also may be in the cooler.”

Folden said to not prepare beef and chicken on the same platter because the chances of getting salmonella are greater. If the chicken does carry salmonella and it touches the beef, the beef would then carry it and could give it to a person who does not overcook the beef.

“Separate your meats, separate your foods,” she said. “It can be complicated but it does not have to be. A good idea is to have different colored cutting boards so you can designate that board to the one food.”

Folden said that one of the reasons people get sick is that they do not cook their food all the way. She ready that you can’t always go by the look of the meat to make sure that it is cooked thoroughly and many health services ask that you check your meat with a thermometer.

“Moving on to chill,” said Folden. “This is a big one. Once ready-to-eat foods come off the grill you have one hour.”

Folden said that leftovers that are sitting outside can go for two hours only if it is less than 90 degrees Fahrenheit, but then they need to be thrown out. Hot foods that are not maintained hot only have one hour. If it is 90 degrees Fahrenheit outside, all the food has one hour until it needs to be tossed.

“But if things are put away in the refrigerator within that one hour then they are fine,” she said. “But if the ice melts completely in the cooler with the food in there, before the end of the day, and it has not been put into the refrigerator, it needs to be tossed.”

Folden said that harmful bacteria will grow at a rapid rate if it is not at least 40 degrees Fahrenheit. Folden said it is a good idea for people to use two separate coolers, one for meat and the other for drinks to avoid exposing the food to outside temperature.

“You can use a bowl of ice and then set a bowl of cold food into the ice to keep it cold if people insist on having a cold salad or something,” Folden said. “It’s always a good idea to come up with things that don’t need to be refrigerated or things that are cold but can be eaten quickly.”

She said to help avoid food poisoning it is a good idea to plan ahead and take only enough food so that there will be no leftovers. Folden said if in doubt, it is best to throw it out.

“If food needs to go on the grill it’s a great idea to prep it so that it is ready to be cooked on the grill,” said Folden. “You can also prewash your fruits and vegetables beforehand too. Make sure to have enough clean utensils for the foods that are raw and the one that is cooked. Also, make sure to have a way to wash your hands. It does not have to be complicated — it just takes a little thought.”

Saying No to Bullying:Compassionate and Competitive Play Can Co-Exist

Posted on May 29, 2018 by Train for the Game LI in Motivation, Sports Performance No Comments

Bullying or competitive play? In sports, it can sometimes be difficult to tell the two apart.

While intimidation can be a natural part of competition, studies have shown that kids who are teased in gym class or sports are less likely to participate in physical activity one year later. As athletes and parents of athletes, how do we spot real sports bullies and what should we do about them?

The U.S. Department of Health & Human Services defines bullying as “unwanted, aggressive behavior among school-aged children that involves a real or perceived power imbalance. The behavior is repeated, or has the potential to be repeated, over time.” Bullying can take on various forms, including everything from teasing, to name-calling, and even to taunting.

In sports, this type of bullying can be seen as simply trying to gain a competitive mental advantage over another player or team; however, it can have equally negative effects. Negative, abusive or “shaming” behaviors of any kind, at any level, should not be a part of competition. Parents, coaches, and athletes should provide a positive, character-building experience, regardless of the sport or circumstances.

Three Pro-Active Anti-Bullying Strategies

We can prevent bullying in today’s hypercompetitive world of sports with open, honest conversation, and by using the following three proactive strategies.

Instill Self-Confidence & Self-Respect

Parents have a responsibility to teach their children self-reliance, self-worth, and self-confidence. Those skills should be also be coupled with self-respect, a strong moral compass and humility. You can observe children on the playground and in camps as young as four years old who can still be educated on how to behave. At this age, all children should be taught that they are important and valuable, even if someone else is better at a specific physical skill.

Model Positive and Compassionate Behavior

Coaches and parents need to be role models and show children that they do not deserve to have a sense of entitlement if they have superior strength, speed, or fine/gross motor skills than their peers. Being good at a sport should be celebrated, but not at the expense of everyone else. By treating all kids the same as they walk on and off the field, children should be taught at an early age not to compare themselves to others; therefore, they will not overly criticize others who they perceive are better or worse than them. And, they will learn the finer nuances and subtleties of compassion in a primarily competitive environment.

