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.

Making Connections in Pilsen - A Local Field Trip

One of my favorite things about homeschooling is having the opportunity to visit interesting places in our community and beyond at times when it is most convenient for us. We have wonderful museums in Chicagoland and it is great to visit them on "off" days when there is less traffic (people and cars) to negotiate. 

We recently visited the National Museum of Mexican Art located in the Pilsen neighborhood of Chicago. The Pilsen neighborhood has historically been a neighborhood of immigrants. The Mexican population of Pilsen grew in the 1980s and the National Museum of Mexican Art was founded during that decade.The museum is a beautifully curated museum with more art, culture and history than can be absorbed in one day. 

With two students currently studying Spanish and an exchange student from Mexico staying with us this year, the museum offered a local opportunity to share cultures. Touring the museum with our exchange student allowed us to expand our connection in a unique way. Despite a full nine months of living together, it seems we are all still just beginning to incorporate our understanding of the deep cultural connections between our two countries.

Museum gift shops are the best!

The National Museum of Mexican Art gift shop
was a delightful part of the visit. 

Photos were a part of our own artistic
response to the Pilsen neighborhood.

Making connections is what learning is all about.

Gotta eat lunch,

so we sampled the local cuisine.

In our family, every field trip requires a meal. We sampled the local cuisine in the neighborhood and were not disappointed. Sharing a meal brings people together and sharing cultures includes food. The way to a man's (or woman's) heart.... 

Making connections through art is less immediate and perhaps a little more intellectual then a meal but one that can also contribute to bringing us closer together. Despite our different backgrounds, our universal interests in food, art, sport and music have a way of bringing us together. Expressing diverse ideas can happen more easily and naturally over a mutually enjoyed interest. Sharing unique aspects of our own cultures within the framework of our common interests can be some of our most enjoyable experiences with each other.

Avo and Sammie performing with students
at DePaul University

Though we didn't have an opportunity for a shared musical experience on this trip, it did bring us full circle back at home with the opportunity to listen to Latin inspired music and percussion.

The Pilsen neighborhood includes an important connection in our family for my husband, Avo. We saw the area that is referenced in an album written and produced by Avo, and his friend Sammie Torres, "Passing Through Pilsen". Sammie grew up in Pilsen and was influenced and taught by several generations of talented musicians living there. Avo and Sammie have a shared enthusiasm for percussion that transcends and celebrates both of their diverse immigrant Chicago backgrounds. Hopefully, our next visit to Pilsen will include live musical art, as well as, the visual and culinary. Until then we'll be listening at home. And I'll be providing the mandatory motherly embarrassment by dancing!

Where's the Beef?

'City Moms' Early Spring Farm Tour to the Adams' Family Beef Farm

March weather in Northern Illinois is far from predictable and though we had a warmer then usual spring day for our visit to the Adams family farm, it was still a bit chilly. When we arrived, the 'City Moms' gladly huddled into a warm barn to hear what Alan Adams had to tell us about his family farm. Alan welcomed us into the barn with pleasure and more then a little bit of pride. We were gathering into the shelter of a family heirloom. The cozy building was constructed with beautiful oak beams by his grandfather in the 1940's.

Alan began his informal lecture by sharing childhood memories of the space in which we gathered. Barns and haylofts were fun and wondrous places to visit. His recollections brought to mind some of my own childhood memories of farm visits. Unlike my own family though, Alan's has retained ownership of the farm and passed down the family tradition of farming as a livelihood. He shared his pleasure of having his young grand-daughter, the seventh generation of their family, living on the farm.

Read more about Illinois' family farms at watchusgrow.org

Alan continued his presentation by sharing some of his extensive knowledge of raising high quality, nutritious beef. He explained the classification of cows as ruminants and their ability to digest cellulose (grass). The cow's four compartment digestive system gives her the ability to process grass and vegetable products that cannot be broken down and used by most other animals, creating the opportunity to make hard to till land productive through grazing.

Maternity ward.

Calving soon.

