Tuesday, April 19, 2011

Youth Hockey Nutrition: Keep It Simple

For many hockey parents, the pre-ice routine begins with racing home from work to quickly gather the equipment and kids, only to hop right back in the car to head off to the rink. Following the ice-time, it’s racing home again to quickly get the kids in bed. Though you know good nutrition is valuable to youth hockey players, you can’t seem to fit it into the schedule. You may feel that feeding them like the champs they’re striving to become is impossible. 
However, with a little planning and teaching, you can foster excellent nutritional habits in your players, which they will continue the rest of their lives.
According to sports nutrition experts Mitzi Dulan and Dr. Chris Mohr of www.fuellikeachampion.com, proper youth hockey nutrition is  quite  simple. Just remember three fundamental rules: fuel, hydrate, and recover.
FUEL – Teach your youth players that food is fuel for the body and that winning performance depends on ingesting optimal fuel. But unlike the fancy synthetic fuel required for a race car, a healthy body depends on simple, natural fuel – fruits, vegetables, and whole grains. Stock up on healthy kid-friendly foods, such as berries, grapes, raw carrots, bananas, yogurt, PB&J, oatmeal raison cookies, trail mix, etc. Be vigilant about your kids not skipping breakfast and ensure that they eat healthy carbs one to three hours before hitting the ice. Also, teach them that poor fuel – fried and sugary foods – can deter the body’s performance. 
HYDRATE – Explain to your players that optimal performance  also depends on a reliable cooling system. Like engine applications, an athlete’s body temperature is regulated with water. It is critical that youth hockey players understand that when they feel thirsty, they are already dehydrated. Therefore, they must learn to schedule fluid intake regularly throughout the day, rather than waiting until they’re thirsty to grab something to drink. Youth athletes should drink fluids a few hours before an event (16 oz), during an event (sips after every shift), and following an event (24 oz).  Get them in the habit of carrying something to drink with them all day. If they don’t want to drink water, juice or Gatorade are fine. Exercise caution with energy drinks, ensuring the ingredients do not include caffeine or sugar.
RECOVER –  Muscles are strained during athletic activity. Not fueling and re-hydrating the body within two hours following athletic activity will impair muscle recovery. Because youth hockey players’ muscles are growing as well as recovering from the strain of playing hockey, it is especially important to ensure that they are nourished with carbs and fluids within two hours after getting off the ice. Ideally, they should eat a healthy snack and intake fluids within a half hour. 
While getting proper nutrition is as critical as any other aspect of youth hockey training, keep in mind that youth hockey players are not elite pros who require a sophisticated pre-game carb-loading routine and complicated protein/vitamin-supplement regimen. The key is to teach them the three fundamental rules of fuel, hydrate and recover, then making good foods and fluids available. 
Because hockey players are superstitious, you may soon have in your household a kid who won’t play a hockey game without first having his peanut butter and banana on whole wheat washed down with an orange Gatorade. If this is the case, you’ve made a great impact as nutritional coach.

