by Amy Mullins, PhD, RDN | Aug 27, 2021
Healthy snacks fuel the athlete! Photo credit: Amy Mullins
When it comes to your kids, you’d do anything to help them succeed… in the classroom, in their relationships, in life. So, why not on the basketball court, soccer field, swimming pool, or whichever sport they’ve fallen in love with? They may have the best equipment, participate in extra training lessons, and put in 110% during every practice and event. But, is this enough? Is there something missing?
It’s no secret that your child is growing. In order to function in their sport, improve performance, and promote recovery, kids need food to help support the increased energy requirements. This ultimately means more planning and more groceries!
Follow these guidelines to fuel your superstar during the week, before the game/event, and after the game/event.
Pre-Game Meal/Snack
Eat a good-sized meal at least three hours before the event. This gives the tummy time to process all the food to prepare it as fuel. Have a light balanced meal with some carbs and fats. These will sustain you throughout your exercise! Carbs and fats are both great fuel sources, and the fats digest slower to help keep you feeling full. Pick foods that digest well to avoid any nausea or upset stomach. Don’t forget to drink some water to start off hydrated!
- Breakfast Ideas: fruit, lightly sautéed potatoes, scrambled eggs, or toast with nut butter or smashed avocado
- Lunch Ideas: turkey or ham sandwich (avoid fatty cheeses and condiments), peanut butter and jelly, fruit, pretzels, or cereal
- Snack 30 minutes before the event: peanut butter crackers, granola bars, fruit snacks, or goldfish crackers
During Practice and Games
For exercise lasting less than an hour, sip on some water to stay hydrated. For exercise lasting longer than an hour, a sports drink like Gatorade or Powerade will help replenish lost carbohydrates and electrolytes. For longer lasting activities or day trips, bring along some easy to eat snacks with lots of carbs, and some fats and proteins. Peanut butter and jelly sandwiches and granola bars are great options!
Post-Game Snack
After exercise, it’s important to recover, refuel, and re-hydrate. Protein will help our muscles recover while carbohydrates will help refuel for the next activity. Drink plenty of fluids to rehydrate! Good choices for quick, easy snacks include chocolate milk, peanut butter crackers, cheese sticks, bananas, apple slices with peanut butter, or smoothies with or without protein.
Dinner Plate After Practice and Games
- Grains/Carbs: Should take up roughly 35% of the plate
- Lean Protein: Should take up roughly 25% of the plate
- Fruits and Veggies: Should take up roughly 40% of the plate
- Hydration: Focus on replenishing lost electrolytes and fluid loss
Components of a well-balanced meal include:
- Meat & poultry – great protein sources for recovery. Pair it with a carb!
- Whole grains, fruit, pasta, rice, potatoes – great carb sources to complement your protein. These will help replace the energy you burned during exercise.
- Water, milk, and fruits will help replenish fluids lost during exercise.
Eating right not only on game day but throughout the week will do wonders for your child’s athletic performance. Not only that, it will set them up to be successful and healthy adults in the future!
Guest contributors: Patrick Burns and E. Jane Watts, Dietetic Interns from Florida State University’s Department of Food, Nutrition, and Exercise Sciences
The use of trade names in this post is solely for the purpose of providing specific information. It is not a guarantee, warranty, or endorsement of the product.
References:
Academy of Nutrition & Dietetics. Ellis, E. (2020). Hydrate Right. https://www.eatright.org/fitness/sports-and-performance/hydrate-right/hydrate-right
American Dietetic Association, Dietitians of Canada, American College of Sports Medicine,
Rodriguez, N. R., Di Marco, N. M., & Langley, S. (2009). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and science in sports and exercise, 41(3), 709–731.
https://performancepartner.gatorade.com
https://www.eatright.org/fitness/sports-and-performance/tips-for-athletes/gameday-nutrition-tips-for-young-athletes
by Julie McMillian | Aug 27, 2021
Fingerpainting Baby Sensory Photo Source: Julie McMillian
In the early childhood years there are key experiences that are essential to development. Babies and toddlers benefit from sensory activities and it is important for overall health and well-being. When does sensory development start? The answer is before we are born. Everything we do as humans involves our senses. In a child’s first five years, sensory play supports cognitive development, language, problem solving, and social and emotional interaction as well as motor development. Research shows that sensory play is needed for children to develop more complex learning abilities as they grow.
