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

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

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

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

Start young

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

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

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

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

Sustained weight loss

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

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

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

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

Keto diet, intermittent fasting

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

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

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

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

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

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

Brain and body boosters

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

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

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

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

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

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

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

Making healthy eating work

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

Make meals or roast veggies for the week on Sundays.

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

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

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

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

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

Preventing sudden cardiac death in student-athletes

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

‘Smartphones are an easy target’

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

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

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

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

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

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

Odgers agrees.

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

Less restriction, more parental supervision

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

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

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

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

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

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

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

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

Social media helps teens ‘feed their friendships’

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

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

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

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

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

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

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

repost from:

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

Valentine’s Day Gifts for Kids That Aren’t Candy

Posted on January 20, 2020 by Train for the Game LI in Sports Performance No Comments

When Valentine’s Day rolls around, and the influx of candy hearts and chocolates feels like the second coming of Halloween, you might prefer to slow the roll of sweets into your home and opt for an alternative token of affection for your kids. From easy DIYs to affordable craft kits to heartfelt accessories, kids will swoon over these fun gifts–and of course the immense love they feel from you.

Be Mine

Conversation Heart Soaps, $12.50

This isn’t a candy jar, but rather a container full of 15 conversation heart mini soaps that will remind your little ones of your love every time they wash their hands (bonus points for getting them to love this hygiene routine!).

Love Grows Here

Grow a Little Love Kit, $5

Remember chia pets? This kit gives that concept a Valentine’s Day spin with a miniature heart-shaped indoor garden. It sprouts in just a few days and comes with decorative accents so your little gardener can add some personal flair.

Black Magic

Black Light Putty, $15

Kids of all ages love shaping and stretching this top-quality putty. With the included black light keychain, they can make it glow in the dark–a bit of “magic” that never gets old.

A Piece of Your Heart

Parents who are constantly collecting broken bits of crayons from the floor, we feel you. That’s why we created this fun and easy DIY to upcycle those odds and ends and transform them into new crayons. These heart-shaped crayons work great as gifts for your own kiddos, or if you have a lot of material to work with, as Valentine’s Day gifts for the whole class.

Puppy Love

LEGO Bricks & More Valentine’s Cupid Dog Building Set, $33.95

This adorbs set is great for LEGO-loving kids ages 7 and above.

Sealed with a Kiss

Donut Valentine Card Kit $19.95

Give your Valentine a tasty treat with these donut Valentine’s! These Valentines are pre-cut, printed, and easy to assemble and perfect to share!

You’re a Gem

Pale Grey Critter Jewelry Box, from $16.99

This elegant yet adorable bunny-shaped box is the perfect place for your tween to store all of her treasures.

Heart on a String

String Art Kit, $24.99

Kids with busy hands will flip for this 3D heart string art project that comes with a variety of colored thread.

I Love You to Infinity

Guess How Much I Love You, $6.79

A modern classic tale that epitomizes parental love? That sounds like the perfect gift for your little one, for this–and any–occasion.

Hearts Aflutter

Wooden Stamp Set – Butterflies and Hearts, $6.99

This stamp set is oh-so holiday appropriate, and provides endless artsy fun for your child’s own creations and for decorating Valentine’s Day cards for his or her classmates.

Love Notes

Do you have a budding writer or artist on your hands? Make him or her this easy DIY journal using card stock, shaving cream, and food coloring. In fact, the project is so simple, your kiddo can get in on the fun.

I’ll Stick with You

Donut Heart Stickers, $4.95

It’s a fact of life that kids love stickers. Let them sink their teeth into this on-trend batch of 30 Valentine’s-themed sticky donuts.

Rose-Tinted Glasses

Heart Sunglasses, $12.99

These shades make a romantic accessory for a fashion-forward tot. Choose from four Valentine’s Day-centric colors.

Straight from the Heart

Initial Necklace, $12

A delicate heart-shaped necklace engraved with your child’s initial is a memento she’ll treasure forever.

Like a Warm Hug

Critter Faux Fur Slippers, from $18.99

These slippers are the coziest (and cutest) way to keep your tot’s feet toasty warm while winter endures. Choose from panda, polar bear, bunny, or unicorn styles.

