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The COVID-19 Pandemic: Tips for Coaches and Parents

Posted on May 27, 2020 by Train for the Game LI in Sports Performance No Comments

Everyone in the sports community is feeling the impact of COVID-19. Events and competitive seasons at all sport levels are cancelled and training facilities are closed. Athletes, coaches, parents, and sport stakeholders are scrambling to develop contingency plans. With no live events to cover, media sources are focusing on the Coronavirus pandemic, which could be further exacerbating everyone’s concerns. Fortunately, mental performance and mental health practitioners and organizations are helping to mitigate the effects of this extremely fluid situation through online support.

The emotional rollercoaster is real

In the midst of the current global crisis, it is normal to feel like you are on an emotional rollercoaster; the constant influx of information, changes to daily routines, uncertainty with personal health and the health of others coupled with rapidly changing reports, is characteristic of the ups and downs of a rollercoaster. All of which is physically and emotionally draining. The first step in managing your experience is to recognize how you feel. COVID-19 is impacting everyone differently, and the impact it is having on you is completely normal and valid.

Coaches, teachers, and instructors:

Stay connected: Keep in touch with your team collectively and individually as much as possible. Recognize that you are likely an important, valuable part of their lives, and as such, you may be one of the few people who athletes trust and are willing to talk to about their feelings, insecurities, worries, and well-being right now. As much as you can, create space for them to share what’s going on with them, listen, and ask how you can help.
Recognize the degrees of impact: It’s important to consider that some athletes and their families may not feel much of an impact while others may not have a safe place to stay, access to food or other essentials, or a stable financial situation during this time of crisis, and everything in between. Additionally, the COVID-19 pandemic can take a toll on other aspects of athletes’ lives, such as motivation. Some athletes will find it challenging to train alone due to their motivation being strongly tied to feelings of community with their teammates. Some athletes are feeling a significant loss due to being unable to finish their senior season or finalize a multi-year cycle of focus and dedication. Some athletes will experience a sense of relief due to injury, burnout, or performance anxiety. All of these can impact motivation; by seeking to understand athletes individually and uncovering needs, you can provide appropriate guidance.
Continue to be a resource: Based on the needs of your athletes, provide insights into continued training options, home-based workout suggestions via credible online programs or apps, healthy recipes to try, or opportunities to get outside and move such as hiking, walking, running, and biking. You may also consider creative ways for them to stay involved in their sport, such as sending sport-specific trivia questions for them to research, books to read, or podcast episodes to listen to.
Remain neutral and factual: Try to remain neutral regarding any governing body’s decision to cancel or postpone events. Keep the Coronavirus pandemic in perspective to help athletes understand and rationalize any perceived unfairness or doomness. Athletes will look to you for how to respond to this crisis. Composure and resilience are key.
Practice and model self-care: Determine methods of self-care that you want to add to your daily or weekly routines moving forward. Examples are getting enough sleep, engaging in personal hobbies, eating nutritious foods, being physically active, practicing gratitude, or journaling. Done consistently, these actions will help you to feel more control and comfort, while modeling healthy, positive behaviors that you can share with your athletes.
Take care of yourself, too: Give yourself space to acknowledge your own feelings related to managing this pandemic. Rely on your support network, including other coaches, personal trainers to talk about how you’re doing, mitigate stress and challenges, share best practices, resources, and referrals, and troubleshoot.

Parents and guardians:

Maintain awareness and initiate action: Utilize COVID-19 updates to determine how the pandemic will continue to impact you and your family. Respect and support the decisions made by various governing bodies about sport and performance events that align with current Coronavirus recommendations. As new information or changes arise, use that as an opportunity to initiate or continue conversations with your family about facts, expectations, and feelings.
Be a positive role model: No matter how young or old your children are, they will likely look up to you to determine how to respond under these circumstances. This is an opportunity to show them how to productively express emotions while managing stress and uncertainty. Show them resilience, rather than panic and despair. Help your children keep the pandemic in perspective instead of fueling any negative emotions over sport-specific decisions and updates. Be open and available to talk to, listen, and support your children. Be “all in” during these moments to help them feel valued and heard.
Encourage self-care, creativity, and meaning-making: Check with your children about where they need dedicated support from you (i.e., with schoolwork). Outside of distance learning and perhaps training guidance from their coach, they likely have a lot of extra time on their hands; it’s important to help them find productive, positive, meaningful ways to spend that time, rather than logging hours and hours of screen time. You could help brainstorm alternative ways to engage in hobbies or activities, provide suggestions for self-care, or offer to help them stay active by playing games, throwing a baseball in the yard, or working on dribbling skills in the driveway, for example. Staying busy helps them to avoid focusing all of their attention on negative ramifications of the pandemic such as event cancellations, school closures, and social isolation. Not being able to compete could be a potential identity crisis for some athletes. While it is important to let your children process such feelings if this is what they are experiencing, helping them find ways to be productive and take care of themselves physically and mentally can help ease the pain and confusion they might be feeling.
Take care of yourself, too: Establish your own self-care routine so that you are able to effectively manage stress and regulate your emotions while supporting your family. Virtually stay in touch with other parents, particularly ones who have children with similar ages and/or parents from your kids’ teams, to support each other, normalize your feelings, and problem solve.
Reach out for help if needed: If your child is struggling and would benefit from additional support, look to your local community for resource recommendations. You may also consider searching for a mental health professional who can provide online services during this stressful period.

In this time of uncertainty, focus on what you can control, even when it feels as if there is little you can control. Utilize your networks and these tips to take it one day at a time. As we keep moving forward, remember that kindness is always free and we will get through this by supporting each other.

https://appliedsportpsych.org/blog/2020/03/the-covid-19-pandemic-tips-for-athletes-coaches-parents-and-the-sport-community/

Thinking about Father’s Day? Here are some tips to make dad feel special at home.

Posted on May 26, 2020 by Train for the Game LI in Sports Performance No Comments

Not sure how much we will be able to extend our bubbles by late June, this likely isn’t going to be a typical Father’s Day.

