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Quarantine 15? What You Can Do About Weight Gain During the Ongoing Pandemic

Posted on July 14, 2020 by Train for the Game LI in Motivation, Nutrition, Performance No Comments

It’s easy to see how you might gain weight during the pandemic, especially if you are spending most of your time at home. Comfort food recipes have been trending on Google. You find yourself thinking that a cookie sounds good—or a beer. So as sheltering-at-home restrictions ease up, people are becoming concerned about “COVID curves” and the “Quarantine 15” (referring to new pounds gained).

Nobody has yet done an assessment of how COVID-19 has impacted the nation’s weight—in fact, there are reports that some people are losing weight. But John Morton, MD, MPH, MHA, medical director of bariatric surgery at Yale New Haven Health System, says he has seen patients in telehealth appointments who have gained five, 10, and even 30 pounds.

“Anecdotally, we are definitely seeing weight gain,” Dr. Morton says. “You can put on 30 pounds really quickly—you can do it in three months.”

In fact, COVID-19 has created a perfect storm for people who struggle with weight. “Life has been disrupted in a major way,” says Artur Viana, MD, clinical director of the Yale Metabolic Health & Weight Loss Program. Gym and park closures have upended exercise routines, and the stress has escalated for parents who suddenly had to work at home while teaching their children. People have had to postpone medical checkups and physicals, where getting updates like blood pressure and cholesterol numbers can be motivation to think about weight, he says.

How has the pandemic led to weight gain?

All this stress can affect weight. “We know that obesity’s causes are multifactorial and that stress is involved,” says Dr. Viana. “Not only are there organic body changes, but we turn to food as a way to cope with stress.” There are also metabolic changes associated with the “fight-or-flight syndrome,” says Dr. Morton. “When you’re stressed, your body will sense it, and it will not give up any calories when it thinks it needs for energy for running away or combat,” he says.

Inflammation is a primary factor, Dr. Morton adds. “It’s hard to establish if it’s the chicken or the egg. Does inflammation lead to more weight or does more weight lead to more inflammation? The answer is, probably, both.”

Is obesity a risk factor for COVID-19?

One reason to keep your weight from getting too far out of control is that obesity is associated with serious complications in people with COVID-19, according to Dr. Morton. “We know obesity is a big risk factor—not just for COVID, but it also caused problems in people with H1N1 [a strain of swine flu that infected people around the world in 2009] and severe acute respiratory syndrome [SARS, a coronavirus that became an epidemic in 2002-2003],” he says. “We’ve known this for a long time. It’s being demonstrated right now even more because this virus has been so pervasive.”

According to the Centers for Disease Control and Prevention (CDC), severe obesity increases the risk of a dangerous breathing problem called acute respiratory distress syndrome (ARDS), which is a serious complication of COVID-19. Also, people with severe obesity are more likely to have other chronic diseases and health conditions that can increase the severity of COVID-19, if they become infected.

Dr. Morton is also concerned about how effective a COVID-19 vaccine will be for people with obesity, if and when one is proven to be safe and effective. “We’ve learned over the years that traditional flu vaccines do not work as well in people with obesity. This probably has a lot to do with the fact that the immune response is altered because of the weight and the inflammatory changes that occur,” he says. “I think as we develop a vaccine, we need to make sure that patients with obesity are over-represented in the trial, because they are at high risk, and we need to have a vaccine that is going to work for them.”

Is weight loss necessary and possible?

Losing five or 10 pounds during the pandemic is entirely possible, says Dr. Morton. He advises starting by stepping on the scale at least once a week. Having spoken to patients during telehealth visits in the past few months, he says, “I was surprised at how few patients have weighed themselves. Weighing yourself is both therapeutic and diagnostic.” The National Weight Loss Registry, which tracks people who have lost significant weight and maintained the loss, has shown that people who weigh themselves are more likely to keep their weight down, he says.

