What do teen athletes do for fun?

More sports of course!
Believe it or not, the young athletes I know continue to be physically active during their off time. Like all teens, they do their fair share of video games, texting, social media and just chillin' but it seems, the norm of physical activity they are used to, continues even into the off times when they are not scheduled to practice or compete. Movement is their norm, too much sitting still just doesn't feel right to them.

A few of the recent off season activities that have been engaged in by the non-stop movement people in my life.

• Hitting a bucket of balls at the driving range.
• Badminton in the yard.
• Spikeball at the beach.
• Rock climbing at the climbing gym.
• Beach volleyball.

Having a wide range of movement opportunities allows a young athlete to use different sets of muscle groups, try new things and actually have a little down time, The variation in mental attention also gives them a break from the intensity of focus required if they are engaged in a highly competitive sport. All of the above activities have also offered an opportunity to include friends or family members for some fun and casual social interaction. 

We love Spikeball!

Try Spikeball at the beach, at the park or in the yard.
Amazon affiliate link.

http://amzn.to/2dhmN7e

Home State Travel

When planning a family vacation, central Illinois may not be the first destination that comes to mind. However, we have visited the state capital of Illinois on several occasions and if you have the opportunity, are interested in American history, are teaching it to homeschooled children or reinforcing a school curriculum, I'd highly recommend a stop in Springfield, IL.

Surrounded by beautiful and productive farmland, Springfield's biggest draw is it's historical connection to our most famous of presidents, Abraham Lincoln. There are a series of attractions in Springfield that offer an informative and revealing look into his life and times.

Lincoln's Tomb Association website.

A life of hard work, dedication to learning, greatness, tragedy and mostly his legacy of commitment to freedom and of ending slavery, learning about Abraham Lincoln is a key to understanding the history of the United States of America and it's foundation of liberty.

Visit these attractions for an in depth view:

• The Lincoln tomb at Oak Ridge cemetery has an interesting history itself.
• The Lincoln Museum and Library presents the information and artifacts in an engaging and accessible way for visitors of all ages. Excellent gift shop, too! The Lincoln Museum website.
• The Lincoln New Salem State Historic Site is a reconstructed village of where Abraham Lincoln spent his young adulthood. It is located about 20 miles northwest of Springfield and presents a - you are there - experience of the 1830's. Check days and hours of operation.

Abraham Lincoln - discover more about the man, the president, his life and times in Springfield, Illinois.
                                          
A few good Lincoln reads, available at amazon.

And more history resources at Schoolhouse Teachers. To explore click the image below.

Sharing the Shining Summer Season in Rhyme

The Wind by Robert Louis Stevenson

I saw you toss the kites on high And blow the birds about the sky; And all around I heard you pass, Like ladies' skirts across the grass--                   O wind, a-blowing all day long,                   O wind, that sings so loud a song! I saw the different things you did, But always you yourself you hid. I felt you push, I heard you call, I could not see yourself at all--                  O wind, a-blowing all day long,                  O wind, that sings so loud a song! O you that are so strong and cold, O blower, are you young or old? Are you a beast of field and tree, Or just a stronger child than me?                 O wind, a-blowing all day long,                 O wind, that sings so loud a song!

Or if you'd like to hear an arrangement of Robert Louis Stevenson's poem The Wind set to music https://www.youtube.com/watch?v=76YWxHrG34Y

Here's another lovely one about the windy summer fun of flying kites. Hold tight to that string!

http://www.daphnelister.com/about.html

Another great poetry resource with a home in Chicago: The Poetry Foundation

A Summer Read

Secret Daughter 

by Shilpi Somaya Gowda

After a few years of only scattered reading of novels, I am finding encouragement and titles to draw me back into reading fiction. I am gradually returning to reading novels more consistently again for pleasure.

Inspiration to read.

In need of a good read for a flight and some time relaxing on the beach, I bought a copy of The Secret Daughter by Shilpi Somaya Gowda in anticipation of a trip to Virginia Beach. The story is engaging and moved steadily enough for me to return to it over and over during our travels. The pace was exactly what I had hoped for, perfect for traveling.