There won’t be any neighborhood gatherings or big family parties June 21, but there’s no reason that we all can’t make the special men in our lives feel loved and appreciated.

The first thing to do is make a list of Dad’s interests, figure out what is open and safe, and take advantage of the resources available. For example, if your dad is a golfer and the courses are open in your area, a little time on the greens would likely bring a smile to his face. Alternatively, your special guy might enjoy a day of hiking, biking, paddling or fishing.

If you are sticking close to home, you may need to use a little imagination. A dad who can’t go camping because the parks are closed might really enjoy a backyard campout. Pitch a tent, stock up on barbecue supplies and s’mores, and get the fire pit ready. If the weather isn’t good, you can always put some sleeping bags in the living room and string up some twinkle lights.

Dads that are movie buffs might be disappointed with the theaters closed, but that shouldn’t stop him from enjoying a good film on his special day. Gather around the TV or hang a sheet in the living room (or in the backyard if the weather is good) and project his favorite movie onto the big screen.

You’ll also need a Dad-inspired concession stand for your movie night. You can serve popcorn labelled “You are the best POP in the world”, doughnuts labelled “We DOUGHNUT know what we’d do without you”, nuts labelled “We are NUTS about you”, and Reeses Pieces labelled “We love you to PIECES”. Dads will enjoy the treats… and the fun puns/dad jokes.

Foodie dads will also appreciate having food prepared for them. Breakfast in bed is always a safe bet, and you can show your affection by spelling out “LOVE” with the food. An “L” can be made from bacon, a donut makes a perfect “O”, a heart-shaped pancake can be a “V”, and you can make an “E” out of berries.

You could also set up a “Dad Café” for lunch or dinner. The kids can decorate the house to look like a restaurant and then they can craft some menus and take Dad’s order. Set the table with fancy dishes and get cooking!

If cooking isn’t your thing, many restaurants are offering take out. Grabbing Dad’s favorites and taking them to the park for a picnic would be fun.

Entertaining Dad at home is another way to show him how special you think he is. The kids could perform a talent show, the whole family could take turns singing karaoke, or the kids could set up a family games night.

Keep in mind, dads aren’t overly hard to please. In the end, they really just want to feel appreciated and to spend time with the people they love. Happy Father’s Day, and enjoy this special time together!

Six tips to survive a COVID-19 summer

Posted on May 26, 2020 by Train for the Game LI in Sports Performance No Comments

Due to the coronavirus pandemic, parents all over the country somehow managed to homeschool their children these last few months, and many were hoping for some relief over the summer. Unfortunately, many summer camps have already cancelled their programs, and families now face a new challenge—figuring out what to do with their kids over the summer.

Erika Coles, clinical director at the FIU Center for Children & Families, shares some tips on how parents can survive the summer with their kids while staying home. And two infectious disease experts also disclose how to have coronavirus-free fun at your favorite waterfronts. Here’s their advice for a sunny, safer summer.

Maintain a routine. When kids don’t have a routine they can follow, they tend to misbehave more and have more anxiety. For the summer, involve your kids in the process of creating their schedule for the day. It will make them feel empowered, and they will more likely follow the schedule, since they helped to create it. Find some fun activities they can do throughout the day and have them choose which ones they want to do. While the schedule for the day doesn’t have to be jam-packed with activities, make sure that bedtimes and mealtimes are as consistent as possible.

Reward positive behavior. Kids need and crave attention. Reward your child with positive praise when you catch them being good by saying things like, “I am so proud of you for cleaning up your room all by yourself.” You should also leverage everyday things like screen time as a reward or give them a small prize for their positive behavior to continue to motivate them.

Limit screen time. All kids have been exposed to significantly more screen time since being in quarantine. Make sure you plan some fun outdoor activities they can do such as bike riding and soccer, and include some creative activities like family game nights, painting, or working on a complex puzzle or Lego set.

Stay connected. Take the time to continue to stay connected with others (both your children with their friends and you with other parents, family and friends). You can schedule virtual play dates or do a drive-by visit to friends and family.

Incorporate academic time. Help prevent summer learning loss by infusing some fun academic activities like reading and online activities from local museums.

Get help. The last few months have been a whirlwind for most families, and everyone has been doing their best to stay afloat. Most families haven’t processed how the coronavirus has impacted their mental health and will continue to do so. Take some time over the summer to check in on your mental health and seek support for you and your child if you need it. It could be anything from helping you to manage your child’s behavior at home to helping manage your child’s worries and fears.

If you are planning to venture out this summer, the risk of infection is thought to be lower outside. But like anything in the age of coronavirus, there’s risk in recreation, said Dr. William Schaffner, an infectious disease specialist at Vanderbilt University Medical Center and longtime adviser to the Centers for Disease Control and Prevention. “You can do all these things, you just have to keep yourself distant.”

Find out the pool or beach’s safety protocol. Is the pool or beach restricting the number of people who have access at one time? Some facilities may ask patrons to leave after their allotted time is up to limit capacity.

Come prepared. Shared lawn chairs or pool toys may not be disinfected between visitor rotations. You can bring your own disinfectant wipes to clean your seat when you arrive. You should also pack a cloth face mask (or two, in case one gets wet) to wear out of the water.

In the water

Coronavirus is not likely to spread in water, the CDC says. Disinfecting chemicals such as chlorine and bromine can “inactivate” the virus in the water. The CDC doesn’t specify how long it takes the virus to inactivate, though.

The same guidance doesn’t exist for saltwater or freshwater. There’s still a lot we don’t know about Covid-19, so the safest thing to do is maintain ample distance from others.

Don’t wear a mask in the water. It’s just not practical! A wet mask can be dangerous if it obstructs your breathing. Save the mask for when you’re back on land.

Keep your distance. Remember, people spread coronavirus, not water. Don’t swim close enough to other people that you’ll come in contact with their spit or breath.

Practice good hygiene. Please, don’t blow your nose or spit in the pool or near another person. If you can, exit the water and use a tissue to cough or sneeze, then wash your hands. Frequent hand washing is a must, too, even if you’re swimming. Odds are you’ll come near other people, anyway.