Once you know your weight, you can determine your body mass index (BMI), which is a height/weight ratio that will show where you fall in the weight spectrum. (There are many simple BMI calculators available online.) Your BMI is considered healthy if it falls between 18.5 and 25, and overweight if it is between 25 and 30—a good reason to adjust your diet and exercise routine. When BMI reaches 30, people begin to have an extremely difficult time losing weight without medical support and interventions, Dr. Morton says. The Yale Weight Loss Program offers options such as medication, endoscopic procedures, and surgery for people in need.

If you need to lose 10 or 15 pounds, it should be doable—even with the changes and restrictions of the pandemic, Dr. Morton says. The first step is to come up with a plan, he says. He recommends building new routines around what he calls the four pillars for weight loss: diet, exercise, sleep, and stress management. “You have to have routines. You can’t just be sailing along, hoping for the best. Start with the fundamentals,” he says. “That means getting up in the morning, taking a shower, getting breakfast, and having a plan for the day. Purpose gives direction, and it helps when it comes to weight.”

One or two pounds a week is a reasonable weight loss pace, Dr. Morton says. “If you want to cut back by 500 calories a day, that might mean you are exercising the equivalent of 200 calories and cutting out 300 calories in your diet.”

Strategies for shedding pounds

Dr. Morton and Dr. Viana provided several tips to support a weight management program:

Create a daily routine.
- Set a daily wake-up time and bed time.
- Plan your meals ahead, if you can.
- Dress up for work every morning—if you wear sweatpants or other loose-fitting clothes every day, it’s easier to ignore weight gain.
Renew your interest in food and cooking. If you are home more than usual, you might have time to learn more about cooking healthy foods. “When you are eating foods you like, you can learn to get a taste of fullness from taste as opposed to only the quantity of food,” Dr. Morton says.
- It might be helpful to cook a week’s worth of meals (or at least the protein parts of the meals) in one session.
- Be sure to include whole grains, fruits, vegetables, and lean meats.
Think about how you are eating.
- Control your portions. Try using a salad plate instead of a dinner plate. You can also drink a big glass of water before you eat, then wait about 15 minutes to see if you’re still hungry.
- Eat proteins first, because they will make you feel fuller. Too many carbohydrates can cause swings in blood sugar and leave you feeling like you have less control over your hunger.
- Shop carefully. If you think you’ll eat a whole package of cookies in one sitting, don’t buy them.
Schedule regular exercise. If social distancing keeps you from your usual gym session or exercise classes, try other forms of activity, such as hiking or an online workout class. Exercise is not the main factor for weight loss, but it plays a role in keeping weight off once you lose it, Dr. Viana says. Weight loss can also help with mood and joint pain, adds Dr. Morton.
Get a good night’s sleep. This means seven or more hours a night, depending on what your body requires. “There is a lot of evidence that people who don’t get enough sleep are more likely to be overweight or obese,” Drs. Morton and Viana say.
Decide how to manage stress. People of faith who get support from others in their religious community face a particular struggle right now, as congregating in large groups raises risk of infection. But you can set a regular time for prayer at home and take long walks. Meditation, yoga, and a mindfulness practice can help. Alcohol can seem like a way to calm stress, but it is not helpful for weight loss, Dr. Viana says. “When you have a glass of wine, count that as having a candy bar. It contains calories and the nutritional value is very low.” Alcohol can also disturb your sleep and make you dehydrated, which may prompt eating, says Dr. Morton.

Should you just relax?

Should you just go easy on yourself right now? It’s a question that comes up. “Everybody’s got a tipping point with their weight. A lot of people know this—when they get to a certain weight they start to have problems like reflux or joint pain,” says Dr. Morton. “I would say it’s fine as long as you are in a normal weight range, but if you are getting out of that range, I would do something about it.”

If you are still in a normal weight range, an extra 5 to 10 pounds may not make a significant impact on your health, says Dr. Viana. But if you are overweight or obese, losing 7 to 10% of your weight can have a positive impact on such conditions as heart disease, fatty liver disease, and joint pain, he says.

Whatever your weight goals may be, now is a good time to assess your lifestyle and focus on all the things that keep you healthy, Dr. Viana says. “You might have more time to reshape your priorities and decide what to do about food and exercise,” he says.