Teach Inclusivity

We must teach our children who are more naturally competitive how to be inclusive and appreciate their peers’ strengths. Parents should reframe that playground experience by saying, “Your strength may be in sports, but David plays the piano really well.” Teaching inclusivity teaches kids that all strengths should be celebrated, even those that don’t show up on a sports field.

As for young athletes who might find themselves the object of a bully, encourage them to know that bullies exhibit poor behavior because of their own desire to make themselves feel superior. Kids should either ignore their bad and unsportsmanlike behavior by tuning them out, disengaging or standing up to them. A simple, “That’s not cool” or “That’s not fair” can sometimes be effective in giving the bully a chance for self-reflection and to set things right. Always be authentic and build everything that’s good about the child as an athlete and as a human being.

Tips to Keep Your Kids Engaged at the End of the School Year

Posted on May 25, 2018 by Train for the Game LI in Sports Performance No Comments

The school year is coming to a close, the weather is getting nice, and the students are getting antsy. For parents, these last few weeks before summer can feel like a marathon, attempting to keep your children from completely checking out from the classroom mentally—without losing your own sanity. Looking for some fresh ideas? Here are five things parents can do at home to keep their children motivated in the classroom through the end of the school year.

Give in to the great outdoors

Once the air warms up and the sun comes out, the pull of the great outdoors is hard for all of us to ignore. Make a point of quenching your child’s thirst for time outside during the hours you have with him or her at home. Walk to the local park after school, sign him or her up for an outdoor sports league, take a weekend day trip to go hiking, or simply eat dinner in the backyard as a family. Any time you spend outside with your child will help manage his or her need to escape the indoors while he or she is busy learning in the classroom.

Ask questions

Contrary to what you may hear from your child, his or her time in the classroom is valuable right up to the last day of the school year. Teachers are racking their brains every bit as hard as you to keep students busy and learning during the final weeks of school. Help them out by making a concerted effort to get your child talking about that learning at home. Avoid the impulse to focus on upcoming summer activities or indulge in complaints, and ask your child about what the day’s lessons included. As always, express your own interest in those topics—enthusiasm for learning is infectious.

Maintain a routine

The days may be getting longer and summer activities may be getting started, but that’s not an excuse to disrupt the school year routine. Make a point of maintaining consistency in your child’s homework time, family mealtime, bedtime, wake-up time, and any other daily rituals you have. This will help keep your child in the mindset for school and improve his or her focus in the classroom right up to the last day of the school year.

Reflect on the year

For students, each school year is a distinct experience. As the school year is wrapping up, make it a priority to help your child reflect on all that he or she has learned and done in the classroom over the past nine months. Try having your child write a letter to his or her younger self from the start of the school year—what advice would he or she offer, what challenges can he or she expect, and what should he or she look forward to? This kind of reflection is a great way to get your child thinking about all the progress he or she has made throughout the year and motivate him or her to keep up the academic momentum.

Provide some incentive

Never underestimate the motivating power of a little reward. Think about different incentives you can offer your child for displaying continued effort and achievement at school during these final weeks. Maybe it’s an extra hour of TV time if he or she finishes all of the night’s homework before dinnertime or a special outing if he or she achieves a certain grade in a subject that has been challenging. Big or small, dangling a carrot can make a big difference in keeping your child engaged at the end of the school year.

For more articles like this visit: https://www.notsowimpyteacher.com/2016/04/keeping-students-engaged-at-end-of-year.html

Healthy Father’s Day Activities for Dad

Posted on May 25, 2018 by Train for the Game LI in Sports Performance No Comments

Dad is often the guy you sit down to watch a big game with or have a couple of beverages with while firing up some goodies on the barbecue. However, with Father’s Day fast approaching, you could consider alternative ways of appreciating dad while being active.