During the first twelve months, an infant begins to build an understanding of their world. It can seem like a challenging time because they are often exploring with their mouth. There are some simple activities that are both safe and entertaining for babies at this age.
Baby Sensory Bin Photo Source: Julie McMillian
Sensory bins are hands-on interactive tools that use sight, touch, taste, hearing and smell. A sensory bin can also be used to hide and find objects which creates an opportunity to encourage language development. Fine motor skills can be developed by using the pinching, grasping, scooping, pouring, and stirring movements with a variety of tools. Sensory bins can be inexpensive and switched out easily to create strength and hand development.
Sensory Bin Ideas
- Sponges and Water
- Cooked pasta with food coloring
- Dry Cereal with or without toys
- Oobleck (2 cups cornstarch and 1 cup water)
- Gelatin
Outdoor sensory play is another great way to use multi-sensory experiences for healthy child development. Outdoor equipment at home or the park can be used. Simple experiences with grass, sand and water encourage exploration and creativity. A reserved child may come out of their shell when outdoors. Nature opportunities will provide health benefits of fresh air, exercise, and vitamin D.
Baby Sensory Outdoors Photo Source: Julie McMillian
Outdoor Sensory Ideas
- Sit in the grass
- Crawl in the sand
- Smell the flowers
- Touch the leaves
- Take a nature walk
- Have a picnic
- Read a book
As a care giver, you can focus on a certain skill that may be lacking in a child’s development or provide an array of activities that stimulate growth. When children can explore and try new experiences they can attach meaning and unlock key skills needed for their future. Sensory play is valuable and essential for learning and the activities are endless.
by Heidi Copeland | Aug 27, 2021
Can you believe it? Here we go, again! The Covid-19 delta variant case surge is an unwelcome visitor for sure!
What works? What doesn’t work? I have always liked to err on the side of caution. Sound science is both prudent and responsible. Sound science says masks are necessary for our personal safety and the safety of those around us. In fact, with the dramatic rise in the number of Covid-19 delta variant cases, masks are being seen as necessary – in the workplace, in public, and at home in the event there is a contagious individual. The delta variant transmission rate is more easily spread than the original strain of Coronavirus. In fact, the Covid-19 delta variant:
- Is more contagious
- Might cause more severe illness than previous strains in unvaccinated persons
A protective face mask can help to reduce the spread of the COVID-19 virus.
Photo credit: Heidi Copeland
Public health experts advise mask protection. Wearing a mask works. What kind of mask? A mask that is protective. Protective masks fit (your glasses do not fog), protective masks have a high filtration efficiency (materials, plus fit), protective masks have an extra layer of protection, and protective masks are large enough to cover both the nose and mouth at the same time and small enough to ensure large gaps do not occur. Protective masks should be comfortable enough for extended wear.
An efficient way to use what we already have is to double up – layer prevention strategies. Layering means wearing a cloth mask on top of a surgical mask or wear two cloth masks. Adding a filter also can extend the life of what we already own.
I’ve recently seen a few good mask hacks. One such hack involves using hair clips to hold the loops of the mask tightly at the back of the head and the other hacks tie the loops in such a way as to minimize any gaps on the side of your cheek, nose, and chin.
Although we are not quite back to square one, the ugly Covid-19 virus and its variants continue to rear their hideous head primarily through the air. If indoor space is shared – EVERYONE should be wearing a mask.
Let’s face it, we are relying on the decisions other people make. If everyone makes good decisions, we can bask in the glory that we did our part to help ourself and our neighbor.
Mask’s work.
For more information, visit: https://www.cdc.gov/coronavirus/2019-ncov/variants/delta-variant.html
by Julie McMillian | Aug 24, 2021
Julie McMillan is the Extension Agent for 4-H Youth Development and Family and Consumer Science in Gulf County. She started in March 2020 around the same time the pandemic went into full effect for many of us. It didn’t matter, though, because she couldn’t be more excited to serve the community and start her new career. Julie grew up in Gulf County in Port St. Joe. Early on, it was obvious that serving others would be a huge part of her life because it was modeled by her family. Julie joined 4-H at the age of eight and knows it contributed significantly to who she is today. She was able to learn responsibility, leadership skills, and how to make good choices while connecting with youth who would become lifelong friends. None of this enriching experience would have been possible without the Extension Agent and volunteers who gave many selfless hours to planning and preparing hands-on experiences.