That 'Rapscallion' Heart of a Boy

My mother’s quest to understand boys recently prompted me to re-read The Adventures of Huckleberry Finn while traveling with my family over spring break. I’m so glad I did.  As a mother of four “rapscallions,” the experience of re-reading the adventures of Mark Twain’s “rapscallion” Huck Finn was an epiphany. 
Huck’s narration reinforced for me how critical it is for those of us mentoring boys to nurture patiently and boldly a boy’s “rapscallion” instincts into the sense of noble purpose he’ll require for his rite of passage into manhood. Twain provided several mentors for Huck, from the widow who sought to “sivilize” him to Aunt Sally who nearly lost her sane mind caring for him and Tom as they executed their “elegant” plan to rescue Jim. And just as Huck’s pap was the antithesis of a father’s love and respect for a son, Jim became the man-hero Huck and Tom needed.
My first reading of this great classic was as a high school student. I must not have gotten much out of the story back then, because I didn’t remember much about it. But now having re-read this story as a mother of sons, recognizing more clearly my calling to raise boys as the most important mission of my life, Twain’s prose echoes in my mind each time I feel that urge to scream at the top of my lungs, “Boys, what are you doing?!!!! What were you thinking?!!!!”
Three of my four sons are about the age of Huck and Tom, early adolescence. And because we live very close to the middle school, I often find myself hosting half a dozen or more adolescent boys in my home after school. Arriving home from my day at the office, I step over the mound of large shoes kicked off near the doorway, holding my breath for the stink of course, and head straight to the kitchen to bake scores of pizza rolls and stir a fresh pitcher of kool-aid. 
Sure, adolescent boys don’t smell great, they track in mud, they’re loud, they eat a lot, and they’ve destroyed many things in my home, “by accident” of course, but I’m so glad to know where they are and what they’re up to. And it’s been fascinating to observe them up close. Soon they’ll have driver’s licenses and be lost into the world. Yet though I fully appreciate how precious these American sons are, their squirreliness leads me to feeling from time to time quite “looney,” just as Huck described Aunt Sally after the spoon prank. (I identified strongly with the character of Aunt Sally.) Instead of aiming to “sivilize” them, as Huck accused the widow of aiming to do, I send them outside into the suburban wilderness of manicured lawns and blacktop or insist that they work off the testosterone spikes with the free-weight set in the basement (a worthwhile investment for any family with adolescent boys). 
Increasingly, I grow a deeper fondness and empathy for boys this age. I enjoy their child’s curiosity coupled with their rather mature conclusions about the events and people around them. I smile noticing how their total height has yet to fall into proportion with their long, lanky limbs and large feet, like six-month old floppy-eared pups awkwardly scurrying about on oversized paws. Re-reading Huck Finn enhanced my appreciation for adolescent boys, as Huck’s narration of his journey invited me into the heart and mind of an adolescent boy. I learned that an adolescent boy’s rationale and motivation are more dependent on what he senses in the present and less on what he visualizes for the future, though ironically so much of what the boy discovers in the now shapes the man he will become.
We (mentors of boys) must learn to live in the moment with them as they, in the here and now, discover who they are and will become. I’m convinced that adolescent boys do not discover their identity and purpose by pondering it, but rather experiencing it. They actively pursue discovery of their identity and purpose through hands-on exploration and action-packed challenges. 
In The Wonder of Boys, educator and therapist Michael Gurian concluded that American parents and mentors are failing boys by not supporting them properly during adolescence, a period of life he dubs “the hero’s journey.” According to Gurian:
Our culture has robbed boys of the hero’s journey in myriad ways. Some among us have feared its warrior extremes and thus tried to teach boys to deny their need to perform and complete. Some among us, seeking to utterly destroy the male sense of role, have taught boys to avoid protecting and providing, to avoid that piece of their heroism. Some among us, too busy to help boys become the hero each needs to be, have neglected our elder responsibility. Most of us, feeling unheroic ourselves, have avoided looking into a boy’s eyes and seeing his desire to be a hero.
So what would Mark Twain (Samuel Clemens) think about how we’re raising American boys today? I suspect he’d be disappointed that beer commercials have become the premier medium for conveying a manning-up message, that drinking alcohol is prescribed for manliness. I also suspect Twain would be appalled at the pervasiveness of ADD diagnoses, labeling typical “rapscallion” qualities as disorders and then drugging the Huck Finn and Tom Sawyer out of our boys. 
A great truth that Mark Twain so brilliantly presents in Huck Finn is that adolescent boys are, at their core, seekers. We ought not so readily label them dysfunctional, criminal, at-risk, or hyperactive misfits. Every adolescent boy is a sapling of a man-tree living in the moment of discovering what kind of tree he was designed to be, each wanting to grow up tall and straight and each wondering what kind of fruit he was created to bear. Adolescent boys take risks to discover their courage, wrestle with one another to discover their strength, tease one another to discover their propensity for wit and humility, and roam the neighborhood to discover independence. We, their mentors, must be there for them to enable them to discover their virtues freely and responsibly on the hero’s journey. We must be present, discretely holding our breath while stepping over their shoes. We must live in the questions of discovery with them, actively listening, respectfully advising, and unconditionally loving them as they experience the joys and struggles and endure the consequences of the hero’s journey. 
Mark Twain said, “There comes a time in every rightly constructed boy’s life that he has a raging desire to go somewhere and dig for hidden treasure.” Well said. Let’s embrace the rapscallion that is at the core of a boy and support it, not tame it, into becoming a man on a good mission. 
“A boy remains a boy until a man is required,” warned Daniel Boone’s mother. Indeed, let’s remain close to our adolescent sons as they meet requirements for manhood. As we patiently and boldly nurture them with a concoction of equal parts love and respect, let’s remember to listen up, laugh it up, and lighten up.