The Secret Daughter is primarily the story of two women, countries and cultures apart, whose lives intersect despite the distance and cultural differences between them. The author's personal knowledge of Indian culture informs her descriptions. She writes with understanding and authority about the situations her characters find themselves in.

Throughout, the story is infused with revealing insights about general cultural differences between east and west and specifically those pertaining to women and marriage. With vivid descriptions of her characters and their surroundings, the story creates a bridge between cultures and addresses issues universal to women.

In this novel, author Shilpi Somaya Gowda, shares an understanding of relationships and motherhood within a multicultural context. Her story is informed by her own life experience. She touches on issues of class and gender roles with insight and personal understanding. The story explores the influence of culture on her characters experience and how cultural expectations define an individuals experience of important relationships.

Are You Sharing Poetry with Your Young Ones?

In no way shape or form am I an expert or even a connoisseur of poetry. I can't tell you about or name more than a couple of the many forms of poetry, without doing a little research - haiku and limerick are two I know, for example. However, I know what I enjoy when I read and am often inspired to read something aloud to enjoy it more fully. Reading poetry aloud increases the understanding and appreciation of a poem for both the reader and listener.  Give it a try!


I own an old set of Child Craft books, my mom bought them when I was a child. I poured over each volume individually as a child myself and I remember my mom reading to me from them when I was very young. The one I most remember being read to me, was the one filled with poetry for children.



I have and am still trying, on occasion to share a bit of rhythmic and/or rhyming verse with my teen children, usually at times when I have them captive; at the dinner table or while doing homework in a common space in our home. They may roll their eyes and and grin at each other when I do but there are times when a little poetry reading fits the occasion. Something might still sink in and quite possibly bring them a new insight or appreciation of rhythmic verse.

The poem below is delightful and perfect for reading following the common midwest summer experience of discovering a milkweed plant. If you are really lucky, you'll find a beautiful monarch butterfly on the milkweed and you'll be able to turn the experience into a unit study or you and your children will be inspired to write a few summer poems of your own!

Dainty Milkweed Babies

Dainty milkweed babies,

Wrapped in cradles green,

Rocked by Mother Nature,

Fed by hands unseen.

Brown coats have the darlings,

Slips of milky white;

And wings - but that's a secret,

They're folded out of sight.

The cradles grow so narrow, what will the babies do?

They’ll only grow the faster, and look up toward the blue.

And now they’ve found the secret, they’re flying through the air,

They’ve left the cradles empty, - do milkweed babies care?

First two stanzas found in STANDARD CATHOLIC READERS BY GRADES SECOND YEAR by Mary E Doyle. (page 28)
The third stanza not attributed.
If anyone knows, please comment.

Based on personal experience, I have learned that most poetry is best enjoyed by hearing it or reading it out loud. The rhythms and collected together sounds of the words bring new appreciation when heard. Doing a few poetry readings or listening together can be lots of fun.

Enrichment Studies offers excellent resources for engaging children in the arts including poetry. The packages they offer are clear, easy to use and visually appealing. Check out what they have to offer by clicking on the image below.

The book Poetry Speaks to Children is wonderful collection of poetry meant for children that comes with a CD for listening. It includes poems by Jane Yolen, Langston Hughes, Nikki Giovanni and other great wordsmiths. If you don't feel like reading, just listen to a few from the CD together. An excellent activity for a little quiet time on a summer afternoon. 

Available form amazon.

Another Gymnastics Season Completed

She did it! With an outstanding All Around finish in 11th place in her age group at USAG Level 9 Eastern Nationals my daughter, Adah, has another gymnastics season under her belt.

After a few minor set backs of illness and family financial considerations this year, Adah had a fantastic season competing USAG level 9. She does the hard work of training and conditioning and we do our best to support her through each season. We are fortunate to have a young gymnast who appreciates the commitment and sacrifice it takes from her family for her to excel in this demanding sport.

A gymnast's season encompasses it all!