Wear Your Heart on Your Sleeve

I Steal Hearts T-Shirt, $13.95

This adorbs tee comes in child and adult sizes so you can match your mini me if you so desire.

Whole Lotta Love

Sweet Hearts Wooden Bead Set, $8.89

Your crafty tot can string together an entirely new jewelry collection for him or herself, or pay it forward and craft necklaces and bracelets for loved ones.

“Dealing With” Difficult Parents

Posted on January 10, 2020 by Train for the Game LI in Sports Performance No Comments

How many of you have those one or two parents in your program that seem to represent 95 percent of the parent contact you have?

Sure, they think they’re being well-intentioned, but wouldn’t it be awesome if you could just do your job and the parents wouldn’t question your every decision?

You’re the professional, right? How frustrating is it to have a parent who may have never even played the sport questioning your decisions? Or worse yet, they did play a little bit and now presume their expert input is just what you need?

The reality in youth athletics are that parents are an important part of your program’s success. They don’t always have to agree with your decisions but making sure they know you have the best interests of the team at heart goes a long way toward creating productive and effective relationships that allows your student-athletes to thrive.

First things first: walk a mile in their shoes

Imagine you’re the parent of a student-athlete on your team and you have a concern you’d like to speak to the coach about. While you may not like or agree with the coach’s response, at minimum, I’m sure you’d like to feel that coach sincerely listened and acknowledged your concern.

In all your interactions with parents, realize that a little empathy can go a long way. We’ll talk more about that in a bit, but it’s important as a coach to go into these interactions with the realization that you’re all on the same team as far as trying to create a situation where student-athletes can develop skills and characteristics that will benefit them for years to come.

Sometimes a parent’s perception of what’s best for their son or daughter is not exactly in line with your beliefs about what’s best for your team. That’s ok! These interactions are your opportunity to explain your philosophy.

Take advantage of these opportunities to let your parents know what being a great sports parent is all about!

Laying the groundwork

Setting boundaries is important. Parents need to know when, where and how they should contact you as a coach. It’s your job to make that clear to them. It’s never too late to do this, but the earlier in the season you do it, the better.

So what’s the best strategy? The easiest time to take care of this is before your season even starts. By putting a section in your team handbook you’re getting this policy out to parents before the season even starts and before any issues come up!

If your policy is not laid out in your team handbook, the next best option is the in-person delivery at a pre-season meeting for your parents and athletes. There are a lot of great reasons to have a meeting like this but disseminating your parent-coach communication policy is one of the most important!

Ok, ok, so what if it’s too late for that too?

If your season has already started and you calling a parent meeting isn’t feasible, your best solution is to send an email out to all your parents and student-athletes quickly explaining your policy.

Students first

So what should this “policy” talk about? First and foremost, everyone should agree that one of the major goals of high school and youth athletics is to create strong leaders. That being said, if there is an issue of any kind, the first point of contact should be the student-athlete coming directly to the coach for a discussion. We can all agree that we want to encourage our student-athletes to speak up for themselves and develop more self-reliance in general.

If that discussion is unable to resolve the issue and a parent would like to further communicate with the coach they certainly should.

The right time and the wrong time

Next, you must establish parameters regarding where, when and how parents should get in touch. A great rule here is to never approach the coach for a conversation before, during or after any practices or competitions. Our focus in on the task-at-hand and our student-athletes at that time. Further, emotions can be high for all involved immediately after a competition and that might not lend itself to productive discussion.

Another good rule here is the “24-hour rule” – asking parents to wait to discuss a situation until 24 hours after a competition. Another suggestion is to ask parents to make their first point of contact via email. Let parents know their emails will be responded to within 24 hours. Here you have time to think about their question and formulate your response. For simple questions, this often saves time over a phone conversation or a face-to-face meeting and lets you take care of it at a time that works for you.

Next steps

If a face-to-face meeting is warranted, you can also set this up by email. To minimize the back and forth it helps to propose two or three different time slots to potentially meet as well as being clear about the duration of a meeting. By being clear about this upfront, everyone knows the timeframe and keeps the meeting from dragging on unproductively.

In most situations, it also helps to let parents know that these meetings should include the student-athlete as well. While you can certainly use your discretion for occasional exceptions, having the student-athlete be part of the meeting ensures they’re on the same page as their parents and lets them know that their input is important.