Originally posted to Powerplay Communications' blog on April 14, 2011.

Hockey Heroes Bring 'Joy Amidst Pain'

Grab a tissue and watch how the WMU Broncos hockey team dedicated a great deal of time during their hockey season to serving a family enduring a season of pain.

If I surveyed hockey parents to ask them why they first decided to enroll their child in hockey, I wonder what the most common answer would be. I’m certain many would say that the underlying reason was because the child asked to play hockey. That’s obviously a good reason. Others might admit that they forced a child to play with the expectation that he or she would eventually grow a love for the sport. Clearly, that’s not such a good reason.
Has a rookie hockey parent ever enrolled a first-born in hockey exclusively for the reason of building good character in the child?
I think it requires hindsight or at least a long-standing family tradition in hockey for a parent to realize that the ultimate benefit of playing hockey is character-building. I finally came to truly understood this benefit only after my fourth son began playing. My understanding was enhanced further once I started playing. Without discipline, self-control, and the willingness to feed and receive passes, a hockey player cannot improve his game. Therefore, as he hones these virtues for the hockey game, he might also apply them in life. 
Granted, this character-building benefit is not unique to hockey. Athletes in other sports, musicians, scientists, and anyone dedicated to excelling in any challenging discipline experience a positive shift in character. The shift is a direct result of the tenacity the discipline requires for achieving any degree of success. Talent alone is not enough. Courage and commitment to pursuing excellence are necessary ingredients. Arguably, a sense of compassion for others matters too.
When I first viewed the video of how the WMU Broncos served the Schripsema family, I wondered about the parenting and coaching behind each of these young men. Who nurtured the character of these young hockey heroes? 
The Schripsema’s story of how the WMU hockey team brought them joy amidst pain is a lesson to anyone in the privileged role of influencing the character of a child. When parents, teachers, and coaches care about a child, instructing him in a spirit of love and respect, heroic character in that child will take root and grow.
Each child is a seed of a man or woman. When we lovingly and patiently invest time in growing that seed into a mature man tree or woman tree, the fruit that will fall will amaze us. Joy is the fruit falling from the WMU Broncos hockey team to the Schripsema family.
I’ll be rooting for the Broncos in the upcoming NCAA Men’s Hockey Championship tournament. And I’ll be praying for the Schripsema family and praising God for the hockey heroes serving them during their season of need.

The Lesson of Puck Control

“He shoots. He scores!” The words of Foster Hewitt echo in the hockey mom’s mind while rising to cheer solid effort at a youth hockey game. She cheers for all the kids ― though naturally, it is her hockey kid who will forever be her heart’s superstar.
He is her star because he is a “good” player, listening to the coach, heeding the authority of the ref, working hard to move the puck up the ice, maneuvering past and battling opponents. He rises early for practice without complaint. He religiously practices drills on lake ice or the driveway. When faced with aggressive play, excessive or within the rules, Mom’s player continues thinking through his game, envisioning his team’s next goal. The screaming from behind the glass is white noise. His focus is his game, honing instincts of head, heart, and hands.
And Mom’s job has been tough. She’s endured obnoxious parents and cringed as her child gets hit hard against the boards. She can spot disappointment on her player’s face from the bleachers, through the cage a hundred feet away, after fanning on a one-timer attempt or making a costly mistake on the backcheck.
Mom asks her player after a frustrating game or on the way to a 7 a.m. practice, “Are you having fun?”
“Yeah,” the player replies.
“Great,” Mom says.
Mom signs the check for the next ice bill knowing that her player’s hockey development is owned by him, not by her. He defines his hockey dreams and craves the excitement of the hockey life. She is proud of her player, because she understands that, by accepting this challenge, her child volunteered for a lesson that will support his development into adulthood ― the lesson of puck control.
Her player is learning how to rise after getting knocked down. He’s learning essential skills for carrying a responsibility to net. He’s developing instincts for jumping over and maneuvering around obstacles, maturing in self-discipline and self-control. Mom’s player practices techniques for dangling and protecting the puck, creating zone and the chance, looking for a teammate to feed a pass to or taking the shot himself.
She is confident that he will enter into the game of life as an assertive and disciplined adult. The character he cultivated during the hockey experience will empower him for serving in a job, heading up a family, or volunteering for his community or nation. Throughout his life, Mom’s player will start out each new morning with the words of Bob Johnson in mind ― “It’s a great day for hockey!”