While you want to have a plan, you do have to make it sustainable and make allowances, says Dr. Morton. There is no reason to be rigid about it, Dr. Viana adds. “So, don’t have macaroni and cheese every day, but if you want to have it once in a while, I think it’s fine.”

Helpful tips for combatting stress and anxiety during pandemic

Posted on July 14, 2020 by Train for the Game LI in Sports Performance No Comments

As COVID-19 news relentlessly churns these days, it’s easy for families to be overwhelmed as stress and anxiety wreak havoc in households.

“Every time you’re searching for information you’re basically putting that IV drip of stress into your system,” says Dr. Jenny Yip, a leading parenting expert, author and speaker. “Then you overload your system and it impacts your immune system negatively. And the best thing we can do for ourselves right now is to make sure that our immune system is healthy.”

Dr. Yip urges parents to put extra care into their emotional well-being during these difficult days.

“Children can sense a lot of emotional experiences from adults,” Yip says. “So if you’re giving off a sense of anxiety and stress that’s probably when you will see them be a little bit more defensive and irritable because they’re sensing it from you. So adults have to do the same in terms of taking care of themselves.”

Yip is a Clinical Assistant Professor of Psychiatry at the USC Keck School of Medicine. In 2008, she founded the Renewed Freedom Center – Los Angeles to provide the most advanced treatment for those suffering from OCD and anxiety disorders; and in 2016 she established the Little Thinkers Center – Los Angeles to help children with academic challenges develop the necessary critical and creative thinking skills that build self-confidence and resiliency.

Use these tips from Yip to help you and your families minimize stress and anxiety while traversing these unprecedented times:

Navigating the news: “Watch the news earlier in the day,” says Yip, so it’s not what’s swirling in your mind as your head hits the pillow. “And as soon as you are done watching go and do something pleasant for yourself, whether it’s gardening, or reading a book or spending quality time with your children.”

Spotting signs: Temper tantrums, irritability, anger, frustration and combativeness are all signs that kids are feeling the crush of stress and anxiety. Also be on the lookout for those who have become more withdrawn and are showing less interest in activities they normally enjoy doing.

Focus on the facts: Children are going to have concerns, and it’s important that parents don’t brush those off with that overused ‘everything will be fine’ line. “I definitely would never respond to a child by saying everything will be fine,” Yip says. “Because you are invalidating the child’s experiences if you’re just saying everything will be fine because in the real world you actually don’t know. And kids sense that. So if all you’re doing is giving these kids false reassurance that’s not going to give them the comfort that they need. In fact, it’s more important for you to be able to give them factual information and be able to separate the fact from the emotional severity of it.”

Age-appropriate discussions: “You have to be able to speak at your child’s developmental level,” Yip says. “You have to be able to give kids factual information because if you’re not giving it to them, they’re going to hear it from somewhere else. And the last thing you want is for them to hear information that might not be the whole truth from their peers or off the Internet.”

Check-in conversations: Even though on the surface your child may appear as though they aren’t experiencing any difficulties, Yip advises to check in and have meaningful conversations with them. “I think too often parents are thinking ‘my child is fine, they haven’t expressed any concerns’ but that doesn’t mean they’re not concerned,” she says. “That might just mean that they aren’t comfortable talking about it with you. So it’s really important to check in and let them know that you are available to talk to and when you are offering information make sure it comes in the form that you are just educating your children rather than lecturing, because nobody wants to hear a lecture.”

Is your young athlete ready to return to youth sports?

Posted on July 14, 2020 by Train for the Game LI in Sports Performance No Comments

By Dr. Nick Molinaro and Celeste Romano

After several months of seclusion, the pandemic restrictions are lifting. Yet, while some of us are racing out the door to be the first to eat at a restaurant or hit the mall, others are self-implementing the previous stay at home orders. As I talk to other parents, I instantly see these varying degrees of concern. Some parents have expressed almost no concerns, while others maintain an almost doomsday scenario running in their heads.

