Eat like a champion

Free ebooks ==> www.Ebook777.com www.Ebook777.com Free ebooks ==> www.Ebook777.com Thank you for downloading this AMACOM eBook Sign up for our newsletter, AMACOM BookAlert, and receive special offers, access to free chapter downloads, and info on the latest new releases from AMACOM, the book publishing division of American Management Association International To sign up visit our website: www.amacombooks.org www.Ebook777.com Free ebooks ==> www.Ebook777.com Eat Like a Champion Performance Nutrition for Your Young Athlete Jill Castle, MS, RDN, CDN www.Ebook777.com Free ebooks ==> www.Ebook777.com Bulk discounts available For details visit: www.amacombooks.org/go/specialsales Or contact special sales: Phone: 800–250-5308 Email: specialsls@amanet.org View all the AMACOM titles at: www.amacombooks.org American Management Association: www.amanet.org This publication is designed to provide accurate and authoritative information in regard to the subject matter covered It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional service If legal advice or other expert assistance is required, the services of a competent professional person should be sought Library of Congress Cataloging-in-Publication Data Castle, Jill, 1966Eat like a champion : performance nutrition for your young athlete / Jill Castle, MS, RDN, CDN pages cm Includes bibliographical references and index ISBN 978-0-8144-3622-6 (pbk.) — ISBN 0-8144-3622-6 (pbk.) — ISBN 978-0-8144-3623-3 (ebook) — ISBN 08144-3623-4 (ebook) 1 Athletes—Nutrition Teenage athletes—Health and hygiene I Title TX361.A8C38 2015 613.7’11—dc23 2015002871 © 2015 Jill Castle All rights reserved Printed in the United States of America This publication may not be reproduced, stored in a retrieval system, or transmitted in whole or in part, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of AMACOM, a division of American Management Association, 1601 Broadway, New York, NY 10019 The scanning, uploading, or distribution of this book via the Internet or any other means without the express permission of the publisher is illegal and punishable by law Please purchase only authorized electronic editions of this work and do not participate in or encourage piracy of copyrighted materials, electronically or otherwise Your support of the author’s rights is appreciated About AMA American Management Association (www.amanet.org) is a world leader in talent development, advancing the skills of individuals to drive business success Our mission is to support the goals of individuals and organizations through a complete range of products and services, including classroom and virtual seminars, webcasts, webinars, podcasts, conferences, corporate and government solutions, business books, and research AMA’s approach to improving performance combines experiential learning—learning through doing—with opportunities for ongoing professional growth at every step of one’s career journey Printing number 10 9 8 7 6 5 4 3 2 1 www.Ebook777.com Free ebooks ==> www.Ebook777.com For Gracie, Madeline, Caroline, and Ben: May you always stay connected to the young athlete who lives inside you www.Ebook777.com Free ebooks ==> www.Ebook777.com CONTENTS Acknowledgments Introduction Nutrition Is the Secret Weapon Nutrition and the Young Athlete Why You Need Eat Like a Champion PART I NUTRITION RULES AND REGULATIONS The Growing Athlete: Body and Brain Growing for the Gold Matching Calories for Growth and Sport When the Growing Gets Tough Cracking the Brain Code The Starting Lineup: Major Nutrients Busting the Myths about Carbohydrates Protein: Getting Past the Hype Fat Can Be Your Friend The Second String: Vitamins and Minerals The Purpose and Function of Vitamins and Minerals Critical Vitamins and Minerals for the Young Athlete Eating a Well-Balanced Diet The Pros and Cons of Vitamin and Mineral Supplements The Relief Pitcher: Fluids and Hydration Thermoregulation: Keeping Your Body’s AC Running The Dangers of Dehydration Hydrate for Health Double-Check Your Young Athlete’s Hydration Status What to Drink: The Beverages of Choice Getting Practical with Healthy Drinks PART II PLAY-BY-PLAY EATING www.Ebook777.com Free ebooks ==> www.Ebook777.com Game Plan—One, Two, Three Meals! Focus on the Family Meal Making Everyday Food Good Food The Mealtime Environment: Keeping It Happy Cooking When Time Is Tight Getting Meals on the Table Eating Right When Eating Out Take a Time Out—Top Off with Snacks Snacking for Success Why Should Athletes Snack? Who Gets a Snack? Healthy Snacks Rule! Snack Recipes for the Athlete Foul Play—Supplements and Performance Aids The Scoop on Supplements Supplements Used by Young Athletes Weighing the Risks Managing Supplements in the Young Athlete PART III CLEARING THE HURDLES Getting Off the Bench—Healing the Body with Food Common Hurdles Set Up by Inadequate Nutrition Injuries and the Role of Nutrition Chronic Medical Challenges The Special Diet Dilemma Diets, Dieting, and the Young Athlete Mainstream Diets: Do They Deliver? Understanding the Needs of the Vegetarian Athlete 10 Changing the Youth Sports Nutrition Landscape The Big Offenders Bucking the System Resources www.Ebook777.com Free ebooks ==> www.Ebook777.com Index About the Author Free