On dry land

Infectious disease experts are “guardedly optimistic” that people can enjoy the outdoors this summer without infection if they do it right, said Dr. Thomas Feteke, chair of the Department of Medicine at Temple University’s Lewis Katz School of Medicine and infectious disease specialist.

Keep your distance. Keep at least six feet of distance from other people out of the water, too. In its guidelines for recreational water facilities, the CDC recommends facilities space out deck chairs at least six feet apart on decks so patrons don’t breathe on each other.

Know when it’s too crowded to stay. Everyone’s got the same idea to beat the heat — go where the water is. If you arrive when it’s too crowded to get some space, it may be best to turn around, Feteke said.

Wear a mask. Whether you’re in a public restroom, the parking lot or a food stand, it’s smart to wear a mask whenever you’re out of the water since you may come in contact with others, Schaffner said.

With other people

You’re safe to explore public waterfronts with people you’ve been isolating with for over a week, Feteke said. But if you’ll be around strangers or friends you haven’t seen in some time, know that your risk is upped.

And remember, Schaffner said — the larger the group, the greater your risk.

Stay home if you’re vulnerable. The people most at risk — older adults and people with chronic illnesses — should be wary that if they become infected, they’re more likely to become severely ill from coronavirus. Whether that’s enough to stay home is up to them.

Wear a mask. If you’re hungry for companionship again, Fekete suggested you wear a mask if you can (so, not while swimming). Schaffner said that goes for people on boats and other aquatic vehicles, too.

Impose a time limit. The length of your exposure to another person heightens your risk of infection. It’s best not to linger too long, so set an end time to the fun and stick to it.

Keep your circle small. If you’ve stuck to the CDC’s “no more than 10 people” rule for your isolation crew, great. Otherwise, politely decline an invitation to mid-pandemic parties or any gatherings that will put you in the middle of a crowd, even if they are at a beach.

In the heat

Scientists are eager to see whether the virus weakens in the summer, and one experiment showed UV light and bleach may kill coronavirus on a park bench. Still, hedging your bets on summer weather to protect you is unwise, Schaffner said. “There may be something to that, but it doesn’t make you bulletproof,” he said.

Keep up the hygiene. Sunlight won’t clean your hands. Wash them frequently when you’re around other people in public.

Don’t forget sunscreen. A mask only protects the bottom half of your face, after all! Remember to apply regularly when you’re out in the sun, but have a member of your isolation squad apply it if you’re having trouble — minimizing contact with strangers is still key.

We get it — you’ve been cooped up for so long that you’re itching to swim in the sun again. Your risk of infection won’t be zero if you go, but you can whittle it down if you’re careful. Oh, and don’t forget to try to relax and enjoy!

Earth Day is April 22…Actions for the Planet during a Pandemic

Posted on March 25, 2020 by Train for the Game LI in Sports Performance No Comments

MARCH 19, 2020

The coronavirus pandemic has upended our lives. Just a week or so ago, individuals in countries around the world were going to bars, seeing movies with friends and, really, just going about business as usual. Now, all that has changed.

Amid the COVID-19 outbreak, many health experts and government officials are suggesting, and sometimes mandating, that we practice social distancing to flatten the curve of the outbreak — preventing a surge of infected patients that overwhelm our hospitals. In other words, that means we stay at home and limit nearly all in-person social interactions.

But as we exercise our individual and collective responsibility to reduce viral transmissions to preserve human health, we can still exercise our responsibility to act for environmental health. We can use this solitary time to reassess our current habits and develop new ones that are better for the planet. Below are 11 ways to take action for the planet while social distancing — we hope they’ll stick, even after our global health crisis subsides.

Go plant-based and compost

When you’re stuck in your house, time is your friend. Now is the time to get creative and break those food ruts! Maybe you made a resolution to eat more plants this year, or maybe you just want to boost your immune system with an abundance of vitamin-rich fruits and vegetables. Either way, now is the time to get creative with your cooking.

Try some new plant-based recipes — Nonperishable foods, like canned or dry beans and rice, are easy to prepare and nutritious. I always end up making too much and then have leftovers, which makes my next meal easy for me. It’s always important to save leftovers and reduce food waste, and this is an especially good time to be making the most of what you have. If you have any produce that has gone bad and you can’t use, try composting. You can compost in a tupperware and store it in your freezer, under the sink, on a balcony, wherever!

— Sabrina Scull, Food and Environment Campaign Coordinator

Reading over streaming

Reading is good for the mind, the soul and it turns out, the planet: A pastime like reading easily replaces streaming, which is notoriously carbon-intensive. So, dust off that massive book you’ve been meaning to read, and get to work. Also, if you’re craving sports amid a sportsless pandemic, why not crack open a biography about your favorite athlete or sports moment? Since libraries are closed, opt for an e-book through your library’s digital platform. Our staff has some recommendations to get you started.

— Brandon Pytel, Communications Manager/Writer

Support a political candidate

It’s election season! Is there a candidate you like or want to see succeed? There is plenty you can do while social distancing. Many campaigns have resources for people who want to volunteer, such as call scripts for reaching out to voters. As an added bonus, people who are stuck at home should be more open to having a discussion with you about the candidate you like. Don’t know who to support? Spend a little time looking at their record on the environment and see if it aligns with what you want for our planet.

— David Ayer, End Plastic Pollution Campaign Manager

When life gives you lemons… make disinfectants

When trying to fight a very contagious virus, cleaning products and disinfectants are our best friends. Whether it might be because your store is out of stock, or because you enjoy natural solutions, you can skip the harsh chemical sprays in favor of safer alternatives. Plus, they’re probably already in your pantry.

I have been making homemade disinfectant solutions, sprays and wipes using hydrogen peroxide and alcohol (just make sure your mix is 70% alcohol, and leave it to dry on its own). White vinegar and vodka are power cleaners, easily cutting through grease and removing mildew, odors, stains and wax buildup. For surfaces that need to be cleaned — but not sterile — lemons can also be used to clean non-porous surfaces. For extra points, reuse existing spray bottles in your home instead of buying new ones!