And though most of us are proceeding with a healthy mix of concern and optimism, we must question how all this is affecting our kids. Do they feel victimized or empowered? Will they want to return to sports, or will they be nervous to do so? Are they questioning if they will be able to perform as they once had? How do parents give their kids the skills needed to weather this storm and grow from it?

Parents are the greatest factor in a child’s environment. And the child’s environment directly impacts their mental game, which in turn impacts their physical performance. So, how parents have reacted to the pandemic does affect how their kids have reacted to it.

Recently some states are allowing camps and some youth sports activities to start back up. What I tell parents is to be mindful of how their kids are responding to all these changes. Like adults, some kids may be reluctant to return to the norm. Other children may run back to their activities without an ounce of hesitation. Yet, the child returning to sports who is hesitant or fearful will increase their potential for a physical injury. Playing a sport or any activity where anxiety is present may create the potential for harm.

Parents must understand that no matter the source of the fear – Covid-19, their ability to perform as they once had, or the struggles they had prior to the pandemic still being there – the way parents and athletes address these fears are the same. Therefore, I encourage parents to practice the following:

Be alert. Watch for the child who is questioning and hesitant about returning to sports.

Be an active listener. Listen both to the words being used, what is not being said, and what the child’s body language is saying.

Be empathetic. Place yourselves in the child’s position and try to see the current situation through the child’s eyes.

Practice a growth mindset. Use growth minded words to communicate with the child; see challenges as opportunities. Make this time a teachable moment. Show kids how to adapt and find the growth opportunity in difficult, challenging times.

Answer questions while providing assurance. Let your child or a child you may coach know that you would never place them in a situation that would cause them harm. Allow the parent-child trust to calm any unsettled nerves. The more anxious the parent, the more potential for an anxious child.

Set Goals. Guide them in setting appropriate and measurable goals for their return.

Practice basic skills. Have them practice the basic skills of their sport. Communicate to the child that no one ever masters the basics, even professional athletes.

Practice imagery. This may be the last point but arguably the most important. Imagery is a powerful mental tool when dealing with anxiety or fear that may occur during play. It doesn’t matter what causes the fear or anxiety, what matters is how one reacts to it. I always teach players I work with proven imagery techniques–replacing fear or anxiety with a positive image to calm the mind and create focus. Follow these steps:

Ask your child to think of a positive image. Then tell them to put that image aside, in their pocket for when they need it.
Then have your child picture themselves in the situation they fear happening or a situation that posed a struggle for them in the past. Basically, visualizing themselves in their fear.
Then have them instantly replace the fear-provoking image with the positive image they identified in step a.
Practice this several times a day to imbed this as a skill. When they return to their sport and they are in a situation like they imagined, they will need to immediately replace any fear or anxiety with that image. The positive image will allow their nerves to calm and their mind to focus on executing the skill, not the fear they had.

In the end, going forward and resuming sports is as individual as the decision to play at all. Don’t compare your child’s reaction or fear to other players. As a parent, knowing your child and using the tips above will give you and your child the best environment to promote a healthy mental and physical game from this point on.

Remember, your child’s physical game depends on a healthy mental game. The mental game is a direct reflection of the child’s environment where you, the parent, play the lead role.

repost from: https://www.nays.org/sklive/for-parents/returning-to-youth-sports-is-your-young-athlete-ready/

4th of July Activities to Keep the Family Entertained All Day

Posted on June 30, 2020 by Train for the Game LI in Sports Performance No Comments

Like almost everything in 2020, the 4th of July is likely to look a little different in this age of social distancing. But that doesn’t mean you shouldn’t break out your best 4th of July party ideas. Even if this year’s 4th get-together is just limited to immediate family, you can still create a photo-op worthy day—complete with Instagram-friendly 4th of July captions….grilling assorted meats, making s’mores, waving sparklers, and camping out in the backyard.