The importance of the inter-connectedness of the people, the animals and the land is emphasized on the Adams' farm. The interdependence of the three is continually taken into consideration as choices are made for creating a high quality product and a sustainable business. Alan discussed past and current practices in raising beef and predicted more extensive use of DNA testing by farmers in the near future to inform their choices in cattle breeding. While every farming family, their knowledge and the track of land they farm is unique, for a farmer to continue a viable family business, learning about and understanding the beneficial uses of new technology in farming is necessary.

Science and technology have improved the outcomes for agriculture in ways many of us aren't even aware of. Alan's first hand day to day experience and his long term view from a life time of farming have given him an understanding of the many benefits of using of science and technology in farming. Some of the evidence based practices bringing benefits to farmers and consumers that he discussed include selective breeding, vaccines, antibiotics when needed, and the use of hormones for more efficient beef production.

More informational resources for digging deeper.

For an in depth discussion regarding the use of antibiotics by a brilliant and experienced ranch woman (first hand knowledge wins) read: https://feedyardfoodie.wordpress.com/2011/12/13/the-misunderstood/  Also, a more thorough look at the use of hormones in beef production can be found in the following article from the University of Nebraska, it offers more evidence based information http://newsroom.unl.edu/announce/beef/2846/15997

Protective cow with her calf.

Selective breeding contributes overall to the cattle raising process. Beef quality is one aspect, so is the temperament of the cows. Ever watchful the cows are bred and prized for their mothering instinct. Two calf-cow pairs were brought in from pasture, to provide the 'City Moms' an up close view of these beautiful animals. A curious calve isn't ever far out of his mother's sight. These cow-calf pairs are typically in the pasture grazing and utilizing otherwise hard to farm pasture land.

A curious but tentative calf, mama cow keeps a watchful eye.

The efficient production of beef; that satisfies consumer demand, maintains the health of the animals and provides enough profit for a family farm business, necessitates the integrated use of science and technology. Alan Adams' acquired knowledge is being passed on to the younger generations of his family, but he is also clearly open to new research and evidence based approaches. He was also, like all of the farmers introduced to the 'City Moms', eager to share with us the hows and whys of the choices he makes on his farm. He wants consumers to know the facts and is willing to be transparent about the farming practices he utilizes to increase non-farmers understanding. 

The Adams family has a long history of farming. They incorporate a love and understanding of the land on which they live and extensive knowledge about the animals they raise. They continue to learn about and apply new evidence based information to create the best possible outcomes for their business and the consumers they serve.

JoAnn and Alan Adams

Participating in the Illinois Family Farm program has not, by any means, made me an expert in farming. Even as a consumer, I still need to do more of my own research, but my grocery buying choices are far more informed then before participating. Truly being marketing savvy demands a deeper look from a variety of angels for all of us. While my consumer education will continue on my own, I am truly grateful for the hospitality and sharing of information provided to me by the farmers who opened their gates and barns to me as a 'City Mom'.

You can view a short video about the 'City Moms' program and the tour of the Adams' farm on the American Farm Bureau website.

Welcoming the Re-emerging Artist and Trying to Capture the Sky

Today the light and the sky above Chicagoland were amazing to behold.
The colors, the air, the wind and the clarity in the scenery above left me almost breathless. All day long in every direction the clouds blew by in voluminous rotating shapes above my life on land where I spent my day in meetings and driving or trying to drive, avoiding at least one fender bender due to the distraction of trying to take in the brilliant blue of the sky and the billowing clouds while accomplishing work and errands necessary for the weeks functioning of our household.

It wasn't until near sunset that I had an opportunity, finally, to stop with camera in hand, to click to my eyes content, though I know, I didn't even begin to capture what I saw and what soaked into my awareness both of our wonderfully beautiful world and of my own artist self returning to the forefront of my life. To view, to see, to look deeper, to behold and to capture, interpret and share a unique view visually - is once again, on my to do list.