In the meeting, never interrupt or interject. Always let the parent or student-athlete finish talking even if they have a lot to say. Have a notepad and pen handy to take notes if you need to remember certain points to which you’d like to respond.

It helps to begin your responses by acknowledging their feelings. Once again, a little empathy can go a long way: “Thanks for bringing that to my attention. I can totally understand why you’d feel that way…”

Setting some ground rules

The final important piece is letting parents know what is “fair game” for discussion and what is not.

Generally, parents should know that it’s always acceptable for them to bring concerns about the treatment of their child by coaches or teammates, concerns about their child’s behavior or a discussion about how their child can improve or the coach’s philosophy.

Likewise, it helps to let parents know ahead of time that certain subjects will not be discussed, such as decisions about their child’s playing time or positions, team strategies or tactics, game plans or any discussion about other student athletes.

Putting it together

A cohesive policy on parent communication puts you in a great position to deal with difficult parents when they crop up. Establishing and articulating a policy as soon as possible not only helps you avoid many stressful, frustrating situations but also gives you the relaxed feeling of preparation – knowing you’re ready to deal with these situations whenever they emerge.

At the end of the day, remember, most parents simply want what they feel is best for their kids. Sometimes they’ll agree with your decisions and sometimes they won’t, but by establishing the rules of the game ahead of time, you put yourself in a position to address their concerns professionally and effectively.

Repost from: https://www.winsmarter.com/engaging-your-parents/

New healthy foods and new food trends for 2020

Posted on January 2, 2020 by Train for the Game LI in Nutrition No Comments

Meat-like, plant-based burgers satisfied many carnivores’ cravings for animal protein, while plenty of others ditched dairy for trendy oat milk lattes in 2019.

So what’s on the horizon when it comes to new foods in 2020? Well, it turns out a lot of the same — with a few nutritious twists.

1. Sweet potato is the new cauliflower

Sweet potatoes are rich in fiber and packed with nutrients like vitamin A and vitamin C.

This nutritious tuber has long been a staple at holiday meals but it’s about to get the cauliflower treatment. Banza’s Plant-Based Mac with Chickpea Pasta is launching in January 2020 and boasts a cheese-less “cheddar” sauce made from sweet potatoes and nutritional yeast. Sweet potato also adds color and nutrients to Maria and Ricardo’s grain-free plant wraps, which offer a half serving (equivalent to 1/2 cup) of veggies per wrap. And instead of snacking on potato chips, try Spudsy, a puffed snack made with upcycled sweet potatoes that were deemed too ugly to be sold at the grocery store. The spuds (which taste exactly the same as their prettier counterparts) get turned into sweet potato flour, before being combined with pea protein and rice flour to make a crunchy snack.

2. Fish is going faux

Tuna looks like canned tuna but it’s actually made from soy protein and other flavorings.

If 2019 was the year of the Impossible Burger, 2020 may just be the year of plant-based fish. Tuno is a seafood alternative made from soy protein and seaweed (which contains beneficial DHA, a type of omega-3 fat) and promotes itself as a more sustainable alternative to seafood. Good Catch offers more seafood options sans fish, but creates its products with a blend of six legumes and adds algal oil for that “of the sea” flavor. The company currently offers pouches of plant-based “tuna” and will release frozen, plant-based crab cakes as well as “whitefish” sliders, in 2020.

Finless Foods is also on a mission to create nutritious seafood without harming live fish. It’s growing bluefin tuna cells that can then be harvested and eaten. This product is set to make its market debut by the end of 2019, with more species to follow.

Eating seafood is touted by most health institutions, including the American Heart Association, as one of the keys to living a long, healthy life. But some consumers just don’t like the taste, or are concerned about the environmental impact of fishing. These options will offer consumers alternative protein options that mesh with different dietary plans and eco-friendly beliefs.

3. Plant-based yogurt, ice cream and creamers galore

Plant-based milks are being used in a variety of traditional dairy products.

There are now dozens of oat, hemp, coconut, flax and almond milk options on the market … and even more are coming. Care for a little pistachio nut milk or black sesame milk? New, plant-based milks from Three Trees are delicious and offer home cooks the ability to add unique flavors to traditional dishes. Even dairy behemoth Chobani will be offering a new line of oat-based drinks and blends (aka oat yogurt) that will roll out in January. The Greek yogurt brand joins Scandinavian company Halsa (“health” in Swedish), which launched its organic “oatgurt” in September.

