Blog

The Power of The Platter on Thanksgiving

  Happy Thanksgiving Sports Moms and Dads!  We had the first snow of the season last night here in New Hampshire and now I feel like I can wrap my head around the holidays!   Holiday meals are wonderful, family and friends all gathered around a table loaded with delicious food and drink.  Lots of laughing and friendly chatter until the dreaded “kid meltdown” over refusing to eat what has been prepared.   You know the drill:  “That looks yucky” to Grandmas green bean casserole or “That smells stinky” to Aunt Betty’s Brussels sprouts.  Immediately, the tension and food wars ensue.  Part of this behavior is to be expected due to the change of routine etc.… and in general, I would say that a holiday meal is not the time to get sucked into a food war but I have found one little trick to add to our feeding children…

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14 Food Preparation Tips to Save Your Sanity at Dinnertime

  For many Sports Moms, the most stressful time of the day is DINNERTIME! You know the drill, walking through the door to a cold, dark house (thank you, Time Change) and everyone is starving and wants dinner – NOW.   Having no idea of what’s even in the fridge can escalate our stress to an even higher level. Rewind for a minute. Imagine, walking through the door to the wonderful smell of dinner cooking in the crock pot. Yes, it still may be cold and dark and everyone may still be hungry, but DINNER is READY!   A couple of hours of food preparation on the weekend can be a game changer in helping resolve the What’s for Dinner Stressor!   FOOD PREPARATION TIPS:   Steam or bake chicken breasts and store in an airtight container. This can be added to salads, used in casseroles, sandwiches, and burritos.  …

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What is Your Student-Athlete Eating?

SPORTS NUTRITION FOR THE STUDENT ATHLETE: “OWN IT”   Student athletes are one of my favorite groups to work with.  I love being able to help them realize that  properly fueling their bodies can have a huge impact on how they feel both on and off the field.  I love to show them that it is possible to achieve their goals utilizing  RWF (Real Whole Food) as opposed to relying on chemically laden food-like supplements.  I love to see the “light bulb” go off when they realize that fueling their body is one of the few things that they have control over in this whole competitive “Sports Thing.”  Last but not least, I LOVE when they call or e-mail me to keep me posted on all their achievements.   Yup – I LOVE working with kids!   As sports parents we are all too aware of how difficult it can sometimes…

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The Value of Sports For Children with Special Needs

Close your eyes. Imagine a basketball game and the players are special needs children.   One of the great things about sports is everyone can participate. Our son, Ian, is a wonderful example of a special needs child benefiting from sports participation. In the fourth grade, Ian was diagnosed with mild Asperger’s Syndrome and anxiety. After trying several sports, he clicked with karate. Now, sixteen years-old, Ian is a brown belt.   Karate has been such a blessing in his life.   Sports help children with special needs in many ways. They develop self-esteem, experience a sense of belonging and their confidence increases. As a result they may be more open to trying new sports or activities. Ian discovered he was capable of learning the moves in karate. Unlike the other sports he tried, karate gave him the opportunity to learn at his own pace without competition while actively participating…

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How Does This Registered Dietitian Feed Her Active Family?

As mom of four active boys, our weekends are full of activities. This past weekend it was baseball and lacrosse.  A crazy schedule, but I would not change it for a million dollars! And as sports moms (and a registered dietitian) the question I get asked A LOT is how I feed my family of four active boys (and a super busy husband).  I think people assume that since I am a Dietitian I must have perfectly balanced meals on the table every single night.  NOPE.  But with that being said, I have always had a pretty consistent approach to feeding the boys.   My Approach to Family Nutrition   After about the age of 4, I stopped being a short order cook (75% of the time).  Although I understand that kid’s, just like adults, have specific food preferences, I refuse to cook 4 different meals.  If there was a…

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QUICK AND EASY BREAKAST IDEAS – ON THE RUN

TEAM UP TUESDAY with Registered Dietitian Noreen Gallo MSRD Your Forever Diet Nutrition Counseling   Quick and Easy Breakfast Idea – ON THE RUN I am not going to lie; mornings at our house are not always pretty. In fact, most days, you are more likely to find me digging through a basket of unfolded laundry looking for a pair of boxers or reminding son number 4 to charge his computer, than scrambling eggs or flipping pancakes. That being said, breakfast is also non-negotiable, no one walks out the door without something in his belly. Breakfast provides the body and brain with fuel after an overnight fast, (hence the name break-fast) and when we skip it, we are essentially running on empty. Sadly though, on average, 12-34% of children and teens miss breakfast on a regular basis.   WHY IS BREAKFAST SO IMPORTANT?   A balanced breakfast helps boost brainpower, improve…

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How to Keep Your Kids HYDRATED

TEAM UP TUESDAY with Registered Dietitian Noreen Gallo MSRD Your Forever Diet Nutrition Counseling   How to Keep Your Kids HYDRATED   Typically we think of spring and summer as the time to focus on hydration due to the hot weather but really it is an issue that is VIP all year long.  Many kids participate in fall/winter sports that are indoors (basketball), require pads (football, hockey) or are in the pool (hidden sweat) and hydration is key to health and performance.   QUICK SON #4 STORY   My youngest son is a baseball player.  Although he plays/trains all year, the spring and summer find him with multiple practices in a day and tournaments each weekend. This is all good because he loves it, but last spring it caught up to him. He came home from practice with a terrible headache and was beyond exhausted. As the night progressed he…

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Carbohydrates, Protein & Fat: The Nuts & Bolts of an Athlete’s Diet

When I work with athletes of all ages, the first thing I point out to them is that although they may not have control over play time or positioning during a game, they do have control over what they put in their body.  Properly fueling their body can give them an edge over their teammates.  As parents, we can play an integral role in developing healthy habits in our kids, but to do this, it is important to understand the 3 main components of food and why they are so important.   Misinformation is rampant in the field of sports nutrition and as parents, it can be difficult to sift out fact from fiction.  Much of the information out there is geared toward adults, yet it is important to remember we are dealing with growing children with very different nutritional requirements.   Kids need a team of nutrients to perform…

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