Congratulations, Adah on another year well done!
Adah's 2016 season on youtube

Supporting a Young Woman in the Toughest Sport

Participating in gymnastics demands a continual intense focus and commitment. It is an unforgiving sport and the opportunity to pause and savor an accomplishment is somewhat limited. Immediately following any competition, a gymnast is right back in the gym for practice and improvement. There is hardly a break before pushing on to achieve the next skill and reach the next level of competition. Expectations from coaches are high and reveling in victory is barely encouraged. There's not much celebrating in the end zone in this sport.

 

On April 10, 2016 Adah competed at Level 9 Regional Championships in Bourbonnais, Illinois. She placed 4th All Around and qualified for USAG Eastern Nationals.

In my role as gym mom for this young athlete, my responsibilities include, providing high quality meals and education about healthy nutrition, insistence on adequate rest, and continuing attention to academics. Plus, providing the important emotional support for the general overall well being of my daughter. Emotional stability and mental balance is an important factor for athletes. Young athletes need support and guidance to navigate through the intense emotional, as well as physical demands of training and competition.   

Here are a few suggestions for addressing the emotional development of a young athlete while participating in a high demand sport:

• Do fun things! It's important to do unrelated, just for fun activities on a regular basis.
• Maintain family activities outside of the sport. Regular family meals, for example, despite the training schedule.
• Encourage and support other interests outside of the sport. Art, crafts or music can all be enjoyed as a way to take a mental break.
• Acknowledge the demands of the sport. A tired athlete needs to hear that what they are doing is intense and tiring.
• Acknowledge participation as an accomplishment. No matter what happens in competition, dedication to regular training is an achievement. Commitment deserves a pat on the back regardless of the results.

I try to remind Adah of her many accomplishments as a competitor and team mate. I remind her that where ever she places at a meet, she has achieved success simply by being there. Like the many young athletes participating in this sport, she has developed an amazing command of her body, she has learned the skills of hard work, discipline and perseverance. In acknowledging to her the value of those skills, I hope to boost her confidence as a young women in all areas of her life. Given the hard work she has done, documenting and sharing her success is an important part of the process of her growth as an athlete and more importantly as a young woman striving for excellence. Above all, we (her parents), express to her our continual joy in her as a young woman, no matter what happens in gymnastics!

Celebrating the 4th of July!

Happy Independence Day, USA.

We are celebrating in our usual fashion with the local parade, food on the grill and other typical summer time cuisine, we will spend the day outdoors in our suburban backyard with the company of family and friends. The evening will be topped off with a few fireworks (carefully supervised).

This year I'm adding a reading of the Declaration of Independence to the mix. Find the text.
The festive nature of the high summer event has more meaning then we have typically acknowledged. I want to add the reminder of the freedom we enjoy and that along with the rights of life, liberty and the pursuit of happiness comes responsibility. Our celebrated freedom requires our attention to maintain for ourselves and preserve for the future.

God Bless America!

Homeschooling Works - We Have Proof!

We didn't start our parenting journey with a plan to homeschool. Honestly, I don't even really remember when it became our plan. In many ways, it kind of just happened. When our oldest was five, it just seemed that no one in our family was ready for the leap into schooling as we typically know it. By then, our family had pretty much become a happy, well functioning, unit of daily enjoyment, learning and living.

Enjoying the company of my young boys, I wasn't ready to give up the routines we'd established together. I didn't think my two year old was ready to give up the entertainment and mentoring provided by his older brother and most importantly, the older brother himself really didn't seem quite ready for an extended block of time away from us. So we entered into a homeschooling lifestyle - one year at a time. And so, as they say, the rest is history. And yes, the years go by fast, kindergarten became high school in the blink of an eye, much sooner then we as young parents could imagine. And we are still homeschooling - one year at a time.

So this spring, for the first time, our oldest participated in an official graduation ceremony. His experience attending classes at an institution of higher learning has been a positive and very successful one. Earning an associates degree and graduating with high honors is quite an accomplishment for someone who first entered a classroom as a college student. As a homeschooling mom, I have to admit, I'm just a tad bit proud and honestly, greatly relieved!

Seems like yesterday...

An official graduation ceremony!