Published on The Rookie Hockey Mom site on March 18, 2011.

Mini-Mites: It's as Good as It Gets.

“Mini-mites, it’s as good as it gets,” said a veteran hockey dad to a mini-mites dad. Overhearing this, I couldn’t help but to nod in agreement. This was about two years ago. I was seated in rink bleachers enjoying five- and six-year olds playing a cross-ice scrimmage. My youngest son was among them. 
There’s nothing cuter. Fearlessly, these tiny skaters chase the puck like little terriers after a ball. Bunched up in a pack, they manage to gain control of the puck, then take it to the net –  hustling, falling down, getting up again, and sometimes even passing. The coaches look on smiling. No systems. All instinct. No swearing or fighting, and usually no penalties. The mini-mite experience is innocent fun and a pure love for playing a game. For organized, indoor hockey, it’s the closest thing to the freedom of kids playing on the pond.
And mini-mite parenting is so simple. You get them dressed in the gear, find a spot in the bleachers, sit back, and smile. That’s all you have to do to nurture a mini mite’s love for the game.
At a local hockey camp one summer, I heard a pee wee ask Florida Panther David Booth what the most important thing is for making it in the NHL. Booth said, “Never lose your love for the game.” I think about Booth’s comment as I watch the little mini mites play. For them, hockey is just another game, and the love for it is just taking root.
Unfortunately, however, I occasionally observe a mini-mite parent uprooting a child’s love for hockey. Whether they’re scolding their little one for making a “mistake” on the ice or for just not “trying hard enough,” I think to myself, “That poor kid doesn’t have a chance. He’s going to lose his love for the game before mites.”
While hockey players of yesterday developed instincts and a love for the game on the pond, today’s youngsters are expected to develop this passion in a structured, adult-controlled environment. If we’re not careful, we’ll over-manage potential hockey players into stressed out kids who play hockey.
Trenton Youth Hockey’s Frank Murphy, a nationally recognized pioneer of instructional hockey for little kids, insists that hockey skills must be developed in a “fun-filled environment.” In a USA Hockey Magazine profile in 2004, Murphy said that to be a more effective hockey teacher, he had to learn how to get into the heads of mini-mites. They have short attention spans, they process what you say literally, and between drills they like to talk to the coach about kid stuff, like birthday parties and cartoons. I concluded from the article that Murphy’s great success at Trenton was grounded in treating five and six years olds like they’re five and six. This requires patience, kindness, and acting a little zany as needed to keep their attention.
Mini-mites is a non-competitive level, designed for FUNdamental development in learning and loving the game of hockey. If you have a mini-mite, I recommend letting him pack his favorite stuffed animal in his hockey bag. Let him brag to team mates about losing his first tooth. Let him act a little silly with his little buddies at the rink. Smile a lot. Cheer them along. Never scream at a mini-mite (or at a mini-mite coach or ref), even from behind the glass. And don’t discuss your mini-mite’s performance during the car ride home. To assess your mini-mite’s development, my advise is simply to ask him, “Are you having fun playing hockey?”
Published on The Rookie Hockey Mom site on March 15, 2011.