There’s nothing quite like bonding in the great outdoors, or even passing over the game on television to engage in some sports with dad by your side. Here are eight healthy Father’s Day activities for you to consider that dad will likely appreciate…

Take a Hike

Grab a camera, some water and put aside a few hours to go for a long nature stroll with dad. It’s a great way to reminisce about the old days, as your pop probably took you for walks in nature when you were a tot.

Walking is good low-impact exercise for you and your father, and the fresh air and movement will benefit you both mentally and physically. If your dad isn’t someone who regularly treks out into the trails, perhaps you should choose a route that’s more manageable in terms of length and terrain.

Go Fish

You don’t have to rent a charter fishing boat, but you can board a modest craft big enough for you and dad to explore the open lake for fishing or paddling. The exercise and sunshine will do you both good, and you’ll have plenty of scenery to look at (and some healthy competition if you’re both anglers).

If going out in a boat isn’t in the cards, you can opt to sit on the dock and cast a line while enjoying some peace and conversation. You can rent a children’s fishing pole and help them learn the ropes as a bonding experience. This can be an entire family outing.

Toss the Ball Around

Young or old, you’ll both love slipping on baseball gloves for a little pitcher-catcher practice or going long to catch the pigskin. You can easily play catch in the backyard, so this is both a convenient and inexpensive Father’s Day activity.

However, you may opt to find a park for more freedom to run or even hit a few balls into the field with a bat to chase down. Whichever you choose, keep the game light and safe; you don’t have to throw a 90-mile per hour fastball to prove your skills, or worry about throwing the perfect spiral. It’s about the love of the game and each other’s company.

Take a Field Trip

If your dad loves museums, art galleries or historical sites, perhaps this is a great opportunity to accompany him on a little road trip. You can probably learn a lot from dad just by visiting a particular place that he loves and allowing him to talk about why it’s significant to him or the country.

Or, instead of buying lunch inside a museum or another similar site, you can pack a lunch and take a picnic break. Throw in a few snacks that you know he loves but try to keep his health needs in mind (don’t pack too many sweets if he has high blood sugar, for example, opt for natural sugars like fruits).

Build Something Together

Many dads love the satisfaction of building something from scratch, and you and dad can tackle a project together this Father’s Day. Whether your dad is putting the finishing touches on a piece of furniture, or you want to create a soapbox derby car, now’s the perfect chance.

The bottom line is it should be fun. Don’t spring a project on dad that he won’t enjoy helping with. It doesn’t have to be woodwork; Forbes magazine points out there are specialized LEGO sets that let you recreate the skylines of famous cities, or you could both complete a complex puzzle together.

Challenge Dad to Mini-Golf

If your dad loves hitting the links, like many dads do, then they probably relish the chance to brush up on their short game. Mini-golf allows you and dad to compete in a friendly showdown of putting skills through obstacles and hazards.

Mini golf is a lot less commitment then hitting the golf course for 18-holes, but it you’re both inclined to do so, go for it! A nice day, a forgiving wind and some luck on your side will both have you talking about the experience for months to come. Even if you have a lousy round, you’re still spending quality time with dad.

Prepare a Healthy Meal

After your game of golf or visit to the gallery, you can surprise dad with a home-cooked meal. Instead of throwing a 20-ounce steak on the barbecue, you can opt for something a little lighter and more heart-healthy.

Greatist.com has several healthier meal ideas for dad including ribs with a lighter barbecue sauce made from apple juice and lemongrass that isn’t so sugary and sticky on the fingers. Oh, and if you really think dad will prefer some steak, consider a flank steak with pistachio chive pesto, as detailed on the website Chocolate and Marrow.com.

Show off your Green Thumbs

Tending the garden is something many dads enjoy, and you and dad can plant new varieties or tackle something bigger like a landscaping project. Perhaps your dad has been putting off an outdoor project because it’s a two-person job. Now’s your chance!

Gardening is a relatively low-impact and therapeutic way to spend time together, and the CDC apparently classify it as a moderate cardiovascular workout. In fact, gardening for 45-minutes during the day can burn up to 300-calories. Now, that’s something you both can dig.

