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High Protein Soup Recipes to Keep you Warm and your Stomach Full!

Posted on December 29, 2020 by Train for the Game LI in Nutrition No Comments

 

It’s been soup season for a while now, but it’s easy to get into a rut of making the same chicken noodle or vegetable soups as winter drags on. The most important thing to remember is that to make a soup a hearty meal (without being hungry an hour later) you need to ensure it includes plenty of protein and fiber. Here are our favorite soup recipes that actually make you feel full. Not only are they more nutritious in terms of protein, but also pack more flavor than typical canned soup—we dare you to go out on a limb with a spicy lentil curry soup or a dairy-free seafood chowder. Get these eight high-protein soup ideas, recommended by dietitians, simmering on your stove ASAP.

1. Creamy Butternut Squash and Tomato Soup

Recipe and image from Colleen Christensen, RDN 

creamy butternut squash and tomato soup high-protein soup ideas

Creamy tomato soup from a can? It’s great with grilled cheese, but it’s often packed with sodium and fat. This homemade version is not difficult to whip up, but has way more antioxidants and vitamins from both the tomato and the butternut squash. Also, it’s more protein-packed thanks to the creamy Greek yogurt added in place of heavy cream. Garnish with roasted pepitas for even more protein.

GET THE RECIPE

2. Sweet Potato Chickpea Chili

Recipe and image from Maria and Josh Lichty of Two Peas & Their Pod

sweet potato chickpea chili high-protein soup ideas

Vegan chili definitely doesn’t have to be bland, and doesn’t have to include the trademark kidney beansor even black beans. The base of this one is sweet potatoes and chickpeas instead. It includes tons of protein as well as Vitamin A from the sweet potatoes and the mineral zinc from the chickpeas too.

GET THE RECIPE

3. Dairy-Free Salmon Corn Chowder

Recipe and image from Alexis Joseph, MS, RDN, LDN of Hummusapien

salmon corn chowder high-protein soup ideas

Chowders can be heavy, and certainly not suitable for anyone with dairy intolerance. This one is made with cashews instead of cream as a base, as well as vegetable broth, and veggies. If you eat vegan, you can make the chowder with just corn (but you’ll then miss out on the protein, Vitamin D, and omega-3’s in the salmon).

GET THE RECIPE

Related: 7 Healthiest Pantry Staples Every Athlete Should Have at Home

4. Lentil Kale Curry Soup 

Recipe and image from Rachel Dickens of The Conscious Dietitian 

lentil soup high-protein soup ideas

This spicy concoction contains so many nutrients that it’s hard to keep track. The lentils themselves are protein powerhouses, and are also a good source of iron, zinc, and B-vitamins, Dickens points out. You’ve got fiber from the kale and zucchini, and more antioxidants from the turmeric and ginger used to season the soup.

GET THE RECIPE

5. Italian Harvest Soup

Recipe and image from Jessica Beacom, RDN and Stacie Hassing, RDN of The Real Food Dietitians

italian harvest soup high-protein soup ideas

Here’s a soup that’s bursting with flavor from the sausage, mushrooms, kale, and the rest of the veggies in the mix. (The RDs mention that you can swap potatoes for butternut or other winter squash, turnips, and add chard instead of kale). It’s also bursting with 14 grams of protein per serving.

GET THE RECIPE

6. Tempeh Enchilada Quinoa Soup

Recipe and image from Jamie Vespa, MS, RD of Dishing Out Health

tempeh enchilada soup high-protein soup ideas

When you think of soup, you don’t tend to think of tempeh, made from probiotic-rich, fermented soybeans, as an ingredient. It’s also full of protein. That plus the black beans add up to 18 grams of protein per serving. That’s pretty impressive for a gluten-free and vegan recipe.

GET THE RECIPE

7. White Bean and Sausage Stew

Recipe and image from Marisa Moore, RDN, LD

white bean sausage stew high-protein soup ideas

Here’s a cozy, warm stew that you can customize a bit. Moore recommends spicy sausage to add a kick to the broth, but you can use chicken sausage, turkey sausage, or vegan sausage–whatever you prefer. Then, there’s the white beans to provide additional protein.

GET THE RECIPE

8. Vegan Ramen Soup With Crispy Tofu

Recipe and image from Deborah Murphy, MS, RDN of Dietitian Debbie

ramen soup high-protein soup ideas

You don’t need to do takeout to get a hearty bowl of ramen. This one is not like your typical college cuisine: It’s chock full of veggies like mushrooms, purple cabbage, carrots, and spinach. Thanks to all that, plus the crispy tofu on top, each bowl has about 15 grams of protein in it.

GET THE RECIPE

 

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New Sports Guidelines for Young Athletes During Covid-19

Posted on December 12, 2020 by Train for the Game LI in Coronavirus No Comments

The American Academy of Pediatrics posted updated guidance on young people and sports in the pandemic, making a strong recommendation that participants should wear face masks for all indoor sports. It made exceptions only while swimming and diving, since it’s harder to breathe through wet masks; during gymnastics and cheerleading, where masks could get caught or obstruct vision; and during wrestling contact, where they could be a choking hazard.

Cloth face masks are also encouraged for outdoor sports, when athletes are competing, in group training sessions and on the sidelines. The new recommendations are a response to rising numbers of Covid-19 cases and are meant to protect the athletes themselves, their family members and their communities.

The academy had issued previous guidance on children and sports in the pandemic, but this revision notably strengthens the face mask recommendations for those actually engaged in vigorous exercise, and offers clarifications on cardiac risks for young athletes who have had Covid-19.

“We know kids are getting infected at a significant rate, we know kids live with adults and there’s a significant rate of transmission if they bring it home,” said Dr. Susannah Briskin, an associate professor of pediatric sports medicine at Rainbow Babies and Children’s Hospital in Cleveland, who is on the executive committee for the American Academy of Pediatrics’ council on sports medicine and fitness, and was co-author on the new guidance.

Dr. Briskin said that in states that have mandated masks for all sports, “athletes tolerated the change very well — most people take a couple of practices to find a mask they can work out in.” When she was working on the guidance, Dr. Briskin started exercising in a mask herself, and tried several kinds to find the right one. It may take more than one session to get used to wearing the face mask during exercise, she said. “The first time, people may find it to be an annoyance; by the second or third, they don’t notice,” she said.