Joyful sibling relationships have been
a homeschooling side benefit for our family.

There were occasional days of panic on my part, wondering if we were missing something or if we were covering enough academics, but mostly we all just continued to enjoy learning together. We have many stories, ideas, insights and resources to share from all of those homeschool years, but this post is mostly, simply to say - it worked! This spring, we are celebrating the wonderful results of learning and living those years the way we did!

No risks, no rewards.
Definitely no regrets!

Wonderful Resources

Local Museums Top the List

Despite having attended art school myself and despite living near a big city with fabulous art museums, I never felt I did enough art education or art history education with my young homeschooling children. A recent experience visiting the Art Institute of Chicago with my teen children highlighted what a wonderful shared experience it can be.

Any preparation ahead of the visit can make it more interesting and fun.

A few of my suggestions for making the actual visit to an art museum with students of any age more enjoyable are:

• Have a short (very short) list of pieces to find and mention them to your students ahead of time. View them in advance in books or online. Think picture books, stories, etc.
• To keep every ones attention, keep your visit length within a reasonable amount of time.  An hour really can be enough time to get a taste of several pieces of art that can be discussed later or even visited again. 
• Allow some time for spontaneous exploration. While I never plan to visit the displays of armor in the medieval section, the boys are always fascinated by what was worn by the knights and I learn some things, too.

Many museums offer hands on workshops that are engaging for children and adults. You can even try your own, at home workshops, before or after a visit. Copy a technique, or use the colors of a favorite painting in your own drawing or painting. Any activity that relates back to something you've seen can increase appreciation of an artist's work.

We also recently visited the wonderful, National Museum of Mexican Art in the Pilsen neighborhood of Chicago. They consistently offer excellent hands on workshops that look like great fun. I share a bit of our visit in a blog post here.  Any hands on, or other familiarization of the art, or of the process of creating it will enhance a museum visit and increase the likelihood of those exciting 'aha' moments.

The resources from Enrichment Studies add to any exploration of viewing or making art.
Erica Johns has been offering excellent resources for the study of art and music for quite awhile. Her materials are lovely, useful and inspiring. Definitely worth checking out.
This package is great for Father's Day.

Parenting Young Athletes - Part 2 - Feed Them Well

Children, pre-teens and teens all have the need for high quality nutrient dense food. Their growing bodies demand continual sources of energy, protein, vitamins and minerals to support and sustain their growth. Being young usually gives them a bit of wiggle room to recover from less then perfect diets. For young athletes however, the wiggle room is tighter. The demands are greater and the consequences of sub-optimal nutrition are far reaching into their life long health. While it is important for all young and growing people to have good nutrition, young athletes and their parents should pay special attention to their diets to help provide them the nutrients needed for optimal development.

Required: Three meals a day, plus snacks!

Three meals plus snacks, actually translates into four, five or even six small but nutrition packed meals a day at our house. Consistently providing enough high quality nutrition takes a concerted effort, one that can be hard to stay on top of at times. Below are some basic ideas and credible resources that I have found useful for staying informed and motivated to supply the healthy food my family of young athletes needs.

An over flowing fruit bowl visibly reminds everyone of a
healthy snack option as well as some beauty while it lasts.

The basic nutritional components of high quality, nutritious meals include carbs, protein and fats.

After a workout, it is important to replenish with all three of the basics; carbs, protein, fat. According to Nancy Clark, MS, RD, it doesn't need to be a lot, but having something as soon as comfortable following an intense workout will enhance the building of and recovery of muscles. She writes in her excellent Sports Nutrition Guidebook, that even 100 calories post workout can make a big difference and suggests 8 grams of carbohydrates, 10 grams of protein (one ounce of hard cheese), and 3 grams of fat. As little as 10 grams of protein following exercise can stimulate muscle growth.

Don't avoid the carbs. 

