What should a youth athlete eat?

Benefits of whole grains:
-They're high in fiber, helping us maintain a healthy GI tract
-They're slow to digest, helping us maintain energy levels
-They're loaded with vitamins and minerals, improving our nutrient density
-They're satisfying, helping us control appetite

Food for thought:   If there's a cartoon on the box or package, leave it on the shelf!

*The recommended dietary allowances suggests an intake of 2200-2500 calories for 11-14 year old females and males. 
-The numbers will fluctuate pending activity level

The importance of fiber
-Fiber helps sustain energy over a longer period of time, slows the digestion of food.  It helps lower the risks of heart disease, obesity, certain cancers and diabetes. 

Kids are picky eaters=
1. Make it fun for them- cut up fruits and vegetables in the shape of fun things, tell them about eating the colors of the rainbow.
2. Research suggests it takes about 12-15 times of introducing a new food before a child may truly like or dislike it. Don't stop after 1 attempt.

Protein
1. Protein is crucial for recovery and repair
2. Protein should come from a variety of sources
3. Additional protein can and should be consumed through whole foods. 

Fats
If it's solid at room temperature, ditch it- instead opt for olive, canola, and flax oils, along with raw nuts, avocados, and fish. 
Trans Fats
-Ditch partially and fully hydrogenated oils it is still trans fats even if the label says 0 grams of trans fat.

Benefits of Breakfast
1. Improved cognitive performance
2. Higher test scores
3. Decreased body weight
4. Increased iron intake
5. Increased calcium intake
6. Increased folic acid intake

Breakfast ideas
1. Rolled Oats
2. Cheerios
3. Raisin Bran
4. Bran Flakes
5. Most Kashi Brand cereals
6. Oat Bran
7. Wheatenna
8. Shredded wheat
9. Eggs w/some mixed veggies
10. Yogurt with fruit
11. Fruit and natural peanut butter
12. Raw nuts and dried fruit
**This is not a comprehensive list just simple ideas

**Children should not be forced to eat or clean their plates. Or saying you can't eat dessert unless you clean your plate does not teach the child to listen to when they are actually full and encourages the child to please others and ignore natural hunger cues

Simple Nutrition Tips
1. Encourage higher quality foods
2. Eat Breakfast daily
3. Eat calories, don't drink them
4. Decrease trans fat foods and the intake of high sugar, high fat drinks, snacks, and foods in a general way to improve the quality of the diet, without limiting growth and development.

Food for thought
*Research suggests when children are allowed to be part of the decision making process, they will be more likely to follow through with the outcome because they play a role.  When talking with kids, have them speak up and figure out different solutions together. 

Mineral Needs
1. Calcium- Bone mass
2. Iron- Essential for blood cell formation 
3. Zinc-Hormone production 

Vitamins Under consumed
1. Vitamin A
2. Vitamin C
3. Vitamin B6

How Fluid Losses can negatively impact Performance
1. Increase heart rate
2. Decrease in cardiac output
3. Decrease muscular endurance
4. Increase core body temperature
5. Muscle cramping from electrolyte loss (Sodium and potassium)
6. Decreased Balance
7. Reduced strength and power
8. Heat Exhaustion 
9. Heat Stroke

Primary Fluid
Primary fluid should be water closely followed by skim milk

Halloween Tips Part 2: What can you give to your kids?

Well if you are trying to serve healthy candy options there are a few better options.  Dark chocolate is a better option over milk chocolate though most kids will find it to bitter to eat.  Peanut M&M's are a better option due to the peanuts in them.  Reeses are an okay option due to the peanut butter and snickers are another okay choice due to the peanuts.  There is also a new healthy chocolate option entitled un candy.  It is suppose to have less preservatives and more natural flavors. 

Here is a quick workout for you to do if you consume to many mini-candy bars from your kids.  Below is a mini circuit:  Do the below circuit 10 minutes perform each exercise for 30 seconds and repeat for 10 minutes total.  (20 minutes if you really indulged) 

1. Squats to a push-up

2. Dips with a reach to toe

3. Up/Down Planks

4. 6 high knees to 6 lunges

5. Burpees w/jump at the top 

**This circuit will burn between 100-250 calories pending intensity calorie burn based on a 140lb woman. 

Halloween: Tips for not gorging on all that sugar

I just read Halloween is the 2nd biggest holiday in the U.S kind of crazy.  Well with Halloween comes the candy with the candy comes adults nibbling on their kids treats and kids overeating all the candy how can we stop the monster madness!!