Sample Chapter from Home for Dinner: Mixing Food, Fun, and Conversation for a Happier Family and Healthier Kids by Anne K Fishel, Ph.D www.Ebook777.com Free ebooks ==> www.Ebook777.com ACKNOWLEDGMENTS A book like this doesn’t happen by itself I’d like to thank the many friends, colleagues, and family members who helped me along the way: To my husband, Jon, who let me set the alarm for 4:30 a.m most days of the week, and who was ready to be the primary parent when needed Your unending support and understanding keeps me going To my dad, who sparked my interest in nutrition To my outstanding research assistant, Leigh Delavan, RD, for her help with this project To my registered dietitian colleagues and my family and friends who kindly read portions of this book during its writing To the dietitians, research experts, and professional athletes who graciously gave their opinions and expertise, and provided quotations used in this book And, last, thanks to my terrific agent, Lauren Galit of LKG Agency, who helped make this book a reality, along with Bob Nirkind and the staff at AMACOM Books, who provided guidance and support along the way www.Ebook777.com Free ebooks ==> www.Ebook777.com INTRODUCTION Young athletes need skills, training, mental preparation, and nutrition Success doesn’t happen when you leave out any one of these —Yan Vengerovskiy, head coach and cofounder, Maritime Rowing Club/New Canaan High School Crew Sixteen-year-old Ethan, a rising tennis star, found himself in a progressive performance slump Losing competitions and struggling to get through his regular training schedule, he mistakenly thought a shoulder injury was dragging him down After months of physical therapy, he went to his pediatrician, who was alarmed by his lack of growth and sent him to me Ethan wasn’t any taller than he had been at age 14, and his muscles hadn’t filled out as expected Ethan was putting in time and effort to train, day in and day out, including extra weekend lessons His tennis plateau wasn’t from a lack of effort or an insufficient drive to win It stemmed from a poor diet Ethan wasn’t eating enough, or nutritiously enough, particularly considering the grueling workout he put in each day He was skipping breakfast many mornings, eating a protein bar for lunch, and often turning up late for practice after school, when he would eat another protein bar—or not Ethan usually felt sick to his stomach and fatigued after practice, so when he got home he didn’t want to eat dinner Instead, he ate late at night, after his homework was done and he had showered and relaxed a bit, while talking with his friends on the phone Then he ate his favorite foods: a whole pizza or a submarine sandwich and chips Ethan was making the mistake many young athletes make He was missing one of the main ingredients for athletic success: solid nutrition Unfortunately, Ethan’s nutrition had been poor for years, and as a result, he wasn’t as tall or as muscular as he wanted to be Ethan needed a big dose of sports nutrition—not only for his athletic endeavors, but for improved growth and his overall health Together, we worked to build a solid nutrition plan, which gave him more calories, nutrients, and fluids, balanced throughout his day I built more structure and timing into his meals and snacks; asked his mom to have a healthy dinner ready when he returned home from practice; and encouraged Ethan to dump the late-night junk foods I wanted him to make sure he ate breakfast before he left for school, as this would not www.Ebook777.com Free ebooks ==> www.Ebook777.com Vitamin B12 food sources of in vegetarian diets Vitamin B12 deficiency Vitamin B complex food sources of in sports drinks Vitamin B complex deficiency Vitamin C antioxidant properties of daily intake of diabetic athletes’ need for food sources of in iron absorption in vitamin D absorption Vitamin C deficiency Vitamin D absorption of body’s production of daily intake of diabetic athletes’ need for food sources of functions of in vegetarian diets Vitamin D2 deficiency Vitamin D deficiency Vitamin D supplements Vitamin E antioxidant properties of daily intake of diabetic athletes’ need for food sources of functions of Vitamin E deficiency Vitamin K Vitamin supplements W Water “enhanced,” www.Ebook777.com Free ebooks ==> www.Ebook777.com as fluid intake source food content of “premium hydration,” Water intoxication Weber-Gale, Garrett Weight-control agents Weight gain average annual carbohydrates-based high-protein diet-related soda-related Weight-gain agents Weight loss See also Dieting dehydration-related diets for sweating-related unhealthy methods of vegetarian diet-related Weight maintenance Weight management, guidelines for Weight rule, of fluid intake Weight See also Obesity, childhood; Overweight; Underweight for optimal athletic performance parents’ concerns about Weight training as injury cause What We Eat in America Wheat allergy Whey Women’s Sports Federation Y Yearning, Susan Youth sports participation increase in parents’ financial support for Z Zhi shi Zinc daily intake of food sources of functions of in vegetarian diets www.Ebook777.com Free ebooks ==> www.Ebook777.com Zinc deficiency www.Ebook777.com Free ebooks ==> www.Ebook777.com ABOUT THE