Heart problems after Covid-19 have been a concern in athletes, both children and adults, since early in the pandemic, when it became clear that the novel coronavirus could cause myocarditis, or inflammation of the heart muscle. So the advice has been adjusted for young athletes who have had Covid-19 and want to return to play.

The new A.A.P. guidance specifies that children and adolescents who have had asymptomatic disease or mild disease need to be screened by their primary care providers before returning to sports. Those who have not been sick, or who have had less than four days of fever and other mild symptoms, should see their regular doctors, who are expected to carry out a cardiovascular history and physical (the American Heart Association recommends a 14 point screening checklist).

All those who have had Covid-19, even without symptoms, should thus be asked about symptoms like chest pain, shortness of breath, palpitations or fainting. A positive screen or an abnormal physical exam should lead to an EKG and a referral to a pediatric cardiologist. And a child or adolescent who had a more significant bout with Covid-19 — including fever for four days or more; more severe and prolonged symptoms of muscle aches, chills or lethargy; or a hospitalization — should see a cardiologist after symptoms resolve and before starting to exercise.

Even those who were completely asymptomatic should increase activity gradually, and only after being screened, Dr. Briskin said, suggesting five stages of incremental progress toward full activity; the A.A.P. recommends a schedule for graduated return to play that was published in the British Journal of Sports Medicine earlier this year.

Dr. Aaron Baggish, the director of the cardiovascular performance program at Massachusetts General Hospital Heart Center, said that early in the pandemic, when it became clear that many of those who were sick enough to be admitted to the hospital with Covid had evidence of injury to the heart, those who worked with athletes began worrying about what they might see in young people.

Early guidelines were very conservative, he said, and recommended extensive testing, but more recently, with better information, it has become clear that it is more important to focus on those who were more significantly ill. Dr. Baggish was the senior author of an article, “Coronavirus Disease 2019 and the Athletic Heart,” published in October in the journal JAMA Cardiology, which put forth guidance for cardiac testing in adult athletes before they can return to play. The article also argued that while there are still many unknowns about the possible effects of Covid-19 on the heart, the single most important consideration about organized sports should be preventing transmission and viral spread.

Dr. Briskin agreed that the initial approach pediatricians took, when not much was known about the effects of Covid-19 infection, to “make sure we were doing everything we could to protect our athletes,” advice was generally to be very conservative. “We’re just starting to hit the point where we’re getting some data about cardiac effects of Covid-19 on a younger population,” she said; “that’s going to help us give more accurate guidance for return to play.”

Dr. Peter Dean, a pediatric cardiologist who is the team cardiologist for University of Virginia athletes, and who sits on the American College of Cardiology sports and exercise leadership committee, said that as far back as June, athletes who had had Covid were starting to ask if they could go back to playing. The recommendations for adults at the time suggested fairly extensive cardiac testing for everyone, including EKGs, echocardiograms and blood tests for troponins (proteins that increase when there is injury to heart muscle).

“At that point we really weren’t seeing pediatric cases,” Dr. Dean said, and it seemed that children were less severely affected by the infection in general. Covid-19 infection can definitely affect the heart in a child or adolescent, Dr. Dean said, and some children, such as those with multi system inflammatory syndrome, do need extensive cardiac work-ups. But rather than testing all children, it makes sense to focus on those who had moderate or severe disease, or who have persistent symptoms.

“Myocarditis is a big deal, but it’s incredibly rare,” he said.

“I think we are less worried as a community now about subclinical myocarditis than we were before,” Dr. Dean said. There was a fear, perhaps, that children who had been mildly ill might have sudden cardiac arrests, either at home or when exercising, but “we just haven’t seen it.”

Dr. Alex Diamond, the director of the program for injury prevention in youth sports at Vanderbilt University Medical Center, said that the conversation about returning to play after even asymptomatic Covid infection should be “another opportunity for pediatricians to have a touchpoint with their patients.”

Because of the pandemic, he said, “we’re seeing people delaying care for other issues,” and missing well child checks and vaccinations. The sports physical allows the pediatrician to do all the other important checks to make sure that a child or adolescent is doing well and can safely participate in sports.

And anyone who continues to have symptoms after Covid, especially shortness of breath, palpitations or chest pain, should be seen promptly by a doctor. “Watch out for any exertional type symptoms,” Dr. Diamond said.

Sports have great value in the lives of children and adolescents, and people who practice sports medicine tend to believe strongly in the benefits of athletic participation. “Our kids need some outlets, their lives have been turned completely upside down, like the rest of us,” Dr. Diamond said. “For some, their only outlet is sports.” But the benefits of exercise make it even more urgent to make things as safe as possible.

“When we talk about the risk of playing sports, we have to look at the risk of not playing sports,” Dr. Dean said.

Contact sports bring people close together, Dr. Briskin said, and as sports move indoors for the winter, the risk of transmission increases. “If people want to give sports a chance to continue in a safe manner, they need to give thought how to do it safely and curtail spread before we see lots of teams isolated or people infected,” Dr. Briskin said. In addition, the athletes need to restrict their activity away from sports, she said, again minimizing their own risks and reducing community spread.

Four ways to find joy in a unique holiday season

Posted on December 12, 2020 by Train for the Game LI in Sports Performance No Comments

In a December like no other, with the pandemic preventing many of the gatherings typically associated with this time of year, holiday season 2020 is unique, says Karen Reivich, director of resilience training for the University of Pennsylvania’s Positive Psychology Center (PPC). She says, “In any given year, the holidays have highs and lows. Those are just the holidays. But this one is going to be different.”

Couple that with fears about surging COVID-19 cases and hopes about a potential vaccine and people are experiencing a jumble of emotions.

“One key is to remember that every moment in our lives is a new moment,” says James Pawelski, PPC’s director of education. “The temptation is to put a label on it — it’s disruptive or it’s impossible—but then we forget to look at the world and see what’s there. I don’t mean to be glib or dismissive of the difficulties of this moment, but so much depends on how you frame it.”

To that end, Pawelski and Reivich offer four strategies to stay upbeat and find joy this holiday season:

1. Spell out what feelings the holidays evoke and try incorporating gratitude.

Do these feelings elicit joy? Love at being surrounded by family? Excitement? “The emotions that the holidays bring are part of what make them so special,” Reivich says. “Being able to name for yourself the specific emotions that make your holidays meaningful helps you to create them but maybe just in a different way.”