Julie’s Mom and Grandmother made sure she knew the ropes when it comes to taking care of family and anyone in need. They taught her how to make meals on a budget, grow and prepare fresh vegetables and fruit from a garden, and always give to those in need. Julie is married with two young adult daughters and a little one who was born last year. She likes spending any free time with family, friends, and their animals at their farm.
Her background has primarily been in Education but she also worked in the health field for several years at the county health department. Julie started out teaching at a small private school and then spent many years at an Early Learning Center. Upon obtaining her Bachelor of Science Degree in 2012, she was given the opportunity to join the county school system as an elementary educator. Julie is known mostly for her love of and passion for horses. She and her husband run a small horseback riding on the beach business and have given riding lessons to people of all ages. However, this fall brings her back to school as a student. She has been accepted into the Graduate Program at the University of Florida to pursue a master’s degree in Extension Education. She is looking forward to continuing her education and expanding programs and experiences for youth and adults in her county and District.
by Heidi Copeland | Aug 24, 2021
Yes, that’s right, the expanded, Advance Child Tax Credit is NOT stimulus money. The Child Tax Credit is an ADVANCE payment of next year’s Child Tax Credit. Taxpayers with qualifying children are entitled to claim qualifying children for an income tax credit.
With that said, there are two types of credit: refundable credit and nonrefundable credit. Although both kinds of credit can reduce your tax liability, only a refundable credit can give you a tax refund even when you do not owe taxes.
The expanded, Advance Child Tax Credit is a refundable credit for the 2021 income tax year. This refundable tax credit is being given in ADVANCE to taxpayers with qualifying children. The amount of the expanded, Advance Child Tax Credit payments that you receive during 2021 is based on the IRS’s estimate of the Child Tax Credit amount that you appropriately would be allowed for the 2021 tax year. The law requires this estimate to be based on two primary sources of information:
- Your 2020 tax year return or, if that return is not available, your 2019 tax year return
- Any updated information you provide to the IRS in 2021, including information provided through the Child Tax Credit Update Portal (CTC UP), which will allow you to update with the IRS your Child Tax Credit information throughout 2021, including any changes in the number of your qualifying children, changes in your income, and changes in your filing status.
In fact, the IRS began paying the Advance Child Tax Credit on July 15, 2021. The Internal Revenue Service will issue half the total credit amount, in advance, the middle of every month, from July 15 to December 15, 2021. You will claim the other half when you file your 2021 income tax return in 2022. As of now, these tax law changes apply to tax year 2021 only.
The maximum credit is available to taxpayers with a modified adjusted gross income of:
- $75,000 or less for single filers and married persons filing separate returns
- $112,500 or less for heads of household
- $150,000 or less for married couples filing a joint return and qualifying widows and widowers.
For tax year 2021, qualifying families claiming the Child Tax Credit will receive:
- Up to $3,000 per qualifying child between the ages of 6 and 17 at the end of 2021
- Up to $3,600 per qualifying child under age 6 at the end of 2021
The Child Tax Credit begins to be reduced to $2,000 per child if your modified AGI in 2021 exceeds the amounts listed above:
- Phase One: Reduces the Child Tax Credit by $50 for each $1,000 (or fraction thereof) by which your modified AGI exceeds the income threshold described above that is applicable to you.
- Phase Two: The Child Tax Credit will not begin to be reduced below $2,000 per child until your modified AGI in 2021 exceeds:
- $400,000 if married and filing a joint return OR
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- $200,000 for all other filing statuses
The second phase reduces the Child Tax Credit by $50 for each $1,000 (or fraction thereof) by which your modified AGI exceeds the income threshold described above that is applicable to you.
The IRS has an eligibility assistance site to help you check if you might be eligible for advance payments of the Advanced Child Tax Credit https://www.irs.gov/credits-deductions/advance-child-tax-credit-eligibility-assistant
For the 2021 income tax filing season, a qualifying child is under age 18 at the end of 2021. This differs from the 2020 income tax filing season as a qualifying child was under age 17 at the end of 2020. Other general rules from income tax year 2020 in regards to the Child Tax Credit do not apply in 2021.