AUTHOR Jill Castle, MS, RDN, CDN is a registered dietitian and child nutrition expert A contributor to Sporting Kid magazine, a representative to the Youth Sports Safety Alliance, and the mother of four young athletes, she writes about sports nutrition for websites and sports organizations She is the coauthor of Fearless Feeding and lives in New Canaan, Connecticut Connect with Jill Castle: Twitter: @pediRD Facebook: facebook.com/JustTheRightByte Website: www.jillcastle.com www.Ebook777.com Free ebooks ==> www.Ebook777.com FREE SAMPLE CHAPTER FROM HOME FOR DINNER: Mixing Food, Fun, and Conversation for a Happier Family and Healthier Kids by Anne K Fishel, Ph.D Be sure to read Home for Dinner by Anne K Fishel, Ph.D., available in print or as an ebook Sports, activities, long hours, and commutes—with so much to do, dinner has been bumped to the back burner But research shows that family dinners offer more than just nutrition Studies have tied shared meals to increased resiliency and self-esteem in children, higher academic achievement, a healthier relationship to food, and even reduced risk of substance abuse and eating disorders Written by a Harvard Medical School professor and mother, Home for Dinner makes a passionate and informed plea to put mealtime back at the center of family life and supplies compelling evidence and realistic tips for getting even the busiest of families back to the table Chock full of stories, new research, recipes, and friendly advice, the book explains how to: Whip up quick, healthy, and tasty dinners • Get kids to lend a hand (without any grief) • Adapt meals to the needs of everyone—from toddlers to teens • Inspire picky eaters to explore new foods • Keep dinnertime conversation stimulating • Add an element of fun • Reduce tension at the table • Explore other cultures and spark curiosity about the world • And more Mealtime is a place to unwind and reconnect, far from the pressures of school and work As the author notes, family therapy can be helpful, but regular dinner is transformative For more information, please visit: www.amacombooks.org Here’s a free sample from the book… www.Ebook777.com Free ebooks ==> www.Ebook777.com Welcome to the Table Experiences with food have played a central role in my life as a wife, mother, teacher, therapist, and community organizer, and they constitute the raw ingredients for this book I first made a commitment to cooking tasty family dinners twenty-two years ago when my husband gave up smoking after our second son was born It seemed like a fair trade— one oral pleasure to nourish and delight him in exchange for another that could kill him In the bargain, I soon realized I had stumbled onto something with unexpected benefits for everyone in my family Some nights, my two young sons wanted to help—at first just banging pots around but later stirring the soup, washing the greens, and pulling basil leaves off their stems Their kitchen participation turned them into stakeholders at dinner —they wanted to try their own handiwork Other nights, they preferred to play with their father On those nights, I was left alone in the kitchen, and cooking became the one quiet, meditative time of my day It felt like a guilty pleasure In the guise of being a good mother, I earned some time to myself We ate dinner in the kitchen around a wooden table It was cozy when our sons were young, but it became pleasantly cramped as they stretched out to more than six feet tall My sons were adventurous and demanding eaters They egged me on to try a new dish almost every night despite my wish to build up a repertoire of recipes that I could make in my sleep (a state I hovered close to as a working mother with two young kids) While I wasn’t exactly Julie Powell trying all of Julia Child’s recipes, I did try to keep up with my sons’ curiosity about new foods, and I experimented with dishes I’d never eaten before Once, we spent an entire afternoon trying to open a coconut they’d spied at the supermarket after seeing one in a Babar the Elephant book The coconut remained stubbornly shut despite my assaults on it with hammer, screwdriver, and knife Finally, I cleared out the street below and we threw it out a third-floor window This was effective, but it meant that we couldn’t use the coconut milk, which supposedly was the best part Another time, we made limeade by squeezing about twenty limes like mad Days later, my older son, the chief squeezer, developed a mysterious rash in a C-shape around his thumb and index finger After consultations with numerous pediatricians who were stumped, a nurse diagnosed it as a rash that develops when sun interacts with lime juice Other mishaps occurred from time to time when I tried a new recipe I recall a hollandaise sauce that tasted like papier-mâché But I like to think that my sons and I learned to appreciate one another’s willingness to try new things even when the results were inedible and never to be repeated As my sons got older, they began to cook dishes and then courses and then whole www.Ebook777.com Free ebooks ==> www.Ebook777.com meals on their own One night a few years ago, I came home from seeing patients at Massachusetts General Hospital, feeling tired and depleted As I entered the house, I was