The range of plant-based creamers for your morning latte is expanding, too, with pecan milk options from Malk and banana milk versions from Mooala. In January, artisanal ice cream maker, Van Leeuwen will launch a line of oat milk ice cream (flavors include Caramel Cookie, Cookie Dough Chunk and Mocha Latte) that will be sold in grocery stores and scooped at local shops.

If you still want to reap the benefits of traditional dairy (like calcium, vitamin D, protein and potassium), but also want to avoid lactose and cut some calories, give Live Real Farms‘ dairy and oat blend a try. This hybrid combines low-fat milk with oats, plus the enzyme lactase for a lactose-free milk beverage that’s creamy and satisfying. Compared to oat milk (90 calories per cup) and 2% cow’s milk (130 calories per cup), this dairy blend is a nice compromise with 110 calories per cup.

4. Mocktails over cocktails

Not long ago, people who abstained from drinking alcohol had few options at most bars. Thanks to wellness-obsessed millennials, we’ve seen the rise of zero-proof beers that are still flavorful, plus a bevy of drink mixers meant for mocktails. The “sober curious” movement has gained in popularity with folks in their twenties, giving rise to delicious, alcohol-free beverages beyond seltzer.

HopTea brews tea (black, green and white) with hops for people who enjoy the hoppy flavor of a craft beer, but don’t want the extra calories or a hangover. Kater Wingman is creating refreshing, electrolyte-enhanced sparkling waters in beer bottles. Non-alcoholic craft beers like Hairless Dog, which has increased production by 400% in the last three months, uses a proprietary brewing process where alcohol is never introduced. Traditional low-alcohol beer, like O’Doul’s, use a distilling process that still leaves a trace amount of alcohol (0.5% ABV) in the drink.

More bars are even popping up to cater to the trend. Getaway, the first alcohol-free bar in Brooklyn, New York, has a complete menu that includes non-alcoholic beer, wine and cocktails, plus house-made shrubs. Sans Bar, the first sober bar in Austin, Texas, caters to both sober and sober-curious crowds. It’s founder and CEO Chris Marshall, previously worked as a substance abuse counselor and wanted to create a fun space that took the stigma out of living sober. In 2020, Sans Bar will be running pop-up events throughout the country in partnership with Dry Soda. Hotel chains like Hilton will also be offering guests zero-proof crafted cocktails, alongside the usual options, in 2020.

5. Snacks to help you sleep

Is it really possible to snack your way to a better night’s sleep?

It’s no surprise that many of us are having a tough time sleeping these days. Sleep-related products have been creeping into the market in recent years (and are estimated to grow to a $101 billion business by 2023). In 2020, we’ll be seeing more food-based solutions that will purportedly help us nod off.

If you’re feeling anxious after scrolling through your evening news feed, try whisking up a caffeine-free Night Time Latte from Pukka. It features classic relaxation herbs like lavender and chamomile. Chamomile and lavender are flowers with documented health benefits. Chamomile has a mild sedative effect and lavender has been found to reduce anxiety and improve sleep quality. It also contains the adaptogenic herb ashwagandha, which has been used in Ayurvedic medicine for hundreds of years.

Or try nibbling on an Evening Calm Dark Chocolate Cluster from Good Source Foods with sleep-inducing ingredients like melatonin-rich dried cherries, lavender powder and anti-inflammatory turmeric. If those soporific snacks don’t do the trick, you can munch on a CBD-infused chocolate from Good Day Chocolate. Each candy-coated milk chocolate sphere contains 10 milligrams of CBD (from organically grown hemp), along with 1 milligram of melatonin, plus chamomile extract. Melatonin, a hormone that regulates sleep, has been shown in several studies to help with insomnia. As with all supplements, you should discuss using CBD with your doctor before trying it out, especially if you are on any type of medication.

6. Blended burgers and mighty meats

Meat and veggie blends will be popping up all over the place in 2020.