Self-Publishing: The Author Revolution

It was Woodrow Wilson who said, “The seed of revolution is repression.” Have writers been repressed by big publishing? 
For most writers, getting a book published by an established publishing house is like winning the lottery. Even if an acquisitions editor pulls your manuscript from the slushpile and likes it, your manuscript must impress several more layers of big-publishing management to win a book deal. 
The good news for good writers is that self-publishing is making these management layers obsolete. True, earning income via ebook self-publishing might be a pipe dream for a writer trying to turn a poorly written manuscript into a commodity. But for a good writer, ebook self-publishing is a sound option for gaining ground in the market as an author, that is if she treats book development as a business and commissions the services of a good editor, a good artist, a good publicist, and a good distributer. 
Done right, self-publishing meets content needs for a target market. A winning ebook would generate revenue that a writer could invest as capital for printing and distributing a print edition of the successful title. If an author has a knack for managing operation costs and a savvy for promoting books, self-publishing could replace the writer’s mundane day job and become a lucrative career. Authors whose products enjoy a niche market could even bring in additional revenue through merchandising title- or series-themed swag.
In a recent blog entry, Mark Coker, founder of Smashwords, an ebook conversion and distribution service, compared the downfall of traditional publishing houses to political revolution. Is his point valid? According to a recent article by Futurebook.net blogger Felicity Wood, only a quarter of consumers preferring e-reading would discontinue buying print books. Many ebook consumers purchase both the ebook and print editions of the same title. Though this is great news for the publishing industry at large, only authors and publishers who learn to adapt to the e-reading trend will benefit from its momentum.
Besides the obvious ― e-publishing technology, what other factors are contributing to Coker’s alleged downfall of big publishing? I would argue that little economic opportunity for emerging, and even established writers, is the most critical contributor. Writers have to write; they need to write, so much so that many would even write for free or little monetary reward. A big publisher knows how to take advantage of a writer’s addiction to writing, sucking the writer into a mediocre contract of a 5 to 10% royalty by promising him an increased royalty percentage in the hypothetical “next deal,” once he’s “more established.”  With ebook self-publishing, writers may enjoy 70 to 80 percent of sales. The bottom line speaks for itself. Why would an author sign up for a low royalty percentage only to risk the publisher’s right to remove the title from its catalogue and from print before the book had enough time to reach its full readership potential?
With the ebook revolution, authors are empowered to respond to the coercive acts of big publishing. So are book publishing elites today’s publishing red coats? Is ebook self-publishing akin to Tom Paine’s patriot movement? Like Paine’s revolutionary pamphlets, ebook publishing APIs (Application Programming Interface) are connecting writers directly to readers. What’s more, the movement is purely democratic ― anyone can publish. And those reaping the economic rewards of ebook publishing are beneficiaries of a truly free hand of capitalism. If the book is any good, the market will find value in purchasing it.
Powerplay Communications as an Ebook Publisher
Recently, I decided to publish a revision of my 2005 print book The Rookie Hockey Mom. Within two weeks, I revised and reformatted the content and submitted it to Smashwords for ebook conversion and distribution. Now consumers can buy the e-edition of my book from Smashwords.com. Soon, they will be able to purchase it from premium ebook retailers like Amazon, Barnes & Noble, iBookstore, Sony, and Kobo. 
If you’re a writer with a promising finished manuscript, I suggest investigating your options for ebook self-publishing. If you’re looking for help in editing and formatting your manuscript, Powerplay Communications can help. 
For more, click here for a link to “The Uprising in Book Publishing,” a presentation by Smashwords founder Mark Coker.
Also check out Felicity Wood’s blog article “Trendspotting,” which shares statistics on readers’ attitudes toward ebooks.
Originally posted on Powerplay Communications' blog on March 13, 2011.

Great Moments Are Born from Great Opportunities.

Herb Brooks-isms are popular in my home. Five of us play hockey, and we’ve all seen Miracle more than a dozen times. Though viewing the game as a seventh-grader in 1980 is still a vivid memory for me, the lesson of the miracle game as applied by my four hockey-playing sons has had a deeper impact on my can-do spirit. The mental strength modeled by my goalie is the most remarkable. 
I tell my boys, “There’s good-crazy and bad-crazy.” I believe living out a passion to mind the net falls under “good-crazy.” A true goalie amazes onlookers with his puck-blocking talent and his deflection of criticism when he can’t block them all. As a goalie develops, he trains his mind to counter the literal shots of the puck and the figurative shots of severe judgment. He grows his heart, quickness, and thick skin for his mission, focusing on one thing: making the next great save. And when he’s made a great save, he feels that he’s stopped time.
Great moments, like stopping time, are born from this opportunity of accepting the risk of playing net. When a goalie’s hot, wow, it’s magical — great split-second moments of staying big to stone the break-out shooter, or reading the attacker like a clairvoyant to foil the deke, or making a swift swoop of the glove to catch the snipe.
I don’t have the special, good-crazy gift to play net, but I have the passion to step out and use my head, heart and hands to raise four sons and build a business. I hear these words: “You were born for this. This is your time. Go out there and take it.” I’m seizing each great opportunity with the belief in great moments.

Published on The Rookie Hockey Mom Site on March 11, 2011.