struck by the homey smell of melting cheese and saw that the kitchen was strewn with cookbooks Knowing I would be home late, my younger son, Joe, had driven to the store and purchased ingredients to make dinner And not just any dinner, but a blue cheese soufflé accompanied by a salad of beets, spinach, and roasted walnuts He was headed off to college in a few months, and I knew he’d learned one important lesson at home: the power of a home-cooked meal to bring cheer at the end of a long day Now that my sons live in their own apartments, I am proud that they are competent and creative cooks (My husband is another issue, but I didn’t raise him!) My older son, Gabe, can throw a dinner party for a dozen friends, with stuffed eggplant, butterflied chicken, and a risotto made with from-scratch chicken stock Joe makes dinner in a shoebox-size New York kitchen and then takes leftovers to work for lunch But I don’t want to leave you with the impression that my family dinners have been a seamless affair with everyone praising my culinary efforts, asking to chop the onions, and offering to wash the dishes Making dinner night after night was sometimes tedious and frustrating I often felt too tired to cook, or didn’t have the ingredients I needed, or had started cooking so late that the kids had spoiled their appetites on snacks by the time dinner was ready, or I couldn’t think of a menu that would please everyone, or I threw up my hands when the kids’ rehearsals and athletic practices were scheduled at the dinner hour Home for Dinner is intended for any parent who feels similarly frustrated, bored, or overwhelmed by the prospect of making dinner night after night Think of this book as a well-stocked pantry that has sauces to perk up a tired meal or a can of beans to add nutrition to a familiar dish Perhaps, one night when you’ve run out of ideas of what to cook for dinner or what to talk about at the table, you’ll remember something you read here and pull it out, like grabbing something from a back shelf My hope is that you can dip into it tonight, next week, or next year for something to make dinner easier or more enjoyable There’s nothing here that is meant to be a heavy lift, nothing that requires an overhaul of what you’re already doing With all this talk of home-cooked meals, I’d be remiss without making the following confession: My favorite family dinner of the week was the one I didn’t cook Every Friday night, I used to take a nap While I slept, my husband and sons would order takeout— either oversize tubs of pasta that fed us all weekend or greasy eggrolls and lo mein I didn’t care that the food wasn’t particularly good or nutritious I was just grateful for that delicious nap! My family dinners weren’t just tiring to make; several years ago, they also became quite contentious When my sons were young teens, they briefly turned into restaurant critics who analyzed each meal I made within an inch of its life Finally, I did something I’m not a bit proud of: I went on strike, refusing to cook another meal until they changed their tune and showed some appreciation for my efforts My husband crossed the picket line to cook for them, but out of loyalty to me, he didn’t try too hard After a few days, www.Ebook777.com Free ebooks ==> www.Ebook777.com they urged me to reconsider my position, and we hammered out a new agreement: My sons would offer constructive and brief criticism about any new dish I prepared and would decide whether it was worthy of being made a second time; however, they would not badmouth any meal that had already been given their stamp of approval More significantly, Joe, then thirteen, would start making meat dishes for his brother and father, a marked change from the fish and chicken menus that I’d been preparing This sharing of the kitchen with my omnivore son took me full circle: As a teenager, I’d renounced meat and demanded that my beef-and-burger cooking mother share her kitchen with me so that I could make vegetarian meals I was familiar with the ways that food choices can provide an outlet to redefine the roles between a parent and an adolescent, and now it was my turn Family dinner can be an everyday laboratory for experimenting with new roles and behaviors (You’ll find more on this in Chapter 9.) At the same time that I was exploring the pleasures of my own family dinners, I was also developing an interest in food in my work as a psychologist As a young therapist I’d worked with women who had eating disorders, and I saw how these vulnerable patients had developed conflicted relationships with food Some would cook elaborate meals for their families but rarely sat down to eat with them I wasn’t surprised when, years later, I read in the scientific literature that girls who don’t have family dinners are more likely to develop eating disorders My home office is in the basement of our house, just beneath the kitchen Many nights I used to pop a chicken or lasagna in the oven just before seeing a family for a lateafternoon session One night as the unmistakable aroma of roast chicken wafted through the heating vents, I remember feeling a bit guilty when I checked the clock to see how soon until dinner A teenager in the family half-jokingly asked if they could stay