It might be a good year to incorporate more gratitude, Pawelski says. “It’s a really good emotion to cultivate. It’s so versatile. If you’re in a tough time, gratitude can help you see the good in your life, reminding you of assets you have and strengths you can rely on. And if you’re in a good place already, gratitude can amplify the great things you are experiencing.” This means that many moments in this unique holiday season present something to be grateful for, he says.

2. Tweak the familiar familial rituals.

For the past decade, Pawelski’s parents have flown from Ohio to Pennsylvania for Thanksgiving, a tradition his family had to sideline this year. Instead, they did a video call during which everyone shared favorite memories of past Thanksgivings. Pawelski describes this move as the keep-and-tweak: Take a tradition and alter it to fit this moment.

If the family watches the same movie together each year, instead watch it over Zoom, then host a trivia game about it. If the ritual centers around food, eat in separate houses simultaneously. “If we can focus on getting creative, we’re not just saying there’s nothing to be done,” says Pawelski. “Instead, we’re modeling for our kids and creating memories they’ll remember for the rest of their lives.”

Some modified traditions may take permanent hold, Reivich says. “Maybe we like the new ritual better. We’re going to remember that it was born out of adversity, and we’re going to stick with it,” she says. This doesn’t apply just to the holidays, she says. Reivich has recently started asking people to note one tweak they’ve made during the pandemic that they plan to keep. For her, it’s having more photography and music in her life.

3. Acknowledge that this is hard.

Doing so doesn’t negate the effort put into molding family traditions to suit the here and now. “We can’t pretend that these holidays are going to be the same. Acknowledge the anxiety, the sadness, the loss,” Reivich says. “That’s not antithetical to also creating the best that you can with what you’re given. In fact, acknowledging the loss often frees us up to have more energy to enjoy the good.”

This extends beyond the holidays, too, as the chill of winter threatens to squash any socially distanced, outdoor, masked socializing and the news brings daily increasing COVID-19 numbers. The difference now is the faint, twinkling light at the very end of the tunnel.

“In some ways, we feel like we’ve been here before,” says Pawelski. “Part of what was so challenging at the start of the pandemic was that it felt like the world was falling apart and we didn’t know how it would play out. Now, things are getting tough again, but we’re pretty sure the world isn’t falling apart. We’ve begun to make inroads. We have some experience with how this works, and we’re getting some good news with regard to the vaccinations, which we didn’t have six months ago.”

4. Don’t put extra pressure on the situation or romanticize the holidays.

Not everyone loves the holidays, nor are family gatherings always the relaxing, joyful experiences people remember them to be. “We are going to miss out on some of the things we really enjoy,” Reivich says, “but let’s not pretend that holidays gone by are just sitting around roasting chestnuts. That’s important to acknowledge, too. Most of us experience moments of delight and frustration or sadness during the holidays — not just now but every year.”

She suggests setting and voicing expectations. Members of the same family can view the pandemic through different lenses, so it’s important to state those outright. For example, be clear with Uncle Bob that you understand how much he wants to be together, but that family safety comes first so the typical holiday dinner won’t happen this year.

“All of us are going to have ups and downs in our emotions — not just over the holidays but as the pandemic wears on, and we know that reaching out, asking for help is a sign of resilience,” Reivich says; this isn’t one-size-fits-all.

A tool she likes is one she calls the “reach-out road map,” a list that includes the reasons a person seeks help and who he or she might call for each. That might mean someone to vent to, someone to laugh with, and a third to talk through a difficult challenge. Write down the list then keep it somewhere visible like a computer or refrigerator. “Remind yourself of all the people in your life who are still there who you can connect with,” she says. “It is uplifting.”

How to Support Small Businesses During the Coronavirus Pandemic

Posted on December 12, 2020 by Train for the Game LI in Coronavirus No Comments
The spread of COVID-19 has more and more people hunkering down and staying inside. With over 400,000 cases in the U.S. alone, social distancing and self-quarantining have become the standard. And while social distancing is vital to containing the coronavirus, it is having a disastrous effect on small businesses.Right now, many are concerned with meeting payroll, rent and other expenses due to a decrease in cash flow. As more and more people are required to stay inside, it’s more important than ever to support your local businesses as they have to close their doors temporarily or find other methods of selling and delivering their goods or services. In Seattle alone, 60% of these businesses are considering wage cuts and staffing cutbacks and over 80% expect things to get worse.

So, how can you help support small businesses during COVID-19? Here are six ways you can help your local businesses.

Ways to Support Small Businesses

1. Buy gift cards or certificates.

One way to put immediate cash into your local small business is by purchasing a gift card or gift certificate for future use. While the business may not be able to accept it right now, you can plan ahead for later, and it gives the businesses immediate cash to help tide them over during this crisis.

Kabbage created a simple way for small businesses to sell gift certificates through Kabbage Payments™. And anyone can search for businesses throughout the U.S. to purchase gift certificates to support their favorite local business or from others in different states and transfer them to friends or family as gifts who can redeem them locally.

2. Shop local.

When you need to stock up on necessities, shop from local businesses, both online and offline. Take the precautions when going out, but try to shop at local businesses — from hardware stores to pharmacies and small grocery stores — instead of larger chains. If your local stores have online shops, consider shopping from them while you hunker down at home.

3. Order delivery or pickup from nearby restaurants.

Some states have closed dine-in options for all restaurants and bars but have allowed these businesses to remain open for dine-out options. If you’re not up for cooking, order pickup or delivery from your nearby restaurants. That way, you can continue to support your local small businesses to help ensure you can dine-in at their location once the crisis has passed. Try calling the restaurant or ordering directly from their website rather than third-party apps so the business can avoid fees.

4. Tip a little extra.

Many forget that service workers are among the most impacted by quarantining. If you’re ordering in, make sure to tip extra, as many rely on this for their main source of income. Plus, they’re working hard to ensure you’re still getting what you need while trying to make sure it arrives safely and uncontaminated. A few extra bucks here and there will go a long way. If you go to pickup, make sure to leave a tip as well.