It is a surprise mostly to myself, as I honestly thought making art was a lost interest. Gone. I sold my easel. I'd moved on.  Except for creating in more practical forms, I haven't created much art for awhile. Crafts have still entertained some space in my life for the making of useful beauty. Knitting, sewing, a small watercolor painting now again, but mostly, I'd moved on. Consumed by the raising of children, homeschooling them and assisting others in their new family beginnings. I had other priorities - for awhile.

But now, my artist self, who has been left standing in a corner, arms crossed in disgruntled annoyance at being ignored, foot tapping impatiently; is smiling broadly with anticipation of new adventures and explorations. This time - with more joy, more happiness and more love held near. This time - with less concern about the opinions of others, and more concern for the ability to share with them the love of being, seeing and creating. This time - with no concern for the acknowledgement of experts, unless theirs is given in the spirit of pure encouragement and very useful information. This time - to share the amazement of it all, to revel in the ability to respond and create. And to express the joy therein!

Create more, consume less!

Snowflakes - Art, Science, Craft, and Beauty.

January 2017

Updated

The seasons they go round and round... 

Snow has covered the ground once again in Chicago-land. 

We are celebrating the days of winter with a unit study of snowflakes from a wide variety of angles. Because there is also, so much anticipation of spring around our house lately, this is somewhat of a scratch the surface, snowflake study. You will see, if you explore any of the resources listed here, a unit study of snowflakes can easily become an in depth science lesson or a major exploration into an art such as photography, a craft like crocheting, or the more unusual craft of paper cutting. Enjoy these inspiring resources and the last lovely (yes, lovely) days of winter. The muddy shoes of spring are just around the corner!

Art

Don't miss the absolutely, amazing snowflake creations by Thomas L. Clark, aka Dr.Snowflake.
A true paper artist, Thomas L. Clark creates snowflake masterpieces. I had the good fortune of discovering his work at an exhibit at the Brookfield Zoo, in Illinois, several years ago. He has published 21 books of his inspiring hand cut snowflakes. He also conducts an annual winter workshop in Michigan teaching his paper cutting techniques. It's on my calendar for next year!
Get a glimpse of his art on YouTube.

DIY. Try your hand at creating paper snowflakes. You can find simple directions for making your own paper snowflakes from Alpha Omega Publishing. Below, Adah is following the instructions in one of Thomas L. Clark's snowflake publications.

Science

From an amazing snowflake photographer - Don Komarechka. This is true scientific observation at work. Don Komarechka's work is fascinating and inspirational for all aspiring photographers and scientists. Don posts his snowflake photo wonders regularly during the winter on his page on google plus. Check out the snowflake poster, on his website.

DIY. For your own micro snowflake observations, keep a piece of black felt in the freezer, when the next snowstorm hits, catch some flakes on it and observe through a magnifying glass, microscope or camera. What is captured under the lens is truly magnificent!

More Art and Craft

We have an amazing aunt who makes us beautiful crocheted snowflakes. This year, she also sent us detailed how-to crocheting instructions. As with many enticing projects, it is on our - learn to do list - to make these, unfortunately, we admittedly, haven't gotten to it yet! DIY. Still to do!

Reading 

There are actually quite a few good children's read aloud options that explore snowflakes and individuals who have been captivated by them. We read this one together when my children were younger.


It is a delightful read!
"Of all the forms of water the tiny six-pointed crystals of ice called snow are incomparably the most beautiful and varied." -- Wilson Bentley (1865-1931)

Creation Illustrated has a wonderful
Unit Study about snow.

And here's one by Snowflake Bentley's brother.
http://amzn.to/1KuStUi

The dark, cold days of winter can seem to drag on at times, but any new exploration and acquisition of knowledge (even if it's while snuggled on the couch, especially with hot chocolate!), can revive everyone's spirits. Enjoy the snowflakes, while looking forward to spring. The crocus will be peeking through the snow soon!

This post is linked on the Schoolhouse Review Crew Blog

(RunRanFam participates in Amazon's affiliate program. There are affiliate links in this post.)