I am learning the importance of carbs for my athletes. I've heard young (especially female) athletes discuss and seen them intentionally avoid carbs. The idea being that they will avoid weight gain. While certainly not exclusive to young women, I've not personally heard this concern among the young male athletes, I know. Young and growing female athletes need to understand the value of carbs for their overall development and specifically for their reproductive development. I've listed a resource for a description and discussion of "relative energy efficiency" below. The energy supplied by carbohydrates is crucial for the building of muscle mass. Carbs provide the energy needed for activity but also the energy required for building new muscles. They are good for both before and after workouts and competitions.

Athletes need carbs, protein and fat.

We eat lots of bananas! Why?
They are a great value, have prime nutrients and
31 grams of carbohydrates.

Eating something before training optimizes post workout recovery. 

My teens usually eat something several hours before an event and a lighter snack closer to event time. Despite my urging, none of my kids eat much if anything during games or competitions which are often long drawn out affairs. Seven innings of a high school baseball game can be lengthy or four events at a gymnastics meet takes about 2 1/2 - 3 hours plus an awards ceremony. So I try to be prepared prepared and have nutritious snacks at events and competitions. Fortunately, the appetite typically kicks in and many gymnasts are ready to eat at awards. When available, I break my limited spending at meets rule and buy a fruit smoothie for my gymnast. Smoothie vendors typically have fresh fruit to use to create a healthful, hydrating, yummy post competition reward. Encourage your young athlete to have at least a few bites during events to maintain energy needed for games and competitions.

One task I personally find difficult, is always having snacks ready to grab and go for busy training or competition days. Those grab and go snacks get snatched up and eaten frequently at any time - on the go or not. I have to hide some of the packaged snacks, like granola bars, to make sure there are easy to take snacks available for when they are really needed. We keep granola bars on hand, a bag of clementines in the fridge and there are always bananas available.

What to eat after training or a competitive event.                                                         I'm repeating myself here - carbs, protein, fat.

Easy to prepare and full of healthy flavor, a crock pot meal with a beef brisket surrounded by veggies can be ready for an after training meal.

More Nutrition facts about protein and beef can be found at the Cattlemen's Beef Association's website. http://www.beefitswhatsfordinner.com/beefsbig10.aspx

If an athlete finds that their appetite is diminished immediately following a workout try a liquid instead of a solid food. Chocolate milk or a fruit smoothie can be a good choice to begin replenishing. On the other hand an, if an athlete has an increased appetite there is nothing wrong with having meat such as lean beef following a workout. Dairy is also an excellent source of workout follow up nutrition for young athletes. Fortunately, the appetite typically kicks in and many gymnasts are ready to eat at awards. When available, I break my limited spending at meets rule and buy a fruit smoothie for my gymnast. Smoothie vendors typically have fresh fruit to use to create a healthful, hydrating, yummy post competition reward.

Drink water and stay hydrated. 

Recommendations vary regarding water consumption. Needs will depend on the athlete, the activity and weather. An outdoor run on a hot day will require more hydration than an indoor stretching routine. Mostly, encourage your young athlete to pay attention to their own body and drink to thirst.

Adequate rest and recovery time is essential.

Sleep is the the best way to get the rest required for health, growth, continued learning (both physical and academic) and athletic performance. Sleep is required for the hormonal cycles that encourage and stimulate physical growth and development, including building muscle. Without sufficient sleep, workouts can place an excessive demand on a growing athlete, translating into lower performance, injury or just plan grouchiness.

While most of this may seem obvious to anyone feeding a family, I find it useful to have reminders to help us stay on track. Providing ongoing nutritious meals and snacks can often be harder than it seems when assisting young athletes in accomplishing their goals. Well written published resources offer ideas and credible recommendations.

A few excellent resources below. Some are affiliate links to resources I have viewed, read and find valuable.

Sports Nutrition Guide from USADA U.S. Anti-Doping Agency.

For important information regarding young women athletes and nutrition, check out the article at eatright.org.
http://www.eatright.org/resource/fitness/sports-and-performance/tips-for-athletes/preventing-relative-energy-deficiency-in-young-female-athletes

Nancy Clark's Sports Nutrition Guidebook 



Secrets of Feeding a Healthy Family by Ellyn Satter

Highly recommended by parents and dietitians alike, Jodie Shield's book is an excellent resource for every family.