for dinner I had an epiphany right then Knowing what I did about all the benefits of nightly family dinners, I wanted to say to this family, “Your hour would be better spent making dinner together, eating it, and talking around the table rather than sitting in my office Here are some cookbooks—now go!” I kept this private reverie to myself, but from then on, I found a way to ask every family I saw in therapy whether they have dinner together and, if not, what might be getting in their way As a family therapist for more than twenty-five years, I’ve developed a belief that helping families develop new dinner rituals can be a form of healing I have tried to help many families reconnect by developing a nightly commitment to having dinner together In some families the new roles created around cooking, choosing menus, and picking topics for dinner conversation have been transformative (I share some of these stories in Chapter 9.) At Massachusetts General Hospital, I also train child and adult psychiatry residents and child psychology interns how to be family therapists There is no more powerful class than the one where I ask students to interview each other about the family dinners they experienced while growing up In those few minutes, students “get” the major principles of family systems theory, and they learn about each other in ways that are unguarded and unrehearsed It’s so much easier to talk about your dinnertime than about your sex life or www.Ebook777.com Free ebooks ==> www.Ebook777.com the role you play in your family Similarly, in Chapter 8, I’ll ask you to think about your own dinnertime— both the one that you have with your current family and the one that you had with the family you grew up with Perhaps you’ll want to change some parts of your current dinner ritual These changes can provide a powerful way to bring your family closer, to ask a child to assume a new responsibility, or to create more lively, interesting conversations—changes that you can develop in a playful, nonintrusive way and without going to therapy Most of us know intuitively that family dinners are good for families Dramatic research findings show that family dinners can also inoculate us against a host of ills, from substance abuse and obesity to low achievement scores and behavioral problems Studies show that dinner conversation is an even more potent vocabulary-booster for our children than reading aloud to them Other studies show that the stories we tell around the kitchen table help our children to build resilience and self-esteem (I’ll summarize the scientific literature for you in Chapter 2.) What else can families do that takes only an hour a day and packs such a punch? Food is to families what sex is to couples, what a sandbox is to children, or what music is to adolescents It’s a medium of play—a way for families to have pleasure with one another while expressing their values, roles, hopes, and identities Most of the families I see in my psychotherapy practice want to improve communication, strengthen ties, and promote the well-being of their children While an hour of weekly family therapy can be helpful, a nightly commitment to family dinners can be transformative Of course, food isn’t a family’s only means of self-expression, just as music isn’t the lifeblood of all adolescents Many happy families surely get meals over as quickly as possible or get takeout every night But what else do families do three times a day, seven times a week? When you compare food to sex (which a couple has to do only once to make a family), you get some idea of its centrality But the power of nightly dinners comes from more than the food It’s an excuse to bring your family together It can even offer the starting point for conversation, since families tend to spend about one-fifth of their table talk focused on the food—“Please pass the salt,” or “This meat is overdone,” or “How did you cook the carrots? They’re delicious.” The real power of family dinners comes from the particular quality of conversation around the dinner table Unlike talk we have during carpool or while tucking in a child at bedtime, conversation at the dinner table is likely to be linguistically complex, cognitively challenging, and very engaging Dinner conversation, rich in nutrients, is a place to seed important values I have noticed that the conversations I try to promote in family therapy are just the kind that can naturally occur around the dinner table In therapy and at the table, family members are encouraged to speak about their own experience while being listened to with curiosity and emotional attunement The family comes away from both experiences with the sense that being together is more than the sum of its individual parts What is created is something greater—the sense of belonging to a family that has its own set of stories and identities www.Ebook777.com Free ebooks ==> www.Ebook777.com What I hear from my patients, however, is that they often don’t know how to talk to their children once they have them gathered around the table So in this book I provide you with tools you can use in the dinner hour to have conversations that develop resilience, encourage empathy, build connection, promote individuality, and help make your