5. Share on social media.

If you can’t afford to go out or have sufficiently stocked up with what you need, encourage your friends and followers to support local businesses. Most small businesses have some form of social media. Share their posts so those in your circle can see it and support, too. This Doesn’t cost you anything more than a click and it may encourage support from others in the community. If there’s a local business you frequent that you love, leave them a good review, which can lead to more potential customers and more business.

6. Keep them in mind for the future.

If you don’t need anything but are looking toward the future, take a look at some of your local small businesses’ online stores and make a note of where to shop when things calm down. Leave a helpful note to remind you, so when you’re ready to shop, that business will be the first to come to mind.

For young athletes, inadequate sleep leads to decreased performance

Posted on November 17, 2020 by Train for the Game LI in Sports Performance No Comments

Most young athletes don’t get enough sleep – and that may significantly affect their sports performance, according to a paper in the November issue of Current Sports Medicine Reports, official journal of the American College of Sports Medicine (ACSM).

“There’s growing evidence to suggest that youth athletes don’t get required amount of sleep, and that this negatively affects their performance,” comments Mark F. Riederer, MD, of C.S. Mott Children’s Hospital, University of Michigan, Ann Arbor, author of the new review. He believes that the trend toward more-intensive training might contribute to a lack of adequate sleep in in young athletes.

Rested and ready? Youth athletes need more sleep to do their best

Faced with competing demands including school, sports, and social life, young athletes tend to put off sleep in favor of other activities. Generally, the evidence suggests that they don’t meet recommended guidelines for sleep duration: 9 to 12 hours for children aged 6 to 12 years and 8 to 10 hours for adolescents aged 13 to 18 years. For example, one study found that more than 90 percent of teen gymnasts get less than 8 hours of sleep per night.

Most studies find that young athletes get less sleep than non-athletes; they may sleep longer on the weekends, trying to make up their “sleep debt.” The evidence suggests that young female athletes sleep less than their male counterparts. However, elite-level teen athletes of both sexes seem to get more sleep – possibly related to higher sleep need due to higher training loads.

Although studies vary, the evidence suggests that getting less-than-recommended sleep leads to decreased performance on the playing field. Some papers report that inadequate sleep has significant effects on reaction time, strength, speed, cognitive learning, and decision-making.

“[S]tudies consistently demonstrate that lack of recommended sleep results in poor sense of well-being, increased perceived training load, and poor placement in competitions,” Dr. Riederer writes. Sleep deficits may also place young athletes at risk for injury and illness.

Other recent findings include:

  • Studies of napping and other sleep interventions show inconsistent effects on athletic performance.
  • Young athletes with symptoms of insomnia may be at increased risk of burnout, along with a higher risk of dropping out of their sport due to injury.
  • Levels of the stress hormone cortisol are increased after competitive matches, leading to reduced sleep time and quality.
  • Poor sleep may be linked to obstructive sleep apnea among college football linemen.
  • Inadequate sleep might be a risk factor for bony stress injuries (such as stress fractures).
  • Although it has been suggested that using smartphones or other electronic devices before bed can lead to impairments of sleep or athletic performance, one recent study found no such effects.

“The message for young athletes is, getting recommended sleep can improve your performance,” Dr. Riederer comments. He notes that an emphasis on increasing training workload to improve skill and performance may adversely affect young athletes in other ways.

“Trends like early-morning training schedules, two-a-day practices, and late night practices and competitions come at the expense of good sleep habits – as well as leaving kids less time to socialize and do homework,” Dr. Riederer adds. “We need to ensure our youth athletes are getting adequate amounts of sleep, and there is evidence to support this claim.”

There a connection between gratitude and well-being

Posted on November 8, 2020 by Train for the Game LI in Motivation, Performance No Comments

Can something as simple as gratitude improve your health?

Numerous studies have shown that adding a gratitude activity to your daily routine for a mere 15 minutes a day can rewire your brain to positively impact your well-being. Simply put, gratitude is the practice of being thankful. Grateful people look for the good in people, the workplace and their surroundings. They express appreciation for what they discover.

If you focus on the things you value in life and convey your gratefulness for them, your body, mind and soul will thank you.

Taking several grateful moments each day can help you overcome obstacles, maintain a positive outlook, and be a happier person.

Before discounting the impact of gratitude, read the results of studies and see how you can easily add gratefulness to your daily routine.

A study of 186 patients found that writing three things they are thankful for in a daily journal resulted in better sleep, less depression and greater self-confidence in their ability to care for themselves, according to results published in the U.S. National Library of Medicine. They also experienced less fatigue and less systemic inflammation – a condition that leads to serious illnesses.

Researchers found a direct correlation between gratitude and sleep quality and duration when they studied 400 men and women, according to a study in the National Library of Medicine. Also, they found those who focused on grateful thoughts experienced less sleep latency and daytime dysfunction. Why? Listing things you are thankful for at bedtime results in less negative and more positive thinking. It’s hard to focus on the negative and positive simultaneously.

Another study asked participants to keep an online gratitude journal for two weeks. The outcome? Reduced stomachaches, fewer headaches, clearer skin and decreased congestion.

Gratitude increases the dopamine in our brain, triggering a “feels good, give me more” reaction. The more often you turn toward grateful thoughts, the easier it becomes, and the benefits of gratitude occur more frequently.

A grateful outlook may improve heart health. Several studies show that journaling three grateful thoughts each evening can lower blood pressure and improve heart rate. Additional studies indicate that gratitude impacts the health of those with asymptomatic heart failure and those recovering from a heart attack.

Cultivating a grateful lifestyle improves resilience, psychologically and physiologically. Gratitude helps you bounce back from stressful experiences more quickly. It improves coping skills when life takes a downward turn. Instead of absorbing ourselves with worry and fear, we draw on our gratitude reservoirs to pull us up. Several studies reveal that cultivating feelings of appreciation reduces stress. One study found a 23% reduction in the stress hormone cortisol.

Are you considering adding more gratitude to your day? Here are more grateful moment ideas:

• Send a Facebook or Instagram message, a Tweet or a text to someone expressing your appreciation.

• Write a complimentary message to a new LinkedIn friend about their post.

• Call someone and talk about the things you both enjoy.

• Take a walk and note the wonders of nature, the crisp fall air and the sounds around you.

• Send someone a handwritten card or letter expressing your appreciation.

• Play with a pet, your own or a friend’s.