— Inma Galvez-Shorts, Digital Media Manager

Switch to green power

Did you know you may have a green power option available? Not everyone can put up solar panels or connect to a windmill, but more and more electric utilities are offering green power options, where you can sign up to get some, most or all of your electricity from renewable energy sources. While some utilities may charge a small premium, you likely will find savings in your bill over time. Contact your local electric utility today — it will be worth it.

— Will Callaway, National Campaign Director

Share your stuff, if you can

I am a country kid who has lived in the suburbs for most of my adult life — I still buy like a person with limited or no access to stores during emergencies. I had so many cleaning products that I could afford to share these with my daughter and her family and still have enough for a few months. As for working from home: I’m using up supplies for my home office that have been piling up — a nice side-effect of cleaning out my house without stopping what I normally do.

— Linda Moore, Director of Operations

Take stock, and make stock

Being stuck at home allows us to take stock of what we already have, and what we don’t need more of. You might be surprised to find that those jeans you had crammed in the back of your closet are back in style. Knowing what you already have can prevent you from making impulse or unnecessary purchases in the future, thus reducing your consumer footprint in the long-run.

Also, everyone’s always telling you to “use your vegetable scraps to make stock” — now you finally have the time to do it! Throw all your veggie scraps into a pot, add some dried-up and forgotten herbs you found at the back of your fridge (just me?), add water and let them simmer away for a few hours. Strain and use this stock to make some soul-comforting dishes like ramen, risotto or just plain soup.

— Justine Sullivan, Director of Communications and Digital Media

Volunteer for Earth Day

Our volunteer program will be sending out email updates with the latest digital ways to push for climate action. Since Earth Day is going online for the sake of public health, every message will have ways to take action at home, interact with your community online and be solve the climate crisis.

— Halsey Payne, Coordinator of Volunteers & Interns

Do an eco-friendly activity — no matter your age

We’re all grappling with changes to our daily lives, and these changes affect everyone. I recently repurposed some of our faith toolkits for in-home use, coming up with some resources for ways to engage people of all ages during the coronavirus pandemic. Take a look — I’m sure you’ll find something to renew your spirit:

Ages 4 & Up: Reduce Bird Collisions
Ages 7 & Up: Make a Bee Condo
Ages 10 & Up: Plan an Invasive Species Clean-Up
Ages 12 & Up: Plan A Wildflower Garden
Intergenerational Activity: Watershed Wilma/Wilbur Prayers

— Helen Rose, Faith Outreach Coordinator

Start a garden exchange

Start a neighborhood garden exchange. Post on neighborhood apps like Facebook, Nextdoor or OfferUp. I recently suggested a seed exchange, as well as a repurposed wood (for building raised garden beds) and dirt swaps, with my neighbors — now we’re growing our spring gardens together, but separately. To ensure safe social distancing, exchange seeds, wood and dirt by leaving them in front of homes, or set up times to exchange them in a safe manner.

— Terra Pascarosa, Virginia Campaign Manager

How Can Parents Keep Kids Physically Active During Coronavirus Pandemic

Posted on March 23, 2020 by Train for the Game LI in Coronavirus No Comments

HOW CAN PARENTS KEEP KIDS PHYSICALLY ACTIVE IF SCHOOLS AND SPORTS ARE CLOSED?

Sara Poehlman, a nurturing care expert who works on emergency education and parent programs, stressed that children must move to ensure their physical and mental well-being. “Especially if children are doing distance learning via computer, movement in between periods of study is essential to ensure focus, concentration, and sustained attention,” she said.

Physical routine recommended by Poehlman includes running around the block, jumping jacks, yoga, or a dance party. Screen time may seem like a solution to keep children occupied, but it can be detrimental to their mood and energy when used for a prolonged period of time, she said. Poehlman recommends short intervals of screen time (no binge watching) and to select content that motivates physical activity (dance like a YouTube star) or reinforce learning themes and skills.

“Boys and girls need free, unstructured time for play,” Poehlman said. “If they do have worries, play can be a strategy to work them out. If possible, small groups of children could get together for social learning and play.”

Jayanthi recommends playing in the yard or basement, doing individual activities such as running, riding bikes or playing tennis in an isolated environment. “Do not perpetuate mass gatherings in the hope we can wish away this virus,” he said.

Stolbach advises many of the same activities as Jayanthi. Also: kicking a ball (instead of throwing it, which involves touching of the hand) and organizing a small group of neighborhood kids to play outside while using your best judgment. He cautions against using this time to continue specialized training in sports.

“It’s hard to say you can’t go do batting practice on your own,” he said. “But the more you’re in a public indoor facility that involves a lot of touching, like touching the bat and opening the gate, the more you’re kind of violating the spirit of the physical social isolation we’re trying to encourage in the next few weeks.”

Avoid settings where equipment is shared, including gyms and playground installations.

Other Resources for Keeping Kids Moving at Home

For more information visit:

https://www.aspenprojectplay.org/coronavirus-and-youth-sports/#how-do-you-keep-kids-physically-active-if-schools-and-sports-are-closed

National Nutrition Month – Sports Nutrition for Youth Athletes

Posted on March 3, 2020 by Train for the Game LI in Nutrition, Sports Performance No Comments

Out are the days where we assume young athletes should follow the same daily nutrition plan as their parents. Young athletes have different needs not only based on their developmental stages but also their learning preferences and environment. By recognizing some of these differences, you can better understand how to implement nutrition strategies that support youth throughout the continuum of their sport development.