But what about if you have major traditions—like visits to community pools or park-side fireworks? We know. It’s tough when everything is so uncertain. The long and short of it is we don’t know what will happen in July, so why not amend your plans and focus more on family this year? In lieu of a parade, go on a family bike ride (with bikes decked out in 4th of July party decorations). Instead of heading to the ballpark, consider putting together a baseball game in the front yard, or skip the theater and set up a backyard movie night to watch The Sandlot. You can also give everyone in the family a dish to make and a summer party idea to execute. This holiday will still be one for the books thanks to any one of these family-friendly 4th of July ideas.

1. Throw a Family-friendly Fourth U-Pick Party

After visiting a berry picking farm, head home and turn the fruits of your labor into some fruity desserts. When the baking is done, head outside to enjoy the sweet treats—like blueberry whoopie pies— under blue skies.

Get the recipe.

2. Go Camping in Your Backyard

Can’t make it to a real campsite this year? Try a little backyard tent camping instead. Once your cookout’s died down, watch fireworks from the comfort of sleeping bags and cap off the night with some (not super scary) ghost stories before sleeping under the stars.

3. Watch a Patriotic Movie Outside

Weather permitting, set up a movie screen and cozy seating on your lawn, then sit back and relax with some of the best patriotic movies like Yankee Doodle Dandy or Miracle. Of course, if it rains, you can easily move the festivities, popcorn and all, into the family room.

4. Plan a Soda Float Social

This is perfect for fending off the July heat and keeping your crew refreshed. Channel the 4th of July from decades past with glass soda bottles and a vintage-inspired bar cart.

5. Take a Family Bike Ride

No neighborhood 4th of July parade this year? No problem. You and your immediate family can have your very own private parade by decorating your bikes with flags, streamers, and ribbons, and setting off together for a few casual laps around the block. The ride will help everyone work up an appetite before the celebratory barbecue.

6. Play Patriotic Games

Spark some fun family competition with Independence Day-inspired games, like stars-and-stripes tic tac toe or tossing red, white, and blue water balloons. Should the weather not pan out, you can also keep kids entertained inside with a round of Go Fish—from a patriotic card deck, of course.

7. Dine Al Fresco

Sometimes the best 4th of July holidays are the ones celebrated with just your immediate family. This year, make use of your grill or outdoor kitchen and plan an intimate holiday meal while enjoying your most clever patio decorating ideas.

8. Create 4th of July Cocktails

Mix up some patriotic-themed cocktails and toast the good old U.S.A.

9. Make an Unforgettable Dinner

It’s America’s birthday, which calls for a special meal to celebrate. Whip up an incredible multi-course dinner for your family that both kids and adults will enjoy.

10. Throw a Family Pool Party

Gather the kids and cool down in the water on the hot summer day. If you don’t have a pool, get out the sprinkler.

11. Go for a Family Picnic

Grab your picnic basket and head for the backyard. This is the best time of year to enjoy a simple alfresco meal with your family. (Hey, maybe you can even convince your kids to leave their cell phones inside!)

12. Spark Up the Sparklers

While we don’t know how towns will be handling 4th of July fireworks this year, you can always stock up on sparklers and have your own patriotic light show.

13. Bake a Red, White, and Blue Treat

Show your patriotic spirit by whipping up some tasty stars and stripes-themed desserts. Bonus: Frosting is a fun way to get your kids in the kitchen.

14. Stage a Hot Dog Eating Contest

Nathan’s Famous Hot Dog Eating Contest is one of the most American traditions out there, but who know if it will happen this year. But you can your family can stage your own hot dog eating contest in your backyard!

15. Play a Little Baseball

With the state of the MLB in flux, it’s up to you and your family to have your own friendly game. Don your jerseys, break out the mitts, find a ball, and batter up! It’s time for your homage to America’s past-time.

16. Make DIY Decorations Together

Decorate your entire home (inside and out) with DIY red, white, and blue decorations. Get the whole family to pitch in and make their own statement pieces.

17. Eat Barbecue with Family

Gather the kids together and make a plan to create the ultimate backyard barbecue. Get decked out in red, white, and blue, and make patriotic dishes that you can enjoy all day long.