Expressing gratitude cultivates feelings and positive actions that take you beyond your situations. By adding gratitude to your daily life, you can adjust your outlook on life, improve your health and live a longer, happier life.

However, gratitude is not a one-and-done activity. It takes practice. Think of it as a muscle in your body. Strong muscles develop over time. What happens if you stop using a muscle? It weakens and deteriorates. The same thing happens with gratitude.

What do you have to lose?

Why not commit to including a grateful moment every day from now until New Year’s Eve. Your holidays will be happier – and it’s highly likely that your health will improve.

Take Some Extra Precautions at Your Thanksgiving Table This Year

Posted on November 8, 2020 by Train for the Game LI in Coronavirus No Comments

It’s been a year of sacrifice, social distancing and skyrocketing stress. Can we at least enjoy Thanksgiving?

In terms of risk, the timing of the Thanksgiving holiday couldn’t be worse. The coronavirus is raging across the country, setting new daily infection records. More than 235,000 Americans have died of Covid-19, and small gatherings are believed to be fueling much of the spread. While public health officials caution against family and friends gathering in homes for the traditional Thanksgiving meal, they know many people plan to spend the holiday together anyway.

The solution? A scaled-back Thanksgiving — with open windows, fewer people and a big serving of precautions.

“You don’t want to be the Grinch that stole Thanksgiving,” said Dr. Anthony S. Fauci, the nation’s top infectious disease expert. “But this may not be the time to have a big family gathering. That doesn’t mean no one should gather for Thanksgiving. It’s not going to be one size fits all. You’ve got to be careful. It depends on the vulnerability of the people you’re with and your need to protect them.”

Many of us feel safer gathering in our homes, rather than at a restaurant or public space, but experts say we underestimate the risk when it comes to private get-togethers. Homes are now a main source of coronavirus transmission, accounting for up to 70 percent of cases in some areas. A recent study by the Centers for Disease Control and Prevention of 101 households in Tennessee and Wisconsin found that people who carried the virus, most of whom had no symptoms, infected more than half of the other people in their homes.

Health officials say they believe small home gatherings are fueling the spread of Covid-19 in part because most homes, by design, are poorly ventilated. Most office buildings, hospitals and restaurants have mechanical ventilation systems that pull outside air inside, push stale air outside and recirculate indoor air through filters. But homes typically don’t have those kinds of ventilation systems, and indoor air changes far more slowly as it leaks through small cracks or gaps around windows and doors. Many homes, in fact, are sealed up tight to make them more energy efficient.

While that may save on heating bills, it means that invisible viral particles from an infected guest or family member can build up quickly in your home or around the table as that person breathes, talks or laughs. Large droplets fall to surfaces or the ground, while smaller particles, called aerosols, can linger in the air, putting everyone in the house at risk.

The World Health Organization recently said that to reduce viral spread, buildings should have ventilation that changes the total volume of air in a room at least six times an hour. Although there’s wide variation in how different spaces are ventilated, some hospitals, planes and new buildings may change the air as much as 12 times an hour. Some schools and restaurants may have air exchange rates of three to five times an hour.

By comparison, the air in a typical home changes only about every one to two hours, said Shelly Miller, professor of mechanical engineering and a ventilation expert at the University of Colorado, Boulder.

“I’ve been concerned that people are not completely understanding how ventilation in the home is different than ventilation in commercial spaces or schools or hospitals,” said Dr. Miller. “I want people to understand that their homes are generally not ventilated. If you have friends over for dinner and someone is infectious, aerosols can build up.”

Depending on the home, weather conditions and other variables, research shows that opening multiple windows — the wider, the better, and in every room if possible — can increase the air exchange rate to as much as three times an hour. If it’s cold outside, turn up the heat or use space heaters as needed.

Dr. Miller also suggests turning on exhaust fans, which are typically found in bathrooms and over the stove. While those precautions won’t eliminate risk, even a few exhaust fans, combined with opened windows, can help.

“Exhaust fans were put in homes specifically to take out contaminants that are a problem,” said Dr. Miller. “You are creating a negative pressure inside the space, sucking air out at a higher rate.” (Don’t use a regular fan, she warns, which just moves air around the room and can increase risk to the group if someone nearby is infected.)

A portable air cleaner can also reduce risk, but buy an appliance large enough for the room size, or obtain multiple air cleaners for a large space. Use this online search tool from the Association of Home Appliance Manufacturers and read more from Wirecutter, a New York Times company.

Look for a cleaner with a high “clean air delivery rate,” or CADR, said Linsey Marr, a professor of civil and environmental engineering at Virginia Tech and expert on aerosols. “It’s going to bring down the levels of virus that might be in the air,” said Dr. Marr.

The most difficult choice you have to make this Thanksgiving may be winnowing down your guest list. Experts advise keeping it small and limiting the number of households attending. (It’s best not to mix households at all.)

Dr. Fauci, who is 79, said his three adult daughters, who all live in different parts of the country, have decided to skip the family Thanksgiving to avoid putting him and his wife at risk. He said people often wrongly assume they are safe if they just invite family or trusted friends.

“Most people feel when they’re in the house with friends, they almost subconsciously let their guard down,” said Dr. Fauci, director of the National Institute of Allergy and Infectious Diseases. “They don’t realize they’ve come in from multiple cities, spent time in airports. They come to a house where Grandma and Grandpa are, or someone with an underlying condition, and they innocently and inadvertently bring infection into a home. It’s dangerous. You’ve got to be careful.”

If you do decide to invite outside guests, you should take as many precautions as possible. Here are additional suggestions to help make your Thanksgiving safer for everyone.

Assess the risk

To start, answer a series of questions to determine the potential risks of your gathering. Do you have a vulnerable person at your family table? Are virus cases on the rise in your area? Are guests traveling from hot spots? If the answer to any of those questions is yes, you should reconsider bringing those guests into your home.

Ask your guests to take early precautions

Once you’ve decided to invite additional guests, ask them to be vigilant in reducing their contacts and potential exposures for at least a week, and preferably two weeks, before Thanksgiving. If testing is available in your area, consider asking all guests to be tested a few days before the holiday, timing it so they get the results before coming to your home.

“Everyone can try to reduce the number of contacts for at least the week before the event, and do the same after as well,” said Julia Marcus, an infectious disease epidemiologist and associate professor in the department of population medicine at Harvard Medical School. “Just trying, to the best of your ability, to be more conscious of the contacts you have before and after you gather can be a risk reduction strategy.”