Teaching Basics

Just because an athlete is younger does not mean that they will not comprehend what you are trying to teach them. The stage of development should be kept in mind when providing nutrition education to anyone under 18 years of age. Here are some tips to remember when working with and teaching younger athletes about sports nutrition:

Make it simple. The younger the athlete, the less technical you should be. Avoid using jargon. For example, instead of saying, “it is important to eat fruits and vegetables because they provide antioxidants”, try saying “eat fruits and veggies to give you energy to exercise”. Even with adolescent athletes, stick with simple sports nutrition messages. Keep in mind that as young athletes progress through their stages of development, you can put more emphasis on the importance of nutrition as it relates to performance. For example, you can teach them what antioxidants are and their functions, why they are important in their training program, and what foods contain antioxidants. The more involved they become in their sport and more years under their belt, the more it is important to make the link between eating for health and performance. Once they are in high school, they should be able to easily make the association between using food to enhance health and improve performance.
Assess knowledge base. Depending on the young athlete’s upbringing he/she may or may not have basic knowledge of nutrition. It is important to realize that some young athletes may know that a fruit is a carbohydrate and that it supplies fuel to the muscles and brain while others may need more basic information regarding the classification of macro- and micronutrients.
A young person’s brain is like a sponge. They absorb and process a great deal of information and are usually good at learning facts. However, repetition, as for most athletes, is the key. To ensure that they understand the basic daily nutrition principles and begin to learn the nutrient timing concept, constantly reinforce sports nutrition messages before, during and after practice sessions. Good methods to accomplish this include asking them what they ate for breakfast that morning and provide frequent fluid breaks so they grow accustomed to the routine of hydration and learn the importance of it. Actions speak louder than words with youth.
Practice what you preach. It is important for adults to be positive role models, especially when it comes to eating behaviors and food choices. Young athletes develop their nutrition habits from doing what their parents or coaches do themselves. If you expect a young athlete to eat more fruits and vegetables, take a long look in the mirror before sending a verbal message and set the image you want to portray. On the flip side of this is the banning of foods or classifying them as “good” or “bad”. Teach them that eating a variety of foods is paramount to their health as first priority and performance as second priority. There is a fine line between practicing what you preach and teaching from the other end of the continuum that includes classifying foods into categories and scoffing at kids when they may eat a food that you do not think is best for them. Kids are only human, so let them enjoy an occasional “miss” but place more emphasis on foods that give them energy rather than highlighting the fact that they may have had a piece of cake, a cookie or some candy. A healthy relationship with food should be taught at a very young age. It is the image and association of foods that you teach that is important.

Nutrition Basics

When it comes to teaching specific sports nutrition principles to younger athletes, the topics are similar to ones used with adults. There are a few differences but as a whole, nutrition should support physical training cycles as they progress through different volume and intensity cycles (otherwise known as nutrition periodization).

Frequency

Youth need to balance their blood sugar just like adults but for different reasons. Performance in school becomes the primary purpose. The goal when teaching kids about frequency of eating is to associate changes in energy and mood with food and fluid intake. Emphasize eating every 2 – 3 hours to maintain blood sugar levels to prevent hypoglycemia and thus preventing a decrease in cognitive abilities including concentration in the classroom. Performance in sport is also important and eating frequently will assure they that have the mental and physical energy to get the most out of a practice session no matter the time of day.

Quality

It is always beneficial to teach the importance of the quality of food. Focus on educating youth on the technique of combining foods. That is, ensuring that a source of protein, fiber (fruit, vegetable, whole grain) and fat is eaten at almost every meal and snack. This will improve blood sugar stabilization and improve concentration for schoolwork and energy level for training sessions. A great method to do this and engage the young athlete is to ask them to write down the foods they enjoy eating and classify them into the categories of protein, fiber and fat. Next, ask them to pick one food from each list to make a breakfast, lunch, dinner and snack. This brings this exercise to life and improves self-confidence since they did it without you telling them what to do. Provide them light supervision with much more independence when they participate in this specific exercise and it will empower them greatly. Be sure to mention that they should list foods they enjoy and will eat rather than listing foods that someone else thinks they should eat.

Hydration

Preventing dehydration is important for any individual, especially young athletes since their bodies are not fully adapted to handling the increases in core temperature efficiently. School schedules can be hectic and some schools ban the use of water bottles in classes, thus making it difficult for young athletes to stay hydrated throughout the day. Focus on teaching them how to hydrate their bodies with not only water but also high water content foods such as fruits and vegetables. Encourage them to begin drinking fluids when they first wake up in the morning since they will wake up in a dehydrated state. Throughout the day, encourage them to consume enough fluid or fluid rich foods that enable them to urinate every 2 – 3 hours. Using a urine color chart as a basic teaching tool can be effective and fun. Teach them that pale, yellow lemonade color reflects a more hydrated state while darker, apple juice color indicates a less hydrated state. Combine both the frequency of urinating with use of the urine color chart together for a more accurate assessment of their hydration status.

Nutrient Timing

It is important for young athletes to be well-fueled and hydrated before, during and after training. The emphasis before training is on fluids, carbohydrate, a little protein and fat (depending on the workout) and sodium. A small meal with water or a snack will do the trick. If the training session is a glycogen depleting workout (longer than 3 hours or very high intensity-threshold), it is important to consume fluid, carbohydrate and sodium during a workout. While this type of duration is rare for young athletes, it does happen on occasion.

For youth, general recommendations include drinking 3 – 8 ounces of fluid every 15 minutes, eating 20 – 40 grams (80-160 calories) of carbohydrate per hour and consuming 300 – 500 milligrams of sodium per hour. This can easily be sustained by eating pretzels, bananas, water, fruit, fig newtons, dates, raisins, or a peanut butter and honey sandwich.

When first teaching a young athlete about nutrient timing, encourage them to learn how to fuel themselves with whole food before choosing nutrition supplements. Once the young athlete is comfortable with whole foods, it is okay to slowly introduce sports nutrition supplements as long as you educate them about the specific purposes these types of products have.

After a difficult training session, encourage them to drink 16 – 20 ounces of fluid for every pound of body weight lost during the workout, roughly 20-40 grams of carbohydrate, about 10-20 grams of protein and at least 300-500 milligrams of sodium. A quick and easy post-workout nutrition option for young athletes is a fruit smoothie made with protein enriched nut milk or cow’s milk. Simple is sustainable.