Tick and mosquito illnesses have tripled. Here’s how to protect yourself this summer

Posted on May 7, 2018 by Train for the Game LI in Sports Performance No Comments

Over the span of 13 years, there have been more than 640,000 cases of insect-borne illnesses including Zika, West Nile, and Lyme disease. In 2016 alone, there were more than 96,000 cases, compared to the 27,000 in 2004.

“The numbers on some of these diseases have gone to astronomical levels,” said the CDC’s director of vector-borne diseases Lyle Petersen, as reported by the New York Times.

In particular, the number of tickborne diseases has more than doubled since 2004, with Lyme disease accounting for 82 percent. And that’s just reported cases. In the past, the CDC has estimated that 300,000 people are infected with Lyme disease each year, though fewer than 40,000 of those cases are reported.

Now, the weather is warming and health experts believe this summer will be plagued by a rising number of disease-carrying ticks. Despite the troubling outlook and jump in Lyme disease cases already being reported, doctors say there are some important steps you can take to prevent becoming infected.

The CDC says that if a tick is found attached to you early enough, there is still time to avoid infection. Ticks reportedly need to be attached to a person for 36 to 48 hours before the bacteria that transmits Lyme is passed to the bite victim. “It is important to carry out a regular tick check after participating in outdoor activities,” a spokesman for Public Health England said, via International Business Times.

Doctors also warn that ticks like to climb upwards and will likely travel up a person’s leg before attaching themselves. “They often attach where there was a constriction of clothing, like around the waistline,” Barbara Thorne of the University of Maryland told NPR. “They’re small, but they’re not invisible.”

Here are some steps you can take to prevent yourself from being bitten by a tick (via the NYC Department of Health and Mental Hygiene)

Stay on cleared paths and hiking trails when walking in heavily wooded areas.

Wear light-colored clothing to allow you to better see ticks that crawl on your clothing. Wear long-sleeved shirts and tuck your pant legs into your socks so that ticks cannot crawl up the inside of your pant legs.
Spray your shoes with the insecticide as well.
Wear a hat and bandana around your neck.

Apply repellents containing DEET to prevent ticks from attaching.

Check for ticks on your body and clothing after returning from wooded, brushy, or tall, grassy areas and remove any ticks you find on you, your child or your pet.

Keep in mind that young ticks are very small (about the size of a poppy seed), so seek help to inspect not easily reachable areas. Be sure to look carefully in areas of the body where hair is present, since it may make it difficult to see the ticks. Adult ticks are about the size of an apple seed.

Shower after being in an area with ticks, and promptly put clothes in a dryer on high heat to kill ticks.

Speak to your vet about tick prevention products for your pet dogs and cats.

Remove leaf litter and debris to reduce the likelihood of ticks around the home.

If you get a rash or a fever, let the doctor know if you may have been exposed to ticks, even if you don’t remember having a tick bite.

According to a study published in the Journal of Insect Science, spray-on repellents containing DEET or PMD (oil of lemon eucalyptus) are your best defense against mosquitoes. You can check out the Environmental Protection Agency’s search tool to help you find the right product.

You can also opt for clothes pre-treated with permethrin and spraying shoes with the insecticide. There are studies that show that just protecting your feet can do an amazing job against ticks because they tend to be low to the ground, so their entry point is that they often climb up on your shoes and keep going and get to your skin.

And if you’re worried about ticks in your yard, Linda Giampa, executive director of Bay Area Lyme Foundation, offers this tip: “Fill toilet-paper tubes with permethrin-sprayed cotton and scatter them under the bushes around your yard. Local squirrels, mice and other rodents can take them back to their nests, killing the ticks they carry.”

If bitten, getting treatment in the early stages is vital. Tick bites leave a large bull’s eye-shaped rash on the skin. Lyme disease and other infections can be treated with antibiotics like doxycycline or amoxicillin if detected early enough. Early signs that a person has been infected include fever, chills, fatigue, and joint pain.