18. Enjoy S’mores Around a Campfire

Head for the backyard fire pit armed with all kinds of fixings you can use to enhance your ingenious s’mores recipes. Sit around the fire and enjoy the chocolatey goo!

Q&A: Penn State nutritionist shares insight on sticking to a Division I diet during a pandemic

Posted on June 30, 2020 by Train for the Game LI in Nutrition, Sports Performance No Comments

NUBYJAS WILBORN

Pittsburgh Post-Gazette

Life became strange on March 12 for Kayla Martin, as it did for the rest of the nation.

Martin, a former track athlete at Penn State and currently the assistant athletic director of performance nutrition science, received word that all athletic competitions would be postponed immediately. As the days went by, more events were canceled and eventually, college campuses closed around the nation, including Penn State.

In a world before COVID-19, Martin and her team would’ve spent a spring Saturday last month at Beaver Stadium, making sure the football players had pregame snacks, proper hydration and a hearty recovery meal after the Blue-White Game. Instead, virtual tailgates and video chats to connect the Penn State community, family, friends, players and coaches replaced the game.

“Our nutrition staff has been having their Zoom meetings, just like our coaching staff, and coming up with the best plan,” defensive coordinator Brent Pry said. “It’s certainly something that’s not being forgotten about.”

Athletes have to get creative with their workouts. They’re carrying book bags with sand. They’re lifting water bottles for resistance training. But as much as creativity matters in exercises, none of it happens without proper fuel.

“I’m checking in with the athletes,” Martin said. “I’m looking at their situations. Then I ask a set of questions. OK, are you in a good eating environment? And are you able to get your meals in, and how does that relate to what your body composition or bodyweight goals are?”

The Post-Gazette caught up with Martin to find out more about the task of remotely providing specific meal plans during a pandemic. Questions and answers have been edited for clarity.

Q: How do you assess an athlete’s dietary needs in this situation?

A: Nutrition is a part of a larger group called the Sports Performance Team. Our purpose is to support the needs of the student-athlete. We are service providers. We communicate daily to synchronize care to the player. Members include myself (dietitian), athletic trainer, strength coach, a sports psychologist, sports scientist and our operations specialist. We complement one another service and share similar messaging. So, when we have the opportunity to “meet” with the team or speak with coaches or individual athletes, we cover more ground because we are all on the same page. In these times we use Zoom, FaceTime, phone calls, emails and social media to reach the players. Having a variety of platforms helps us find a method that can reach everyone when you can’t just stop by the fuel station.

Q: How do you keep the kids on track with their diet without it becoming overwhelming?

A: Gentle reminders. During this time food needs to be a part of the conversation; food is fuel. Good food will provide nutrients that support our immune system. A strong immune system and baseline health are the most important right now. So we focus our efforts on wellness and making sure there aren’t any major changes (with bodyweight, etc). Our sports scientist sends the players a daily wellness survey that includes nutrition questions. We take what we learn from it, assess the trend and address it as an overhead during team meetings. If one-off conversations need to be had, we do so and make sure he has the resources to succeed. We want to make sure we are supporting the athlete and not causing additional stress.

Q: How much harder is it to get the protein requirements for a 300-pound offensive lineman vs. a 200-pound cornerback?

A: Well first, eating 6,000 calories is harder than eating 4,000 calories, which is generally the difference between a 300-pound vs. 200-pound player. With that being said, achieving optimal protein intakes are also harder. If I’m working with a 300-pound lineman, he requires an average of 270 grams of protein, but the 200-pound DB needs 180 grams, nearly 100 grams less. That 100 grams looks like three more eggs for breakfast, one more 4-ounce piece of chicken for lunch, an extra glass of milk post-workout and another 6-ounce steak for dinner. So that can be a lot to plan for and digest.

Q: What are some substitutes that a kid could use if they’re having a hard time getting their protein or other nutrients?