Young athletes are great to work with as they are typically sponges for information but keep in mind that they do require slightly different methods of nutrition education and implementation than adults.

Take the time, set good examples and have fun in teaching our young athletes the nutrition skills that they can take with them throughout their life and sport career!

repost from: https://www.teamusa.org

FUN GREEN RECIPES FOR ST. PATRICK’S DAY!

Posted on February 21, 2020 by Train for the Game LI in Sports Performance No Comments

One of the best excuses to drink green beer in the middle of the day is quickly approaching and we’ve got some fun green recipes to help you celebrate! St. Patrick’s Day is basically the first big holiday before all the beautiful spring weather comes, and for a lot of people it’s an excuse to eat a whole bunch of finger food and pig out on pub grub.

That said, not all St Patrick’s Day recipes are desserts or alcoholic beverages – some can be healthier like the Salsa Verde Chicken and Healthy Shamrock Shake you’ll see below. If you just want an excuse to eat or drink something green this St Paddy’s Day, you don’t have to settle for salad or green food coloring in your beer. There are so many ways to get creative and whip up something delicious to celebrate!

Traditionally, when you think of Irish food you may think of cabbage rolls, anything with potatoes and corned beef. If you’re looking for that traditional Irish dinner, this Slow Cooker Corned Beef dinner will be right up your alley.

No matter how you choose to celebrate, this collection of green dinners, desserts, drinks and snacks are perfect for the occasion – let me know what you’re going to make!

This Mint Chocolate Cheesecake Dessert Dip via The Busy Baker is such a fun idea!

Healthy Matcha Green Tea Pancakes via Killing Thyme for a healthy breakfast win!

Kiwi and Mint Mojitos with or without rum!

This Avocado Pesto by Salt & Lavender looks seriously delicious and like the most perfect healthy appetizer!

This Thai Green Curry Vermicelli Bowls will surely rock your world for a healthy St. Paddy’s Day dinner!

Green Bloody Marys via Platings and Pairings should be your signature cocktail!

Salsa Verde Chicken one pot meal for your instant pot!

This Healthy Shamrock Shake is SO festive!

Green Goddess Grilled Cheeses to the rescue!

Spinach Pesto Penne with Shrimp is the new ultimate Pesto – move over basil!

NATIONAL NUTRITION MONTH: Know the science behind healthy eating and the truth on the latest diet trends

Posted on February 21, 2020 by Train for the Game LI in Nutrition, Sports Performance No Comments

Most of us know what foods are healthy and unhealthy. It’s finding a way to make healthy eating a way of life that trips most people up.

With March being National Nutrition Month and headlines enticing us with weight-loss tips before bathing-suit season, it’s a good time to examine how nutritious eating benefits our waistline as well as our health. But with new diets and “health foods” touted regularly, it’s hard to separate the science from the hype.

Start young

The first few years of a person’s life can set the path toward future health, says Yale public health professor Rafael Pérez-Escamilla, who served on the National Academies of Science, Engineering, and Medicine’s Food and Nutrition Board.

“The preferences for foods get very strongly set in the first 1,000 days of life,” he says. Breastfed babies whose mothers eat a healthy, well-balanced diet rich in vegetables are more likely to accept vegetables as children because of exposure to a variety of flavors in utero and infancy, research shows.

That said, it’s never too late to start reducing packaged foods, sugar, salt and red meat, Pérez-Escamilla says. Consuming a healthy diet nets health benefits, even without weight loss, he says. Healthy eating boosts mood and reduces the risk for chronic diseases.

Eating a diet rich in fruits, vegetables, nuts, seeds, beans, plant oils and whole grains is best for human and planetary health, reports Dariush Mozaffarian, dean of the Friedman School of Nutrition Science and Policy at Tufts University in Boston.

Sustained weight loss

Research shows that when people commit to losing weight, long-term success is rare. Most lose weight then plateau after six months, and within three years, they’ve gained the weight back, says UConn psychological sciences professor Amy Gorin, director of UConn’s Institute for Collaboration on Health, Intervention, and Policy (InCHIP).

“Unfortunately, the message with weight management is not sexy,” Gorin says. Even an extra 10 calories consumed beyond what we burn per day causes weight gain over time.

Long-term studies show that losing weight and keeping it off takes sustained effort, consistent, healthy eating and exercise habits, planning and weekly weigh-ins, Gorin says.

The National Weight Control Registry, which studies those who have lost at least 30 pounds and kept it off for at least a year, reports that 98 percent of participants reported modifying their food intake to lose weight; 94 percent increased their physical activity, with 90 percent averaging about an hour of exercise per day; 78 percent eat breakfast daily; and 75 percent weigh themselves at least weekly.

Keto diet, intermittent fasting

The ketogenic (keto) diet and intermittent fasting are two of the hottest trends in the dieting world.

The keto diet appears to reduce inflammation and increase metabolism, both of which have multiple health benefits. High-fat keto diets restrict carbohydrates so the body taps fat as an energy source when it runs low on glucose or stored carbs. The body turns the fats into ketones — molecules produced by the liver during periods of low food intake that are used for energy.

For nearly a century, the keto diet has helped stop seizures for people with epilepsy, says Susan Masino, professor of applied science at Trinity College in Hartford. “There’s solid evidence; some people have been on this diet for many years and are very healthy,” she says. While there are insufficient scientific studies on the long-term impacts on the general population, research shows that it also helps those with type 2 diabetes, Masino says.

Reducing chronic inflammation helps lessen the risk for illnesses such as diabetes, heart disease, cancer and fatty liver disease. The Mediterranean diet, vegetarian diets and low-carb diets also offer anti-inflammatory benefits.

Intermittent fasting also triggers the body’s use of ketones for fuel. The two most common forms of intermittent fasting are eating within an 8- or 6-hour window and fasting for the remaining 16 or 18 hours a day, and 5:2 fasting — eating just one moderate-size meal two days a week and a regular diet the remaining five days.

While the initial results of intermittent fasting are promising, Gorin says, there are insufficient long-term human studies.