Move the dinner outside

If the weather permits, try hosting all or part of your holiday celebration outdoors. Look into space heaters and fire pits to warm a porch or patio. Or consider a partially open space, like a screened-in porch or a garage with the door open to reduce risk.

Reduce the time you spend together

If an infected person joins your dinner, your risk of catching the virus increases the longer you spend time together. Keep your holiday celebration as short as possible.

Wear masks during downtime

All guests should wear a mask when not eating. Screaming and cheering increases the amount of viral particles that a person emits, so skip the big game or at least wear a mask while you’re watching it.

Don’t share serving utensils and other items

Guests should have separate serving spoons and avoid sharing and passing serving dishes or utensils. Be mindful about touching water pitchers, wine bottles and drinking glasses handled by others. Wash hands frequently. Place disposable paper towels in the bathroom so your guests aren’t sharing the same hand towel. Space your guests so they aren’t crowded around a table.

While all this might sound like overkill, remember that the virus is highly transmissible, said Dr. Asaf Bitton, executive director of Ariadne Labs at Brigham and Women’s Hospital and the Harvard T.H. Chan School of Public Health. Dr. Bitton said he knows his patients are suffering from pandemic fatigue, but he advises against socializing with non-household members for the holiday.

“They say, ‘Thanksgiving is really important to us. If we just have a small gathering inside, would that be OK?’” Dr. Bitton said. “I can’t recommend that. I think people have a lot of wishful thinking. I am totally sympathetic to it. This whole situation stinks.”

How to Feed a Teen Athlete

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

Fueling an adolescent athlete can feel like a tall task.

Here are the basics:

There is no “special diet plan” to achieve optimal athletic performance. Eat three high-quality meals plus two or three snacks daily for better performance, increased strength, fewer injuries and more wins. Don’t skip meals.

The greater duration, intensity and training volume of a sport, the greater requirement of carbohydrates and calories to sufficiently support energy levels. This pertains to sports like ice hockey, field hockey, basketball, swimming, lacrosse, soccer and long-distance running.

Teen athletes must make a conscious effort to consume snacks containing protein and carbohydrates between meals. For example, fruit with string cheese. For snack ideas to fuel your teen athlete, check out this article from the Academy of Nutrition and Dietetics.

Water is vital to peak performance. A rule of thumb encourage 1 ounce of water per pound of body weight per day. Invest in a good water bottle for your teen athlete to keep on hand.

Breakfast is non-negotiable. Teens need adequate nutrition to support proper growth and development. Research has indicated nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day. Great grab-and-go breakfasts include hard boiled-egg and fruit, string cheese and banana, yogurt parfait and whole-grain granola, and berries and oatmeal.

A bedtime snack containing 15-20 grams of protein and approximately 30 grams of carbohydrates will support restful sleep and help build lean muscle tissue during the night. This is especially true during periods of intense training. Cottage cheese, milk and yogurt are rich in slow-digesting protein. Pair an 8 oz. serving of cottage cheese with sliced bananas for a high-protein, high-magnesium bedtime snack. Magnesium helps relax muscles and lowers brain temperature to regulate hormones.

Caffeine has no place in an adolescent’s diet. A 2018 report found that over 40% of American teens surveyed had consumed an energy drink within the past three months. Several emergency visits have occurred due to energy drink consumption among teens between the ages of 12-17. The American Academy of Pediatrics has concluded energy drinks are “not appropriate for children and adolescents, and should never be consumed.” Caffeine can negatively impact sleep, anxiety and appetite.

Calcium is critical for proper bone growth, development and overall health. Research has found American girls do not get adequate calcium in their diet after age 11. This deficiency increases risk of injuries like stress fractures.

Calcium can only reach its full bone-growth potential in the presence of adequate vitamin D. Vitamin D helps absorb calcium.

Recommendations for calcium and vitamin D vary. A great way to attain adequate calcium and vitamin D is to consume dairy products such as cheese, yogurt, milk and fortified beverages. A yogurt parfait with mixed berries can be a great pre-exercise snack.

A teen athlete must eat many colorful fruits and vegetables. Fruits and veggies contain quality nutrients needed for optimal growth and development. The more you eat, the better your gut health and immune function likely will be.

Meat, fish, nuts, seeds and whole grains should be staple foods to help your teen recover from tough practices and workouts. These foods tend to be high in zinc, which supports growth and aids in wound-healing, plus healthy fats.

Your adolescent should be consistently consuming balanced meals with snacks in between before you consider supplements. Supplements are meant to satisfy small gaps in nutrition, not make up for a bad diet. Good nutritional habits must be established first.

Nutrition is a secret weapon! It can make a good athlete great or a great athlete good, the choice is up to you!

20 Dairy-Free Sources of Calcium

Posted on September 29, 2020 by Train for the Game LI in Sports Performance No Comments

You’re probably already familiar with the main calcium contenders: milk, yogurt, and cheese. But dairy shouldn’t be the only dietary pit stop to fill up on this nutrient (whether you’re lactose intolerant or just cutting out dairy for a while).

Leafy greens, seafood, legumes, and (surprise!) even some fruits also contain calcium, and many foods and drinks are fortified with it. But before we dive into those, let’s get back to basics.

What does calcium do?

It’s no secret that calcium is vital for strong bones and teeth, but that’s just the beginning. This mineral also helps your body maintain healthy blood vessels and regulate blood pressure. Plus, it might play a role in preventing colon cancer.

Adults should consume about 1,000 milligrams of calcium per day (which translates to about one glass of skim milk, one thick slice of cheddar cheese, and 1 cup of plain yogurt).

Still, many Americans don’t meet the mark. According to the USDA, 42 percent of us aren’t taking in the Estimated Average Requirements for daily calcium.

That’s where this list of calcium-rich foods comes in!

Calcium deficiency

Although it’s possible — even likely — that you may not be getting enough calcium, you might not know it at first. A calcium deficiency often has no obvious symptoms.

When symptoms do show up, they might include numbness and tingling in your fingers, muscle cramps, fatigue, poor appetite, or abnormal heart rhythm.

Eventually, people with calcium deficiency may experience a bunch of neurological, muscle, and skin changes, such as confusion, memory loss, anxiety, seizures, and psoriasis.