A: Keep it simple. Eating doesn’t have to be elaborate. Carbohydrates should be the staple of every meal. You can do a lot with a box of oatmeal, a bag of rice and box of pasta. Protein, however, is generally the most challenging to obtain, especially with some of the recent meat shortages. Aim to have one meat-containing meal a day and complement it with eggs, milk, yogurt, cheese, beans or packets of tuna to stack your protein. Add a little color and boost antioxidants with fruits or veggies; they can be frozen or canned if you don’t have access to fresh. And I always encourage meals to be topped off with some sort of enhancement that adds flavor, nutrients or calories. In this case, throw a jar of peanut butter or olive oil in the shopping cart to help boost calories. In this unique time, meal consistency trumps macronutrient “perfection.” Just do your best.

Exercise Can Boost Your Immune System

Posted on June 30, 2020 by Train for the Game LI in Sports Performance No Comments

You know exercise is good for your health, but you might be wondering—can exercise can help ward off respiratory illnesses? And should you continue exercising during a global pandemic, or should you give your immune system a rest?

As it turns out, continued physical activity can actually help boost your immune system—but just don’t overdo it.

A recent review published in the Journal of Sport and Health Science found that obesity and and inactivity can lower the function of the immune system, but engaging in a healthy lifestyle can help improve the immune system’s surveillance activity (when immune cells are in the bloodstream looking for infection) and may even reduce mortality rates from respiratory illnesses.

So, how can you make exercise work in your favor, and how much do you need? The review found that 30 to 60 minutes of near daily brisk walking (at least 3.5 miles per hour, or a 17-minute mile) can improve your body’s defense against germs.

“[Exercise] improves the surveillance activity of the immune system,” review author David Nieman, Dr. PH., health professor at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus told Runner’s World.

That’s because each time you exercise, the activity increases the exchange of important white blood cells between peripheral tissues—which help with the body’s immune response—and the circulation (blood and lymph vessels). This increases the activity of immune cells in the bloodstream looking for viruses, Nieman said.

Can Running More Compromise Your Immune System?

Though hard to say without much current data specific to COVID-19, when people adopt a healthier lifestyle, especially those who were previously sedentary, it may help improve their chances of recovery from upper respiratory tract infections, Nieman explained. The same is true of those, like runners, who are currently active.

On the flip side, overtraining can lower your immune system function.

“Overtraining that leads to chronic fatigue, performance decline and mood disturbances can decrease immune function, resulting in increased odds for respiratory infections,” Nieman said.

How to Tell If You’re Running Too Much

And while overtraining looks different for everyone, Nieman cautions against pushing too hard during exercise training without adequate rest and recovery, as this can lead to chronic fatigue, performance decline, and mood disturbances, which decrease immune function.

As for increasing your mileage during marathon training or adding in more tough workouts? You’ll want to be careful you don’t push too hard.

“I recommend keeping exercise training at normal levels until this pandemic gets under control,” Nieman said.

Bottom line: If are already an avid exerciser—keep it up, but remember everything is multifactorial, Nieman says. Physical activity is just one important factor that helps the immune system do its job better. Other factors include high flavonoid intake from berries and other fruits, low mental stress, regular sleep, and a nutrient-rich diet. And if you haven’t previously been active, making healthy changes in your diet and exercise routines will be beneficial to your health, just be sure to check in with a doctor.

HEALTHY SUMMER SUPERFOODS YOU CAN ADD TO YOUR DIET

Posted on June 24, 2020 by Train for the Game LI in Nutrition, Sports Performance No Comments

Summer is here, which means you should have already started to reel in your diet. The best way to lose weight while boosting your immunity and overall health are with summer superfoods.

Your diet is going to be more than half the battle when it comes to getting into good summer shape.How much you eat dictates if you’re going to gain or lose, but your nutrition also impacts your stress levels, hormones, sleep quality, and training performance. All of these factors play a role in how you look and feel. From a calorie standpoint, you may still lose weight when you drink a beer and eat a burger every night, but you’re not going to feel great after a while. And if you don’t feel good you won’t train as hard or be as motivated—you see how this cycle goes.