Brain and body boosters

These brain-benefiting foods also protect your heart and blood vessels, research shows.

Green, leafy vegetables: Leafy greens such as kale, spinach, collards, and broccoli are rich in vitamin K, lutein, folate and beta carotene.

Fatty fish: These are rich sources of omega-3 fatty acids, healthy unsaturated fats linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Choose fish low in mercury, such as salmon, cod, pollock and, once a week, canned light tuna.

Avocado and flaxseeds: Packed with omega-3 fatty acids.

Berries: Flavonoids, the natural plant pigments that give berries their color, also help improve memory, research shows.

Coffee and tea: Those with higher caffeine consumption scored better on tests of mental functions, reports a study in The Journal of Nutrition. Another study showed that it boosts short-term memory.

Walnuts: Nuts are excellent sources of protein and healthy fats, and walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protect arteries.

Making healthy eating work

Planning ahead makes it easier to cook from scratch. (And keeping processed foods out of the house makes it easier to stick to your goals.)

Make meals or roast veggies for the week on Sundays.

Chop and prepare ingredients the night before and store in containers for a quick salad after work or to toss into a crockpot in the morning.

Keep frozen veggies and fruit on hand when you don’t have time to wash and chop.

Rinse canned fruits, veggies and legumes the night before so they’re ready to go after work.

Make peanut butter and almond butter in a food processor and avoid added sugar, salt and preservatives.

Nuts and seeds make healthy, portable snacks and add flavor and nutrients to salads.

Preventing sudden cardiac death in student-athletes

Posted on February 7, 2020 by Train for the Game LI in Sports Performance No Comments

A competitive athlete dies every three days, often of cardiac arrest.

An estimated 55% of high school students, or nearly eight million students, will participate in a competitive sport. Almost 500,000 students will do so at the college level. The sudden death of a student athlete is tragic and fraught with intense emotion only heightened by the media attention it generates.

Each year more than 350,000 individuals die as a result of sudden cardiac death, and although it is often thought of a problem with older adults, it is the most common cause of death in the student-athlete. Although it is difficult to get a precise number of sudden cardiac deaths, it is estimated that one competitive athlete dies suddenly every three days. Most of these victims are male with more than half being black athletes. More than two-thirds participate in either basketball or football, and the average age of death is 17.5 years.

Whether students participating in sports should have a heart screening prior to playing has been a topic of debate for years. To this end, a better understanding of the specific causes of death is necessary. More often the cause of death is attributable to hereditary and congenital diseases of the heart. Worldwide, cardiomyopathy, a group of disorders that affect the heart muscle, is the most frequent cause. Other less frequent causes include valvular diseases of the heart and congenital anomalies of the coronary blood vessels and electrical circuitry of the heart.

Due to the congenital nature of these diseases, the cause of deaths varies by country, making generalized recommendations across nations challenging. Recent studies have shown that autopsy negative unexplained death is becoming more common, thus making pre-participation screening more challenging. Most disconcerting is that the majority of deaths occur in individuals without antecedent symptoms and with unremarkable cardiovascular examination.

In the United States, mandatory screening programs have not been part of the standard approach to sudden cardiac death in the student-athlete despite findings in Europe that it can reduce deaths. In an Italian study, pre-participating mandatory screening that included a history, physical examination and 12-lead electrocardiographic (ECG) demonstrated a 90% reduction in mortality compared with no screening. This reduction was attributed to the incorporation of the ECG.

Despite this finding, controversy remains for incorporation of the ECG into pre-participating screening. No prospective study has been performed in the United States to refute or support the Italian study. An Israel study published in 2011 could not reproduce these findings. Despite this, Israel and Italy are the only two countries that require a pre-participation ECG.

The American Heart Association presently does not support the routine ECG. The AHA does, however, recommend a pre-participation screening that includes a 14-point screening protocol encompassing symptoms, family history and physical examination. The checklist includes questions regarding heart-related symptoms such as chest discomfort, shortness of breath and fainting. It includes a physical examination encompassing blood pressure measurement and listening for heart murmurs. Finally, a good family history is necessary to assess for any history of sudden cardiac or premature death, family history of a disability from heart disease or known family history of a cardiac abnormality such as a cardiomyopathy. It does not mandate an ECG.

The primary arguments against ECG screening include concerns regarding false-positive results and cost-effectiveness. In addition, there are the psychological implications for athletes and their families. In a study performed in the United Kingdom, a third of student-athletes had false-positive ECGs, prompting further evaluation. On the other hand, it is estimated that one in 10 individuals with a cardiomyopathy may have a perfectly normal ECG and be missed in any screening.

It is estimated that the price to screen almost 10 million student-athletes in the U.S. would cost over $2 billion in the first year, which is believed not to be cost-effective given the high rate of false-positive and false-negative studies. Lastly, despite the fact that there are over 35,000 practicing cardiologists, few are trained to specifically address the ethnically diverse student-athlete group whose “abnormal ECG” may be a perfectly normal variant.

Although the role of routine cardiac screening remains controversial, selective screening in athletes of increased risk may be a prudent. These would include individuals with a family history of premature sudden cardiac death and those who have experienced symptoms during exercise such as fainting, chest pain or inordinate shortness of breath.

February is American Heart Month. With this in mind, it is important not only to recognize the relevance of screening young athletes, but also how to recognize and treat the athlete with sudden cardiac death. In the event of cardiac arrest, survival improves by prompt recognition, the presence of trained individuals to initiate cardiopulmonary resuscitation and early access to an automated external defibrillator. As spectators we should all take the time to learn CPR and know where the defibrillator is kept.

Should an 8-year-old have a smartphone? Here’s what the latest research shows

Posted on February 3, 2020 by Train for the Game LI in Sports Performance No Comments

‘If as a parent you’re making decisions based on this fear narrative that’s out there about social media causing depression and anxiety, that information is not supported by the evidence’

Are you fearful that too much screen time may cause your child to experience anxiety or depression? You’re not alone.