Trusted Source

And a lifetime of consuming too little calcium can lead to osteoporosis.

Here’s the lowdown on foods and beverages rich in calcium (no cows required), along with recipes to incorporate them into a variety of everyday meals.

Natural sources of calcium

Since Americans often don’t get enough nutrients from foods alone, they may rely on supplements to fill in any gaps. But most health experts agree it’s best to get nutrients from food first.

Sail down the grocery aisle and stock up on these items, au naturel!

1. White beans

Calcium per 1 cup: 162 milligrams (16% DV)

Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies or skip the chickpeas and make your own hummus with white beans.

2. Canned salmon

Calcium per 3 ounces with bones: 212 milligrams  (21% DV)

To avoid putting a dent in your wallet, canned salmon is a great way to go. Here’s the catch: The bones in canned salmon hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits!

But don’t get turned off just yet — the canning process softens the bones, so they easily break apart and mix seamlessly with the fish.

3. Sardines

Calcium per 3.75-ounce can: 351 milligrams (35% DV)

There’s nothing fishy about sardines — they’re one of the healthiest fish around. Along with calcium, they provide a hefty dose of omega-3s and vitamin D. Try adding them to a Greek salad or eating ’em straight out of the can.

4. Dried figs

Calcium per 1/2 cup: 120 milligrams (12% DV)

For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch.

Trusted Source

Eat some as a midday snack or turn these delicious dried fruits into a creamy jam.

5. Bok choy

Calcium per 1 cup: 74 milligrams (7% DV)

This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.

6. Blackstrap molasses

Calcium per 1 tablespoon: 100 milligrams (10% DV)

When your sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes.

7. Kale

Calcium per 1 cup: 53 milligrams  (5% DV)

This nutrient-packed green is filled with calcium and antioxidants. Shred it into thin strips for a perfect base for any salad.

8. Almonds

Calcium per 1 ounce (about 20 nuts): 60 milligrams (6% DV)

You’re “nutty” if you don’t grab a handful of almonds every now and then. They’re the most nutritionally dense nut, packing an amazing amount of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron.

Sprinkle some on a salad, make your own almond butter. Just watch out for portion size, which is about 20 nuts.

9. Oranges

Calcium per medium orange: 52 milligrams (5% DV)

Full of vitamin C and calcium, this fruit makes an ideal midmorning snack. Or use its citrus flavor to brighten up any dish, from veggie sides to chicken dinners.

10. Turnip greens

Calcium per 1 cup:  80 milligrams (8% DV)

This leafy green comes from turnip bulbs and is filled with calcium, vitamin A, and folate. Fun fact: The combo of nutrients in leafy greens may even slow cognitive decline if they’re eaten every day.

Trusted Source

Not too familiar with turnip greens? Try sautéing them as a side dish.

11. Sesame seeds

Calcium per 1 tablespoon: 88 milligrams (9% DV)

These unassuming seeds are more than just a hamburger bun decoration. Since they’re high in magnesium, sesame seeds may help lower blood pressure, improve symptoms of insomnia, and boost mood. Plus, their antioxidant content has been shown to reduce inflammation in people with osteoarthritis.

Use their nutty crunch in a salad or add them to a sautéed spinach dish..

12. Chia seeds

Calcium per 1 ounce: 179 milligrams  (18% DV)

Chia has uber-high omega-3 content of these crunchy little seeds. Rack up their bone-strengthening goodness by popping them into a pudding.

13. Seaweed

Calcium per 1 cup: 73 milligrams  (7% DV)

Fish aren’t the only, well, fish in the sea. Seaweed not only contains plenty of calcium, magnesium, iron and copper but is also a serious source of iodine, which helps with proper thyroid function. Seaweed is super versatile as a wrap or in soups, salads, and noodle dishes.

14. Amaranth

Calcium per 1 cup, cooked: 116 milligrams (12% DV)

Is it a seed? Is it a grain? Or something in between? Technically, amaranth is a pseudocereal in the same family as quinoa. Botanical classifications aside, this powerhouse comes with tons of fiber and, yes, calcium.

Fortified sources of calcium

Fortification is a popular way to add nutrients to foods that wouldn’t normally contain them. Sometimes, especially if you’re not eating dairy, it’s fine to reach for items with added calcium.

Just know that the bioavailability of calcium (how well your body absorbs it) may vary, depending on how it interacts with other ingredients in a food — and many calcium-fortified foods haven’t been tested to determine these bioavailability levels.

15. Instant oatmeal

Calcium per 1 packet: 98 milligrams (10% DV)

Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast all the same benefits as old-fashioned rolled oats, it’s a quick breakfast option that’s full of fiber and calcium.

Just choose the kinds without added sugar.

16. Orange juice

Calcium per 1 cup: 349 milligrams (35% DV)

In moderation, fruit juice is a perfect pairing for morning eggs. Enjoy a tall glass for calcium, vitamin C, and that immune system-boosting power.

17. Soy milk

Calcium per 1 cup: 300 milligrams (30% DV)

Cow’s milk not your cup of tea? Soy milk is a great option for people who are lactose intolerant, and many brands contain as much protein as dairy milk. .

Pour it into a morning bowl of cereal or add it to coffee with some cinnamon.

18. Almond milk

Calcium per 1 cup: 481 milligrams  (48% DV)

While you’re jumping on the alt-milk bandwagon, put almond milk on the menu too. One cup of this fortified beverage supplies almost half your daily calcium needs.

19. Firm tofu

Calcium per 1/2 cup: 861 milligrams (86% DV)

So… what exactly is tofu, again? This hearty vegetarian meat substitute is made of dried soybeans that have been ground up and boiled. It’s a great way to add lots of protein, a little fat, and (of course) calcium to any meal.

What’s on the dinner table tonight? Try this crispy baked tofu crispy baked tofu or tofu scramble.

20. Cheerios

Calcium per 1 cup: 112 milligrams (11% DV)

Remember your favorite little childhood Os? Cheerios pack a significant amount of calcium into your cereal bowl. Enjoy with skim or soy milk and sliced strawberries or in a homemade trail mix for extra crunch.

Bottom line

When it comes to must-have nutrients, calcium is at the top of the list. (That’s why you’ll always see it listed on nutrition facts labels!)