children moral citizens The dinner hour is an ideal time and place to seed and incubate these conversations, which can then be carried on during other times of the day (In Chapter 6, I translate for you the insights I’ve learned as a family therapist to conversations that your family can have around the dinner table.) Until about three years ago, I thought I knew everything I needed to about family dinners I was conversant with the scientific literature, which demonstrated the connection between regular family dinners and benefits to the mind, body, and spirit of individual members Of course, I was sold on family dinners even before I knew about the research because of the fun I had with my own family around our kitchen table I routinely asked families I saw in therapy about their dinners and had figured out ways to help them make changes at dinner that fanned out across the day In my teaching role, I thought I’d even been able to convince some of the next generation of family therapists to respect the power of family dinners So I wasn’t prepared for the transformation in my thinking and practice after I received an email from Shelly London, a retired senior corporate executive who was a fellow at Harvard working on developing projects to promote ethical thinking At a lunch that stretched over hours, we discussed the importance of family dinner in a culture where families are starved for time to spend with one another She was excited to think about family dinner, the one time of the day when families still congregate, as a time and place to promote meaningful conversation Shelly assembled a disparate group of kindred spirits—a chef, a web designer, a therapist, educators, researchers, and community activists—who were committed to all the ways that dinners are nourishing to families After many conversations with each other and with families, we developed resources to help families with all the elements they would need for a satisfying dinner—quick and healthy recipes, interesting conversation starters, and games to encourage kids to stay longer at the table We tried out these resources on pilot families, interviewing them before and after a kick-off community dinner to find out what worked and what didn’t And we formed a growing grassroots organization, The Family Dinner Project, which provides families and communities with the online and in-person resources to promote healthy food, fun, and conversation about things that matter While I knew a lot about why family dinner is important, my work at The Family Dinner Project has helped hone my ability to translate the “why” into the “how.” Through working with many communities in person and with individual families online, we’ve discovered ways to help families make the changes they want, with tools we’ve gathered from many different worlds—culinary, therapeutic, and educational—and from innovative families across the country Not only that In this work, my definition of family has expanded beyond the traditional nuclear family Now I think of family as any group that feels like home: a www.Ebook777.com Free ebooks ==> www.Ebook777.com neighborhood that gathers around a backyard clay oven to make pizzas, a gathering of friends at college, young adults living with friends who are part of their chosen family, or a community dinner at a school, church hall, or diner I no longer just think about helping one family at a time, as I do in my therapy practice Instead, at The Family Dinner Project we hope that the benefits of family dinners will spread as part of the cultural discourse, much as “Fasten your seat belt” and “No smoking” have With The Family Dinner Project, I have worked with communities of families in lowincome urban neighborhoods, such as Lynn, Massachusetts, and with rural families like those in Dodge County, Minnesota My colleagues and I have helped families set their own goals for changing family dinners—from wanting to have more enjoyment at dinner, to eating more nutritious food, to having more meaningful conversation, to fighting less, to getting more help with the cooking and cleaning up With our team at The Family Dinner Project I have offered families tools and resources to make those changes Moreover, I have seen how these ideas have grabbed hold and spread from family to family This is not the family dinner of the 1950s, where a mother is toiling away by herself in the kitchen and waiting for her husband, the sole provider, to arrive home for dinner every night at 6 p.m (The insights from The Family Dinner Project are discussed in Chapter 8.) Although most families endorse the idea of family dinners, surveys of American families indicate that most parents are not actually having regular family dinners As a family therapist and a community activist, I have learned a lot about what families need in order to make change happen Families need to make a commitment to setting aside time for dinners They need help to keep food preparation simple and to find ways to involve multiple family members; they need games and playful strategies at the table to make it fun; and they need inspiration to make dinnertime feel like a meaningful ritual While the scientific research about dinnertime is compelling, I know that it is