Sixty-five percent of parents in the U.S. say they worry their teen is spending too much time in front of screens, and over half of parents limit their children’s screen use, according to a study by Pew Research Center.

But such fears could be overblown. A growing number of researchers are beginning to question the validity of concerns about children’s screen-related habits and the impact on mental health.

The newest research, published earlier this month in the Journal of Child Psychology and Psychiatry analyzed 40 studies examining the link between social media use and depression and anxiety among adolescents and found the link was small and inconsistent.

“If as a parent you’re making decisions based on this fear narrative that’s out there about social media causing depression and anxiety, that information is not supported by the evidence,” said Candice L. Odgers, lead author of the paper and a psychology professor at the University of California Irvine.

With teen anxiety and depression on the rise, blaming screens can be problematic, Odgers argues, as it may distract parents — and society more broadly — from addressing the underlying issues driving the problems truly driving teen mental health challenges.

‘Smartphones are an easy target’

The most surprising thing about the study, said Odgers, was the disparity between how strong public fears were about the relationship between smartphones and teen mental health and the lack of evidence to back up such fears.

So what could be driving such a mismatch between evidence and public perception? It could be that the rising levels of teen anxiety and depression are making parents eager to find solutions to help their children cope, Odgers said.

“Smartphones are an easy target,” said Odgers. “I think people are searching for answers, and if the answer was the smartphone, you could get rid of that. It’s an oversimplified position that has swept through the media and through parenting circles.”

Fear of new technology and its impact on children’s well-being is nothing new, said Jordan Shapiro, professor of psychology at Temple University and author of “The New Childhood: How Kids Can Live, Learn, and Love in a Connected World.”

As far back as when the printing press was invented, parents worried that by having the chance to read individual books by themselves, children would socially isolate themselves — no longer forced to go to church to be entertained or educated by the written word.

But making smartphones the scapegoat for teen’s mental health struggles may be misguided, Shapiro said, as such an explanation belies the complex patchwork of problems facing our nation and the world that may be to blame for making adolescents feel more anxious and overwhelmed, he said.

Odgers agrees.

“The economic recession, the opioid crisis, there is a tremendous amount of pressure on young people in terms of admissions for college,” she said. “There’s so many contributing factors, that to accept this simple story about cellphones is a disservice to young people who are struggling with depression.”

Less restriction, more parental supervision

In recent years, parents, political leaders and even global organizations have taken steps to restrict children and teens use of screens. Worries about smartphones have led Congress to pass legislation to examine the impact of smartphone use, and caused the World Health Organization to advise against exposing infants to screens. Even Silicon Valley executives have publicly stated they are keeping the devices away from their own kids.

But some experts question the merits of restricting access to smartphones and screens. The best way to look out for your children — both in terms of safety and emotional well-being — may actually be less restriction, and more parental supervision, argues Shapiro, author of “The New Childhood.” It’s not about the device itself, but whether the relationship your child has to the device is safe and healthy — and it’s up to the parent to help the children learn how to create that relationship, he said.

Right now, the average age for an American child to get a smartphone in America is about 13, which is a “terrible idea,” said Shapiro.

“Pre-puberty is the worst possible time to introduce someone to this kind of technology,” he said, because it is the exact age when children are the most likely to want to rebel, ignore the advice of their parents, and engage in risk-taking behavior.

That’s why Shapiro argues that children should get smartphones much earlier, as young as 8. When children are young, he said, they are more likely to trust their parents’ advice, respect their authority, and follow their parents’ rules.

At age 8, a parent can help their children understand how to use smartphones safely and wisely but set expectations about kindness in engaging on social media. Just as parents have a responsibility to help children learn to safely socialize at birthday parties and playgrounds, parents should help children learn to do the same thing online, so they are prepared and confident and sure of who they are as they get older, said Shapiro.

Most parents think waiting to expose their children to smartphones protects them, he said. In fact, this actually neglects them — leaving them to navigate the new and complicated world of the internet alone during puberty, when the world is often seems the most confusing and overwhelming to begin with — and one’s parents the least trustworthy guide, Shapiro argued.

But with the debate over screen time and adolescent mental health far from settled, Shapiro’s strategy of exposing children to smartphones at a young age may be a difficult sell to some parents who remain concerned by the dire predictions of some studies on this subject. A widely publicized 2017 study in the Clinical Psychological Science journal found that the more time adolescents spent on screens, the greater the chances that they developed symptoms of depression or that they attempted suicide. By contrast, the more time they spent on activities that didn’t require screens, the less likely they were to face those mental health challenges.

Social media helps teens ‘feed their friendships’

While scientific evidence may not have shown a definitive link between teen anxiety and depression and screen use, that doesn’t mean the impact of smartphone use on adolescents doesn’t matter, said Odgers.

Teens themselves have voiced their own concerns about the topic. In a 2018 Pew survey, 56% of teens said they associated the absence of their cellphone with at least one of these three emotions: loneliness, being upset or feeling anxious, and 36% said they themselves spend too much time on their cellphone.

But teens also reported that social media has a positive impact on various aspects of their lives: 81% saying social media makes them feel more connected to their friends, according to Pew.

“We see that teens generally believe social media helps feed their friendships and they’re more likely to equate social media with positive emotions than negative emotions,” said Monica Anderson, associate director at Pew Research Center.

Many teens who are struggling with their mental health actually seek out help from online counselors or support groups, and teens who may feel different or isolated — LGBTQ teens, or racial or religious minorities — can find support online, said Odgers. Others may find creative outlets through using their devices, such as coding or 3D printing.

But even if parents don’t see smartphones in a positive light, the important thing is that their decisions about their children’s screen time aren’t influenced by unproven fears about how smartphones cause teen mental health problems, said Odgers.

“Parents are entitled to make decisions about how smartphones are integrated with their family,” she said. “But they shouldn’t be making those decisions based on the idea that smartphones are causing depression and anxiety.”

repost from:

https://www.deseret.com/indepth/2020/2/2/21081011/kids-screen-time-parenting-children-smartphones