American Rescue Plan: Enhanced Child Tax Credit – While millions of American families view the expanded, Advance Child Tax Credit (money) as a lifeline needed to pay basic expenses, others view it as a windfall. Do you need to take the Advance Child Tax Credit? That is entirely up to you. However, it is important to think ahead. Do you have a plan for spending or not spending the money? (You have an opportunity every month through December to unenroll before the next payment lands. The deadline is three days before the first Thursday of every month)
If you feel certain you will not owe money come income tax time AND spend the Advanced Child Tax Credit (money) responsibly … why not? The premise of the expanded, Advance Child Tax Credit, as part of the American Rescue Plan Act of 2021, is to help families and to help stimulate the economy. But that does not mean the advanced credit (money) should be spent thoughtlessly. Being sensible and responsible can help set you up for future success for years to come.
Financial literacy is an understanding of the skills and knowledge that allows an individual to make informed and effective decisions with all their financial resources, including taxes! Make time to learn about the expanded, Advanced Child Tax Credit. Strong financial knowledge and decision-making skills help people weigh their options and make informed choices for their financial situations, such as deciding how and when to save and spend, comparing costs before a big purchase, and planning for retirement or other long-term savings. Be prepared, research your options, and have a plan. You will be glad you did!
The IRS doesn’t initiate contact with people by email, text messages or social media channels to request personal or financial information. People should watch out for websites and social media attempts that request money or personal information and for schemes tied to Advance Child Tax Credit payments, Economic Impact Payments, or other tax topics. Be careful of SCAMS. Report these scams to the IRS.
by Samantha Kennedy | Aug 24, 2021
What do you think of when you hear the word bacteria? If you are like most people, you probably think of those teeny, tiny germs that are invisible to the naked eye, but have the potential to cause serious illness. And while you would not be wrong to think that way, you would be leaving out a huge percentage of bacteria that are considered “good” bacteria.
The common name for “good” bacteria is probiotics (from the roots pro and biota, meaning “for life”). They are a group of beneficial microorganisms that have been shown to improve a variety of digestive and other conditions, such as irritable bowel syndrome and urinary tract infections.
Foods like Greek yogurt are a good source of probiotics, which have been shown to have a positive effect on digestive health. (Photo source: Samantha Kennedy)
Probiotics are found in a variety of foods, primarily fermented foods such as Greek yogurt and cottage cheese, fermented drinks such as buttermilk and kombucha, and pickled vegetables such as pickles and sauerkraut. The bacteria required for the fermentation process – the process that gives these foods their tangy flavor – have been shown to provide natural health benefits.
The primary benefit of probiotics is their positive effect on a variety of gastrointestinal ailments such as diarrhea, ulcerative colitis, Crohn’s disease, and stomach ulcers. According to Harvard Medical School, probiotics can also help reduce the presence of harmful bacteria, such as H. pylori and C. difficile, both of which can cause digestive problems.
In Northern Europe and many Asian countries, people get probiotics mainly from food sources, where fermented foods are consumed more regularly. Here in the United States, many people get probiotics from over-the-counter (OTC) supplements. These products are not regulated by the Food and Drug Administration, however, so when choosing OTC supplements, be wary of the claims they make.
The information about probiotics is not all positive, however. Some people report an increase in diarrhea after taking probiotics for the first time, which usually goes away with time. Also, people with a compromised immune system may experience illness caused by probiotics if too many are taken.
That being said, OTC probiotics have also been shown to have positive effects on health, when taken as directed. However, they are not a cure-all, and more research needs to be done to learn more about their complete effects on gastrointestinal health and immune support. Just like with other supplements, it is important to consult with a physician or pharmacist before beginning a probiotic regimen.
So, what is the final word on probiotics? Well, it depends. While they are not a magic bullet that can cure everything that ails you, they can be a positive addition to a healthy diet. Many foods that contain probiotics also contain other important nutrients such as protein, vitamins, and minerals, which are an important part of a nutritious diet.
One more thing: do not confuse prebiotics with probiotics. Prebiotics are non-digestible, short-chain carbohydrates that serve as fuel for probiotics. On their own, they do not offer any health benefits, but they can serve to promote the growth of probiotic species. Foods with high amounts of prebiotics include fruits and vegetables and whole grains, so a diet rich in these foods can help promote the growth of beneficial bacteria.
To learn more about probiotics, please contact your local Extension agent.
UF/IFAS is an Equal Opportunity Institution.