Currently, 3% of the U.S. population identifies as vegan, but meat-free offerings have proliferated this year with the nationwide launches of Beyond Meat and Impossible Foods. Conscious carnivores are looking for ethically raised meat that is better for them (whether that’s protein with less cholesterol, fewer calories or more nutrients), as well as the planet. Overall, a lot of people are just eating less meat so food companies are starting to innovate by incorporating the benefits of plants into the products they already sell.

In 2020, look for beef and chicken to get cozy with legumes, cauliflower and brown rice. There will be new offerings from Perdue, like Chicken Plus Dinos, nuggets made with chicken, cauliflower and chickpeas. Inspired by artisan butchers, Misfit Foods has been developing a line of chicken sausages that are vibrantly colored and very veggie forward, boasting a mix of 50% ground chicken with 50% vegetables, such as kale, gold squash and sweet potato. Tyson, known for meat-centric brands like Hillshire Farms and Jimmy Dean, is behind the recently created Raised & Rooted. The brand’s “The Blend” patties feature ground Angus beef and isolated pea protein, so each serving has about 40% fewer calories and 60% less saturated fat than a typical beef patty.

7. Plant-based butters are back

Butter isn’t always better. These new plant-based spreads are creamy and versatile.

Dairy butter and ghee have seen a renaissance in the last few years thanks to the popularity of higher-fat diets like keto, but it may be time to reconsider plant-based spreads. While the margarines many people grew up with featured a combination of vegetable oils (some of them partially hydrogenated) and whey, the latest plant butters are vegan and contain no trans fats. Plus, they’re creamy, tasty, spreadable and can be used to make all types of different dairy-free creations.

Miyoko’s cultured vegan butter is made with organic coconut oil and cashew cream that’s fermented with live cultures, creating a tangy and very butter-like experience. Melt Organic’s spreadable plant butter is made from a blend of coconut, palm, sunflower and flaxseed oils. And Country Crock has revamped its product line to include plant butters that boast a blend of palm kernel, canola, palm fruit and avocado oils. These new butters do still contain saturated fat, but have less per tablespoon (3.5 grams to 5 grams versus 7 grams) than traditional butter.

8. Fruit flours and potent powders

Fruit is getting pulverized into powder for a variety of uses.

Keep the doctor away in 2020 by using apples for more than just an afternoon snack. Hearthy Food’s apple flour is the latest go-to for those seeking gluten-free alternatives to make baked goods and more. Since it’s made from whole apples, it offers an apple-forward flavor, so it might not be suitable for every type of recipe.

Another new flour on the horizon? Banana. Let’s do…Organic Organic Green Banana Flour might just change your banana bread game forever. It’s free of gluten and grains, plus it has fiber. And, like bananas, it also has a healthy dose of potassium.

The antioxidant-rich pomegranate fruit is delicious, but it’s hard to find the fruit fresh year round. Carrington Farms’ pomegranate powder, made from the juice of the fruit, allows you to easily add this super fruit to smoothies, baked goods and more any time. The flavor is tartly sweet, just like the fruit itself.

Repost from:

https://www.today.com/food/new-healthy-foods-new-food-trends-2020-t169649

Living Life To YOUR Fullest!

Posted on December 26, 2019 by Train for the Game LI in Motivation, Performance No Comments

Most people think that the ‘fullest’ life is one in which you take every day of your life – each minute in each hour – and you do something novel with it.

You have to try something new, experience something different, go somewhere you’ve never been before, eat something amazing.

What’s more, you see other people’s carefully curated social media updates and believe that this is how they really live their lives.

But… it’s just too much to expect.

Life doesn’t happen like that.

Not every moment can be a pinnacle of pleasure. You can’t spend your entire life at great heights of excitement and enjoyment.

A ‘full’ life doesn’t have to be a bad aim, so long as the picture of ‘full’ you have in your mind is one of your own making.

And so long as that picture includes the essential day-to-day activities such as work, household chores, and any other duties you have.

A ‘full’ life can include routine. A ‘full’ life can include the ordinary.

These are not things that should be resisted. As soon as you resist something, you remove any and all satisfaction you may get from it.

When you find satisfaction – even a level of enjoyment – in the everyday, you have less need to fill it with other things.

When you understand that life IS the biggest adventure of all, you won’t obsess so much about what else you could be spending your time doing.