So how can people stop from gorging over all the candy?
1.  The parents can take all of the kids Halloween candy and hide it from the kids and give them 1-3 small pieces a day pending on the age and activity level of the kids.  My parents used to do this to us and we never complained and usually never finished all our candy because we got sick of eating it daily.  This is what you want from kids so they do not become dependent on the sugar.

Now the 2nd part how can the parents or adults not gorge in the candy?  This is going to require some will power.  Think about what you are eating how do you feel after you eat it?  Did it satisfy your craving or just encourage you to eat more?  The hard part is you have to be truly honest with yourself and know what you are feeling.

What does all that sugar do to your body?

There are numerous studies out now looking at what sugar does to the body.  Many have proven that sugar is more addictive than drugs.  So many kids who are used to eating candy everyday will become addicted and want it more as adults.  So my challenge to you can you go for a week without sugar?  Monitor your sugar intake and notice how you feel that week without it.  Do you suffer withdrawal symptoms, crave more sugar?  Take notes in a journal after you make it through that week or two try not to look back as soon as you have sugar again the cravings will come right back.  The longer you can resist the better for your body. 

Part 2 coming later this week- What are healthy alternatives to give to your kids?  What are the "healthiest" candies? What are quick exercises you can do after eating your 13th mini snickers bar?

Working to fight childhood obesity

I recently was listening to Michelle Obama speak and it reminded me about the childhood obesity epidemic going on in this country.   I have not worked as a teacher this last school year but have talked to friends who are teachers.  They are sharing with me the dilemma that is going on in the classroom with students who are overweight.

1. They are getting bullied.
2. They have no energy.
3. They lack self esteem
4. Lack of friends
5. Don't like to participate in gym class

This is not entirely their fault their parents have not educated them to make correct choices.  Now I understand sometimes the parents lack the education themselves.  I have discussed with parents do you know what to feed your kids?  A lot of times they don't know and say there is too much information out there and get overwhelmed.  I understand the confusion and I think it is the job of fitness professionals in the community who have the knowledge to step up and educate society.  So I am asking anyone in the Twin Cities if you want to partake in a movement and want to help let me know.  I am organizing a group who will donate time to help educate families and schools on the proper nutrition and activity needed for growing kids.  Message me below or shoot me an email at safiretraining@gmail.com.

 Thanks and here is to a new movement in MN!

Bucket Lists and Fitness Do Go Hand in Hand

I most recently went through a mini-fitness photo shoot (a sample picture above and one below).  I had always wanted to do one, I guess you could say it was on my bucket list.  I decided to actually make a bucket list.  Now not everything on my list is fitness related but quite a few things are.  I like to be organized so I even organized my lists into I want to do in the next year, next 5 years, 10 years, over the span of many years.  Once I separated my lists I put the next year lists into months.  One of my bucket lists challenges I'm going to attempt to do is run a 10K and the other is doing a fitness show in the bikini category.  My goal is to do one in April.  I'm very excited and will start my serious journey in December.  I will update my progress and workouts throughout the journey.  

So my challenge to you make your bucket list today.  Put things on there that will push you outside your comfort zone.  I have quite a few things I would have never tried but am now excited to, decorating cupcakes, going to a cooking class.  To some that may sounds easy but my food presentation is not always the best.  Get started today and experience yourself in a new light.

How do I lose those last few pounds

I have been asked by many people in the last few weeks how do I lose the last 10 pounds or so.  Well there is no secret weapon but you can do some things daily that will make a difference on the scale to make it budge.  

1. Eat breakfast- You need to make sure you get your metabolism kicking and don't eat doughnuts.  

2. Drink lots of water- Staying hydrated is key make sure you are drinking water instead of eating when you really are not hungry and might be just thirsty.

3. Count your calories- myfitnesspal.com is a great website to use.  You might be surprised at how many calories your consuming or not consuming.

4. Find a workout buddy- Sometimes they help push you to the next level.  Make sure they are a good workout buddy and not just a good friend who really won't push you.

5. Find an accountability partner- Find someone in your life that will hold you accountable for what you are trying to accomplish.  If you tell them what your goals are they can help you achieve them or at least keep you honest.

6. Eliminate bad influences in your life- If there is someone holding you down get rid of them.  Evaluate why they are in your life in the first place.