That’s why what you eat is as important as how much. Besides being lower in calories and fat, whole foods like vegetables and fruits, also contain natural vitamins and minerals that can give our body an edge. While there’s no official “superfood” group, foods that contain high concentrations of vitamins and minerals are considered to be super. When buying these foods, however, be sure to get the freshest variety available. Otherwise, you risk buying an overly processed version that is either stripped of its positive properties or lack any satisfying flavor that just doesn’t appease your appetite.

These summer superfoods will brighten up your plate and pack a punch of nutrition — delaying muscle fatigue, burning fat, and creating higher testosterone levels. Piling up your plate with the following foods will help you get that much closer to hitting your fitness goals. Below is a science-backed list of superfoods and their benefits so you can start picking smarter when it comes to your nutrition.

So next time your making a grocery list and heading out to your local grocery store, while also practicing good social distancing measures, remember to get these fresh and healthy summer superfoods.

Tart Cherries

When you’re going hard in the gym, inflammation is bound to happen post-workout. Tart cherries can expedite the recovery process due to their powerful antioxidant compounds. Intense workouts bring oxidative damage to the muscles, however antioxidants can counteract this. The Journal of The International Society of Sports Nutrition published a study where a group of runners ingested tart cherry juice twice daily for seven days prior to running. It was concluded that drinking the juice before an intense workout can decrease muscle soreness and inflammation.

Green Tomatoes

Next time you’re in the produce aisle, look for green tomatoes. And yes, they’re still edible when they’re not fully ripened. Green tomatoes contain higher levels of the compound, tomatidine—a by-product of when the stomach digests the tomatoes. The compound works by preventing muscle atrophy and playing a role in muscle protein synthesis.

Watermelon

Fun fact: watermelon is a fruit and a vegetable that can relieve muscle soreness. A Spanish study in the Journal of Agricultural and Food Chemistry discovered that the juice from watermelon could soothe your sore muscles post-workout. The reason: it contains the amino acid, l-citrulline. Citrulline has also been tied to acting as a vasodilator, which means more muscle pumps.

Blueberries

This muscle-enhancing summer food list wouldn’t be complete without blueberries. They’re an antioxidant powerhouse — decreasing muscle fatigue. Throw a cup of blueberries into your post-workout shake, and you’ll be set.

Cantaloupe

Since it has a low fructose content, cantaloupe is one of the few fruits that is a fast-digesting carb. After a night of rest where your body has reset its metabolic clock, pair this melon with your protein-packed breakfast to help refuel glycogen stores.

Summer Squash

Whether it’s zucchini or yellow squash, both fall into the summer squash family and are vitamin and mineral rich — specifically in magnesium. Magnesium plays a vital role in muscle contraction, supporting the function of actin and myosin. When your muscles contract, actin and myosin shorten — decreasing the length of your muscle fibers, eventually going back to normal. Having an abundance of magnesium in your system can prevent those unwanted muscle cramps. Summer squash is also rich in vitamin B9 (folate), which aids in the breakdown of macronutrients.

Bell Peppers

Bell peppers are the ultimate summer superfood because they’re packed with phytochemicals, vitamins, capsaicin, and enzymes — all working synergistically to pack on the health benefits. Load up a salad or simply snack on a few pepper slices with hummus.

Swiss Chard

Yes, Swiss chard is a dark, leafy green vegetable, but it’s important to pay attention to the bright colors in the stem and veins. Betacyanin and betaxanthin are powerful phytonutrients that give the stem its reddish purple and yellow color— helping keep everything in sync in the body. It’s also rich in magnesium. So if you’re tired of kale and spinach, give Swiss chard a try.

Peaches

This summer favorite fruit is in season from July to September. Peaches are rich in vitamin B6, niacin, folate, and vitamin C. The B vitamins will help break down protein and carbs while vitamin C works to block cortisone levels — ultimately allowing for higher t-levels.

Jalapeño Peppers

Add some heat to your plate with jalapeño peppers. Studies have shown that the capsaicin in the peppers can rev up the metabolism — helping you get that lean summer physique.

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!