When you place a value on the time you spend working or tidying up or even just reading a book, you give value to your whole life… not just the exciting bits.

What’s important is that you don’t allow other people to define what it means to live your life to the fullest.

That’s like going to a restaurant and letting someone else choose from the menu for you.

You may end up feeling full by the end, but you won’t be nearly as satisfied with the meal as if you’d made your own choice.

You may even feel uncomfortably full because you’d have preferred something a little lighter and less substantial.

Your ‘full’ doesn’t have to look the same as someone else’s ‘full’ and it certainly doesn’t have to fit society’s model.

In fact, if you model your life on these external visions of ‘full’ and adopt their principles, you’re actually living a very constrained life.

You are being told what’s right and what’s worth doing and you don’t have much say in matters.

So, perhaps your ‘full’ does include adventures in foreign countries and dinners out with friends on weeknights…

…but perhaps it doesn’t.

And if it does, you don’t only view these times as being of substance. You include the ordinary in your definition.

This might even allow you to enjoy a delicious home-cooked meal and an evening watching your favorite shows, rather than thinking that this is a waste of your precious time.

Your definition of ‘full’ is fluid and just because you thought you ought to be doing X at one point in your life, it doesn’t mean this will still be the case a few months or years along your journey.

Your definition may even include turning inward at times to really get to know yourself – your true essence – and to develop and grow spiritually.

That alone may help you see how full your life is already. You may find that what matters most to you is enjoying the life you have rather than constantly wishing for a life you don’t have.

Just imagine your life as a bubble with you at the center. If that bubble is filled with things you want to do and things you think you should do, you won’t have any room in which to move.

Every which way you turn, you’ll be faced with things to do and see and experience. You won’t be able to just enjoy your space in the bubble and be at peace.

And by keeping back some empty space, you give yourself the flexibility to react to what life brings your way.

You aren’t hung up on a rigid vision of how to fill your time and life. You can take things as they come and make some decisions on an ad hoc basis rather than having everything planned.

A more flexible approach is also far better for your relationships. It won’t be a case of thinking your partner is holding you back – you’ll be able to see how your life and theirs can compliment each other.

You will have space to share their interests and passions… if you wish to.

And you won’t be so hard on those who aren’t trying to cram pack their lives with adventure and excitement. Because you’ll be one of them!

You won’t judge them – you’l accept that they are living their version of a ‘full’ life while you are living yours.

You’ll also find the present moment is far more accessible to you because you won’t always be wishing away the hours and days until something exciting or enjoyable comes along.

The question, then, is which version of a ‘full’ life would you prefer?

The full life in which you are always looking for the next exciting experience to bring you satisfaction.

Or…

Your full life in which you can find satisfaction even in your everyday routine and duties while still enjoying adventures from time to time.

A life truly lived to the fullest is one in which you can end each and every day feeling that it was a day well lived.

TIPS FOR FUELING VEGETARIAN TEEN ATHLETES

Posted on November 21, 2019 by Train for the Game LI in Nutrition, Sports Performance No Comments

Being a vegetarian might seem at odds with also being a competitive athlete, but it’s becoming far more common, even at sports’ highest levels.

Martina Navratilova, one of the best tennis players of all-time, credits a plant-based diet as the reason she was able to win majors into her late 40s. NBA champions Glen Davis, James Jones, and John Salley are also vegetarians, as was Ironman Hall of Famer Dave Scott when he was training for his six Ironman World Championships. And five-time Wimbledon champion Venus Williams, 300-pound NFL lineman David Carter, and American champion Olympic weightlifter Kendrick Farris are not only vegetarian, but vegan.

Regardless of if your athlete participates in an endurance, strength, or even combat sport, eating a vegetarian diet and still performing to their potential can be done. Figuring out what exactly to feed a plant-based athlete isn’t always easy in the beginning, but following these tips will help them cover all their nutritional bases so they can then cross them on the field.

Tip #1: Get Enough Protein

The macronutrient vegetarians need to deliberately seek out most is protein. While plant and vegetable proteins repair muscle the same way animal proteins can, the American Dietetic Association (ADA) recommends vegetarian athletes increase their protein intake 10% to help account for plant proteins that don’t get fully digested by the body. For endurance athletes, this makes the daily protein recommendation 0.55-0.64g per pound of bodyweight and 0.73-0.77g per pound of bodyweight for more strength-based athletes.