not enough all by itself to bring families to the dinner table In this book you will also learn how to implement a nightly dinner with tips on how to involve kids of all ages in cooking, how to make the dinner table conversation enjoyable and stimulating, and how to rotate food choices and roles so that dinner is a lively and interesting occasion, rather than a chore to be gotten through night after night I also share about forty kid-tested, favorite dinner recipes from all over the world, most of which can be made in about thirty minutes Home for Dinner is an invitation back to the table, with a little science to explain the mental health and intellectual benefits of regular dinner, with tips to tailor mealtime to children of different ages (Chapter 3), with stories and recipes from other families (Chapters and 8), and with many ideas to make dinner a source of play for all family members (Chapters 5, 6, and 7) I’ll also suggest ways that family dinner can spur kids and families to social activism in the wider world (Chapter 10) If time is the obstacle to creating nightly dinners, you may want to think again If you are helping to head a household, nightly dinners are high-impact: You get to nourish your family, prevent a host of problems, increase your children’s cognitive abilities, and provide pleasure and delight that they can build on for the rest of their lives You can also www.Ebook777.com Free ebooks ==> www.Ebook777.com use dinner as a time for your children to explore their connections to families from different cultures, and to their place in the web of living things The table is set Come join the conversation www.Ebook777.com Free ebooks ==> www.Ebook777.com OTHER PARENTING TITLES FROM AMACOM Teenagers 101: What a Top Teacher Wishes You Knew About Helping Your Kids Succeed by Rebecca Deurlein In Teenagers 101, veteran high school teacher Rebecca Deurlein examines how we can support our teens as they cope with the challenges of the modern world In an age of instant gratification, how they learn to work hard? How they become self-reliant when Mom and Dad are quick to step in? How do they make the transition from kids to adults? Speaking as an educator and a parent herself, Deurlein offers practical strategies for getting teens to: Be self-motivated • Take responsibility for learning • Puzzle through problems • Become their own advocate • Present themselves well • And more A Survival Guide for Parenting Teens: Talking to Your Kids About Sexting, Drinking, Drugs, and Other Things That Freak You Out by Joani Geltman Cutting through the teen drama and parental confusion, this book delivers fast answers and targeted solutions to 80 behaviors that drive parents nuts Just locate the problem you’re dealing with, and you’ll find a brief but insightful analysis of what your teen is really thinking and feeling, along with smart, effective advice on what exactly you should say and By acting quickly, calmly, and knowledgeably, you can halt your teen’s spiral, open up the lines of communication, and get your child back into a positive, responsible, and respectful place 7 Steps to Raising a Bilingual Child by Naomi Steiner, MD The best time to learn a second language is as a child During childhood, the brain is more receptive to language-learning than at any other time in life Aware that a second language can enrich their child’s understanding of other cultures and bring future job opportunities in a world drawn ever closer by globalization, many parents today are motivated to raise their children bilingual Parenting Beyond Belief edited by Dale McGowan In Parenting Beyond Belief, Dale McGowan celebrates the freedom that comes with raising kids without formal indoctrination and advises parents on the most effective way to raise freethinking children www.Ebook777.com Free ebooks ==> www.Ebook777.com ABOUT AMACOM Who We Are AMACOM is the book publishing division of the American Management Association Our broad range of offerings helps readers worldwide enhance their personal and professional growth and reach into the future to understand emerging trends and cuttingedge thinking What We Publish AMACOM publishes practical works on all business topics and in other nonfiction areas, including health & fitness, science & technology, popular psychology, parenting, and education About Our Authors AMACOM authors—experts and leaders in their fields—are practitioners, world-class educators, and journalists, all with valuable information and unique insights to share www.Ebook777.com Free ebooks ==> www.Ebook777.com www.Ebook777.com ... Plant fats, also called unsaturated fats, include oils made from olives, nuts, seeds, or plants that naturally contain fat, such as avocado Unsaturated fats can be polyunsaturated or monounsaturated, both of which... The ideal situation for Charlie was to eat a balanced diet of all foods, including protein sources like egg, deli meat, and dairy foods; make sure to eat protein at each meal; have an after-exercise protein-inclusive snack; and engage in... www.amacombooks.org/go/specialsales Or contact special sales: Phone: 800–250-5308 Email: specialsls@amanet.org View all the AMACOM titles at: www.amacombooks.org American Management Association: www.amanet.org