Good old-fashioned milk and cheese are excellent sources, but if dairy’s off the menu, it’s not impossible to meet your daily calcium quota with nuts, veggies, beans, and more.

Meanwhile, as you stock up on calcium-rich foods, don’t forget the vitamin D, which helps your body absorb calcium. Pair high-vitamin D choices like salmon, tuna, eggs, and mushrooms with any of the foods listed here.

Will pandemic hamper Halloween fun? We asked COVID-19 experts, ‘Would you do this, doc?’

Posted on September 29, 2020 by Train for the Game LI in Sports Performance No Comments

Article written by Terry DeMio, Cincinnati Enquirer

The exalted season of haunting is upon us, and soon, children will pull on costumes and trek through neighborhoods trick-or-treating after dark as candlelit jack-o-lanterns scare away demons (or so the legend goes).

But, boo! COVID-19 is prowling streets and hovels this year, threatening a chilling effect on the frightful fun.

We, at The Enquirer, know that Halloween is revered by children and adults alike, so we sought out some COVID-19 and infectious disease wizards on the subject and asked them, “Would you do this, doc?”

Here’s who responded:

  • Dr. Jennifer Forrester, associate professor of infectious diseases at the University of Cincinnati College of Medicine and associate chief medical officer at UC Health.
  • Dr. Brent Kinder, Mercy Health-Clermont critical care physician.
  • Dr. Joseph Bailey, pediatric medical director for TriHealth Physician Partners.
  • Dr. Robert Frenck, professor of pediatrics for the division of infectious diseases at Cincinnati Children’s Hospital Medical Center.

Here’s what we asked – and what they said:

Question: Would you hand out candy to trick-or-treaters?

Forrester: “I go back and forth on this, but if we do, we’ll be trying some socially distanced options. I’d prefer to leave the candy out at the end of the driveway while we sit on our porch. That way we can still watch the ghouls and goblins go by!”

Kinder: “I think it is OK to hand out candy. I’d probably just drop it in the kids’ buckets or bags and avoid any close contact. Another option would be to leave a bowl out with a request to ‘take just one,’ but it may not survive the first hour.”

Bailey: “Yes I would, ensuring that I am wearing a mask while doing so.”

Frenck: “Yes. But, I would hand it out to them, not have them stick their hand in the basket, bucket, etc. I would not worry about putting on gloves. That only protects you or the child for the first couple minutes. After that, you have touched so many things that the gloves are of no value.”

Q: If your child is trick-or-treating, what rules would you set for her on her way out the door?

Forrester: “My kids will need to stick together (as usual) and will not be meeting up with others. I’ll ask them to keep their distance and wait their turn, 6 feet apart from others. I’d also suggest they wait until getting home to eat anything, so that they can wash their hands and clean the candy first.”

Kinder: “Reinforce the idea not to go indoors and avoid any touching of hands. No eating candy until they return home and candy wrappers are wiped down and hands thoroughly washed. No congregating with groups of kids, and try to maintain six feet of distance from others.”

Bailey: “If I had a younger child, I would allow them to trick-or-treat, and the rules would be: to not take breaks in houses along the way, regardless if they are friends or not. Keep trick-or-treating groups to a minimum. Six or less.”

Frenck: “Ask that the person put the candy in your bag. Ask that kids stay as separated as they are at school (assuming they are going to ‘real’ school instead of online). Ask that they wait to eat the candy until they get home.”

Q: Would you have your child wear a mask over or under her Halloween mask?

Forrester: “Yes. The horrifying, ill-fitting, odd-shaped masks haven’t been tested by an appropriate mad scientist.  So, the child still needs a cloth face mask and it should be underneath the costume mask. I want to protect the kid, not the costume.”

Kinder: “Yes, unless they happen to be wearing a surgical mask as part of their costume. I expect to see a number of Dr. Fauci costumes this year.”

Bailey: “The mask should be worn underneath the Halloween mask covering the face.”

Frenck: “They need to wear something that covers their nose and mouth. If their Halloween mask does that, I don’t think they need to double mask. Maybe everyone will go as a surgeon this year and the mask will be part of the costume!”

Q: Would you let your child trick-or-treat with friends?

Forrester: “No. Kids will not reliably stay six feet apart.”

Kinder: “Probably one carefully vetted friend would be OK, but I would avoid large groups.”

Bailey: “Yes, as long as it is a small group as stated above (six or fewer).”

Frenck: “Yes. I would ask that they remember social distancing, although I am sure that will be difficult for kids when they are out having fun.”

Q: Would you wash wrapped candy collected by your child?

Forrester: “Yes.”

Kinder: “I would probably wipe down (candy) with disinfectant wipes, even though available evidence does not suggest much transmission from inanimate objects.”

Bailey: “No, I would not be concerned about washing the Halloween candy.”

Frenck: “No. Remember, the virus does not live long on surfaces. If you wanted to be really safe, you could ask your kids to give you the candy and you put it away until the next day. By then, even if there were virus on the wrapper, it should be very weakened or dead. This is not an excuse for you to eat all your kids’ candy!”

Q: Would you let your child go to a Halloween party?

Forrester: “No, no other parties than with mummy and daddy!”

Kinder: “No. I suppose small outdoor gatherings with masked partygoers may be OK for some, but I don’t think it is worth the risk.”

Bailey: “I would not allow attending a large Halloween party. However, if they decided to have a small gathering outside around a campfire, for example, with a mask on, this would be acceptable.”

Frenck: “To me, this is, ‘Would you let your kids be in a group?’ Halloween just happens to be the occasion. People should maintain social distancing, have on a mask, not come if they are sick and limit to the allowed number (10). This is going to make for a less than normal party, but I think the kids still can have fun.”

Q. For the no-parties docs: What alternatives would you provide your child for Halloween? 

Forrester: “We usually hold a spooktacular costume party. This is obviously, and unfortunately, on hold this year. But we will have our own family eerie evening – just a little different.

We will still be carving pumpkins and making apple cider. We will also be doing some new things, like a Halloween scavenger hunt and making some cauldron slime (and some other crafty things). Plus, we will have to up the ante on our spirited meal, something a little more fancy than BBQ bat wings and zombie meatloaf.”

Kinder: “I think dressing up in costumes at home, watching Halloween-themed movies with family (and) backyard s’mores are good options for this year.”

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