The CDC added that the number of diseases transmitted from mosquito, tick, and flea bites has tripled from 2004 to 2016. Lyme disease is one of the most common illnesses a tick bite can infect humans with. If left untreated, Lyme disease can eventually lead to inflammation of the brain and infections of the nervous system.

Road Food: Feeding your athlete when traveling

Posted on May 4, 2018 by Train for the Game LI in Sports Performance No Comments

By: Heidi Strickler, RDN, CD

Both local road travel and long-distance air travel can throw a wrench into an athlete’s eating routine and can compromise performance and overall health. Trouble sleeping, lack of refrigeration and familiar foods, time zone and climate changes, increased reliance on eating out, motion sickness, and inconsistent meal timing are just a few of the obstacles traveling athletes face. Read on for tips to optimize your athlete’s nutrition during travel.

Know Before You Go

One of the first steps is becoming familiar with your destination. This includes where you will be sleeping, eating, and competing, and any stops in between.

Staying at a Hotel? Ask about fridges and microwaves in rooms; if there is a continental breakfast and what is on the menu; if there is a convenience store for snacks; and if there is a restaurant on site with an online menu.
Locate nearby grocery stores and restaurants. Call restaurants and make a reservation. Inquire about creating a menu for your team with select options from the main menu (see more below).
At the competition location: Is there fresh water available? Will there be food available that is appropriate for competing athletes? If it is outside, is there shade cover? Are there restaurants or food vendors close by?

Snack Smarts

Snacks should consist of familiar and easy-to-digest foods that supply protein and carbohydrate, as well as electrolytes, vitamins, and minerals. A variety of flavors (sweet and salty) and textures (crunchy and creamy) should be offered to prevent taste burnout. Liquid fuel options like juices, sport drinks or shakes are also a good idea in the case of low appetite or upset stomach.

Examples of food combinations with carbohydrate and protein:

Breakfast cereal or granola with milk or yogurt
Sandwiches/wraps with protein (meat, cheese, nut butter, hummus, eggs)
Ready-to-drink smoothies or shakes
Crackers or rice cakes with pouches of tuna, salmon, or chicken
Trail mix
Graham crackers or pretzels with peanut butter
Protein bars with >10g protein

Traveling by Road?

If you are traveling by bus or van, your food options significantly increase. You can pack liquids, bring coolers, and stop for movement, feeding, and hydration. Make sure to have small Ziploc bags and necessary utensils. To ensure food safety, make sure your cooler is iced down well – if your cooler temp is above 40 degrees F, your food only has 2-3 hours before it will need to be thrown out.

Examples of cooler must-haves:

Individual Greek yogurt
Individual milk – flavored, plain, and non-dairy options
Cheese sticks
Sandwich fixings (lunch meat, cheese, lettuce, condiments, tortillas/bread)
Pre-cut veggies
Individual hummus
Fruit and/or squeezable fruit pouches
Carbohydrate-based sports drinks

Traveling by Air?

If you are travelling by plane, your options are more limited. Foods should be shelf-stable, in individual servings, and easy to eat. No liquids, spreads, or gels over three ounces.

Examples of airplane-compliant snacks:

Low fiber snack bars (<10g protein) and protein bars (>10g protein)
Rice cakes, whole grain crackers, pretzels
Individual spreads (hummus, nut butter, jam, honey, cream cheese)
Tuna pouches
Beef or turkey jerky
Trail mix
Fruit (apples, clementines, bananas)
Pre-cut hardy veggies (carrots, celery, snap peas)
“Just-add water” foods (Instant oatmeal and noodles, breakfast cereal/powdered milk, NSF certified powdered drink mixes).

Jet Lag hampers athletic performance and athletic well being:

Studies show that people typically lose 3-10 ounces of body water per hour of flight. This is a major contributor to the sluggish feelings associated with jet lag (headaches, lethargy, muscle cramps, “cloudy headedness”, difficulty focusing etc.).