Vegetarian athletes can account for this inherent deficit by consuming beans, nuts, seeds, whole grains, and lentils. For athletes that are ovo-lacto vegetarians (meaning they still eat some non-meat animal products), eggs and dairy are abundant sources of protein. Shakes can also be an easy and tasty way to supplement the protein normally consumed through meat. A shake recipe almost any athlete will enjoy involves blending ice, frozen fruit, chia seeds, peanut or nut butter, and protein powder with milk, coconut milk, or water.

Tip #2: Diversify the Diet

For new vegetarians, it can be easy to find a few foods that ‘work’ then become overly-reliant on them. While convenient, eating the same handful of meals can lead to deficiencies in certain vitamins and minerals. These deficiencies can be harmful to an athlete’s health and their athletic performance, causing fatigue, poor bone density, and the inability to properly repair and strengthen muscle.

The simplest way to make up for the lack of zinc, magnesium, and other micronutrients the modern diet leaves even many non-vegetarians deficient in is to ‘eat the rainbow.’ Simply, this just means to eat a wide variety of fruits and vegetables and avoid sticking to the same week in and week out. Perhaps more than any other micronutrient, vegetarians should take particular care to eat food containing Vitamin B12, which is not found in plants but can be taken in by eating B12-fortified foods such as cereals, soy milk, vegetable stock, and eggs and dairy products if your athlete is an ovo-lacto vegetarian.

Tip #3: Estimate What They’re Eating

Except for maybe 1% of the most-devoted athletes, the average teen doesn’t have the dedication to count calories, macronutrients, or plan and record their meals. But even just getting a rough estimate of their protein, fat, carbohydrate, and calorie intake while also keeping an eye on their mood, energy level, weight, and athletic performance can give a good estimate as to which areas their diet is sufficient and deficient.

Since most teens are on routine schedules and many of their meals are either prepared or eaten at home, parents themselves can log what their athletes are eating (asking when needed to fill in the gaps), then determine macronutrient and calorie counts on a site or app like MyFitnessPal or Cronometer. Logging these daily counts and simply asking your athlete how they feel for even just two to three weeks can go a long way in figuring out how to make small adjustments to a veggie athlete’s diet and help them feel and perform their best.

Tip #4: Be Mindful of The GI Index

It’s important to remember that not all vegetarian foods are created equal. Many of the foods most readily available to vegetarians also rank high on the glycemic index, a scale measuring how much influence carb-heavy foods have on the body’s blood sugar.

High GI foods are better immediately following an endurance workout as they are quickly absorbed by the body. At any other time, however, these foods spike the body’s blood sugar and promote hunger as well as fat storage. Conversely, low GI foods are digested more slowly. This leads to feeling full longer and less unwanted weight gain.

Tip #5: Making A Calculated Transition

If your athlete is merely just interested in the idea of vegetarianism or wants to try it out and see how it affects their athletic performance, it might be easier for everyone involved to make it a gradual transition as opposed to overnight change.

If you and your athlete eat meat every day, a first step could be to try and incorporate ‘meatless Mondays’ (or any other day) as a first step in experimenting with recipes and the new logistical challenges that come with making the switch. From there, veggie-only days could be expanded to two days a week and so on, until a groove is hit where it becomes easier to not have to think about preparing meatless dishes.

A Sample Meal Plan for Vegetarian Athletes

Keeping in mind the above, a daily mean plan for a vegetarian teen participating in a cardiovascular-demanding sport could look like some combination of the following:

Breakfast

Oats with yogurt and fruit
Smoothie with frozen fruit, chia seeds, peanut or nut butter, protein powder, coconut milk
Potato and broccoli frittata (ovo-lacto)

Lunch or Dinner

Rice or pasta with tofu, vegetables, and sauce
Quinoa bowl with lentils, beans, salsa
Cauliflower and chickpea curry, side salad, and baked sweet potato
Black bean burgers with grilled peppers and hummus
Margherita pizza with stuffed Portobello mushrooms
Baked penne pasta with roasted vegetables

Snacks/Anytime

Fruits
Nuts
Hummus/lentil/chickpea/black bean dip
Dark chocolate
Coconut ice cream
Fruit ‘crumble’ bars
Popcorn

Like with anything diet-related, figuring out what’s best for your vegetarian athlete is going to be a matter of trial and error. Ultimately, it will be steady small changes that lead to the big ones they are looking for from a diet change.

repost from https://learn.truesport.org/fueling-vegetarian-teen-athlete/

Top Tips to Stay Fit For the Holidays

Posted on November 15, 2019 by Train for the Game LI in Sports Performance No Comments

The holidays are upon us, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

2. Select the Treats Carefully

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink with Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

11. Eat Less and More Often

Distribute your meals evenly throughout the day, and do not eat everything at once. Instead of having 2 enormous meals, have 5 small ones. Eat your dinner earlier, no carbs after 8pm and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So, there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Tips for a Stress-Free Holiday Season

Posted on November 15, 2019 by Train for the Game LI in Motivation, Performance, Sports Performance No Comments

With Thanksgiving a food filled memory, Chanukah and Christmas on the way, and New Year’s shortly after that, the last couple months of the year is a busy time for many. While the holiday season brings a lot of joy, the sheer amount of events you have to attend and errands you have to run in order to prepare for the festivities can be stressful.

Don’t worry though, there are a number of things you can do to make sure your holiday season is filled with nothing but comfort and joy.

Here are 4 tips for a stress-free holiday season.

Create a holiday schedule

First, if you want to have a stress-free holiday season, you should create a holiday schedule. Creating a holiday schedule will allow you to plan out everything you need to do so you’re not scrambling once the holidays arrive.

Your holiday schedule should include any events you’re going to be attending as well as tasks like gift shopping, baking, and anything else you need to do in order to prepare for the festivities. Be sure to add these tasks to your holiday calendar weeks before the big day, instead of leaving them until the last minute. By doing so, you can avoid the huge holiday shopping crowds and spend more time relaxing when the holidays actually arrive. By creating a schedule and sticking to it, you’ll be able to easily get everything done in a timely manner.

Learn how to say “no”

During the holiday season, you’re probably going to be bombarded with requests from friends, family, and others. For instance, there’ll be lots of email newsletters in your inbox promoting holiday sales and you’ll get tons of invites to holiday parties and events—you might even get asked to help plan and set up these festive events. But, since the holiday season is such a busy time of the year, you have to learn how to say “no.”

Choose the few holiday parties and events you’d like to (or need to) attend and say “no” to the others. The hosts of the parties won’t be offended if you politely decline an invite; most people will understand that your calendar is already full during this hectic time of the year.

Make time for yourself

Speaking of skipping out on some holiday parties, it’s also important to make time for yourself during the holiday season. Trust me, if you skip that holiday party, you definitely won’t be suffering from FOMO if you take that time to relax and recharge by doing something you enjoy.

So go the gym, sit by the fireplace and read a book, binge watch a few of your favorite holiday movies—you could even have a nap if that’s how you’d like to spend your free time! When you carve out some time for just you, you’ll be better able to manage any challenges that might arise during the holiday season. Plus, you’ll be happier in general too. According to a study published in the British Journal of Psychology, people that spend more time alone are happier than people who spend a lot of time around others.

Practice gratitude

During the busy holiday season, it can be easy to get wrapped up in a number of stressful issues whether it’s worrying about money or fretting over family feuds. But, if you want to have a stress-free holiday with your loved ones, you need to remember to practice gratitude.

Focusing on the negative things or dwelling on what you don’t have won’t do you any good. In fact, it will only increase your stress. According to Very Well Mind.com, studies have linked negativity with higher levels of stress and lower self-esteem. So, cut out that negative thinking and replace it with gratitude this holiday season.

The holiday season is a time for being grateful for the abundance of wonderful things you do have in your life like a loving family, supportive friends, and good health. Consider starting a gratitude journal so that you can easily practice gratitude everyday. Writing down three small things you’re grateful for each day will remind you of your blessings and boost your mood.

Without holiday stress, you can focus on what’s important

While other people are rushing around doing last minute shopping and worrying about all of the holiday events they have to attend, with these tips you’ll have a mostly stress-free holiday season. Without holiday stress you can focus on what’s important—spending valuable time with your loved ones. Happy Holidays!