One Solution:

NASA studied the negative effects of long distance travel (12 hours). The result of those studies is a product called The Right Stuff® – electrolyte, liquid concentrate, drink additive. Optimized by NASA, it is an excellent aid against those negative jet lag effects. People, especially on transcontinental and intercontinental flights lasting longer than 3-4 hours, find that the NASA-developed formula is a serious aid in lessening the symptoms.

To Cater In, or Eat Out?

Once at your destination, your question becomes how and when to best utilize your food options. These include sit-down restaurants, fast-casual eateries, catering/take out, or DIY meals with foods from a grocer. There is no right or wrong approach; however, it is recommended to avoid all-you-can-eat buffets and unfamiliar ethnic foods . The pre-game meal should be high in carbohydrate, moderate in protein, and low in fat and fiber. Fruit juice, low-fat milk, and water are great beverage choices, and dietary needs should be accommodated.

Examples of Catered Meals:

Pasta bar – breadsticks, salad, cooked veggies, lean proteins – offer a couple light sauces.

Burrito Bar – rice, lean protein, beans, cheese, veggies, lettuce, avocado, salsa

Stir Fry Bar – noodles, rice, lean protein, veggies.

Breakfast Bar – toast/bagels/English muffins, oatmeal, scrambled eggs, lean meat, pancakes/waffles, nut butter, butter, syrup, jam, fruit.

Examples of Key Menu Items when Eating Out:

Breakfast: omelet with toast/potatoes; pancakes; oatmeal; breakfast sandwich on toast; yogurt parfait.

Lunch/Dinner: sandwich with chips, fruit or salad; noodles with light sauce and protein; gluten-free carbohydrate such as rice/potatoes (for those with Celiac) with lean protein; at least one vegetarian and one vegan protein choice, such as legumes, hummus, tofu, tempeh, and nut butter. Dairy and eggs are good vegetarian choices, but are not vegan.

Don’t Forget Hydration

Climate-controlled cars and airplanes can be responsible for in increase fluid losses. Athletes should always carry a water bottle with them during travel; each should have their own reusable bottle with their name on it, and they should know how many bottles they personally need to drink daily. A good rule of thumb for travel is 8 ounces/hour spent in a car or airplane. It is also a good idea to provide electrolytes; companies offer them them in a variety of forms including liquid concentrate, powders, effervescent tablets or tablets/caplets.

In addition to water, hydrating beverages include electrolyte drinks, sports (carbohydrate) drinks, low-fat milk, fruit juice, and herbal tea. High-water foods such as fruits, vegetables, and soups can also help with hydration and electrolyte replacement.

In summary, managing nutrition for your athletes during travel might seem daunting at first. Take it one step at a time, and you will see that a little planning up front pays dividends down the road (pun intended).

5 Tips for a Healthy Memorial Day Weekend

Posted on April 12, 2018 by Train for the Game LI in Motivation, Nutrition No Comments

Celebrate Memorial Day and the start of summer with these 5 healthy habits.

For most, Memorial Day marks the start of summer and with it the season of barbecues, picnics and festive gatherings with friends and family. If this brings chips and dip, burgers and hot dogs, and ice cold beer to mind, then you may be worried about the toll it could take on your body and dress size by summer’s end. And you won’t be alone. To start summer off on a healthy foot, here are some tips to help you enjoy all that summer has to offer without wreaking havoc on your health:

Plan ahead. Even if you’re not a Type A planner, you will recognize – and come to appreciate – the benefits of planning in advance. When it comes to nutrition, planning ahead for many things is probably best; making meal plans and grocery lists, and checking restaurant menus before you arrive at the table. And that’s just for starters. There are numerous ways planning helps keep your diet in check, and summer gatherings are no different. Take a look at your calendar and plan no more than one barbecue, picnic or other food-related gathering per weekend. This way you can fully enjoy the event without fear of overdoing it two days in a row. If you must attend back-to-back parties, think through what you want to splurge on in each place. Say the host of Saturday’s BBQ makes killer margaritas; make that your indulgence for the day and save dessert for the next day.
Make it a potluck. Keep summer gatherings casual by getting everyone involved in the meal. If you’re the host, this will reduce your time in the kitchen and leave you with more time to spend outdoors with your friends. And if you’re a guest, bringing a dish you made yourself will ensure there’s at least one menu item you know all about. This is helpful whether you’re watching your calories or have food allergies. Just make sure you and your friends assign menu items so you don’t end up with 5 bowls of pasta salad. For a balanced meal, be sure you have proteins, veggies, a few carb-based side dishes, and fruit with dessert covered!
Quench your thirst responsibly. That frozen margarita or bubbly soda may be the most refreshing thing on a hot summer day, but the calories can add up. It’s important to stay hydrated throughout the day and water-rich fruits and vegetables like watermelon, cucumbers and bell peppers can help to hydrate you, as well as ice pops. Remember that all foods and drinks can have a place in your diet, even those sweetened with sugar and high fructose corn syrup (like a margarita or soda). The calories count just the same as calories from anything else you may want to indulge in. The key is to enjoy them in moderation.
Don’t arrive on an empty stomach. It may seem counterintuitive to eat before you go to a party, but it’s one of the best ways to avoid overeating and noshing on the most calorie-laden foods at the barbecue. Within 30 minutes of heading over to your friend’s house, have a piece of fruit and a few nuts or some roasted chickpeas. A snack that combines protein and carbohydrates will be the most satiating and prevent you from going straight to the buffet when you arrive at the party.
Take a break from the food. It’s finally nice outside, so don’t just sit at the table eating mindlessly the whole afternoon! Throw around a baseball, push the kids on the swings, walk the dog around the block or swim some laps if you have access to a pool or lake. Balancing your calories in with calories out is a key part of maintaining a healthy weight.

Celebrating National Walk to Work Day

Posted on March 27, 2018 by Train for the Game LI in Motivation, Performance No Comments

Walking to work is a great way to get more physical activity and have an active commute. Walk to Work Day is celebrated at different times in various communities and countries. In the USA this year it’s celebrated on Friday, April 6^th. Getting involved could help put you on the right track to a healthier you, and also encourages you to be mindful of your carbon footprint.

The day was promoted by Prevention magazine and endorsed by the U.S. Department of Health and Human Services and the American Podiatric Medical Association.

How to Participate in Walk to Work Day

You are encouraged to walk for all or part of your commute to work. Aim for a minimum 15-minute walk each way. If you take public transportation, try walking to a further stop before boarding, or getting off a stop early and walking the rest of the distance to work. If your commute is too long, make it a “walk at lunch day.” Invite your co-workers to join with you in walking to work or walking at lunch.

The Goal Is to Add Healthy Steps to Your Day

Walking for 30 to 60 minutes a day reduces your risk of heart disease, cancer, stroke, and diabetes. This amount of walking is recommended by the CDC and health authorities around the world. Brisk walking for 30 minutes a day as part of your work commute or lunch ensures you get this recommended amount of moderate-intensity physical activity.

Walking can help you clear your mind, burn calories, and get your heart pumping. And doing this before work could encourage and influence you to eat healthier throughout the day.

Dressing for Walking to Work

Your walking shoes should be comfortable for walking for 15 to 30 minutes at a stretch. If your work shoes don’t work for walking, wear athletic shoes and carry along your work shoes.

Track Your Walking Steps for Motivation

Adding 2000 more steps to your day is a good way to start on your way to a goal of 10,000 steps or more. That’s about 1 mile or between 15 and 30 minutes of walking, depending on your pace.

Plan Your Walking Route

To have the best walk to work, plan out your route in advance. Use a walking route planner app or online tools. Explore cell phone apps that can guide you as you go, such as MapMyWalk.

If you have a sedentary job, walking to work can help reduce your hours of inactivity. You may not be able to walk for your entire commute, but you may be able to walk for part of it. You might even walk home from work one day and to work the next.

You never know, it could lead to a new-found enthusiasm for walking and become a daily or weekly occurrence. Guaranteed you will feel the benefit of your walk, no matter how short your journey.