Revealing the Realities of Nutrition: Disproving Myths and Misguided Notions

by | Feb 25, 2024 | Conversations, Mind & Body Balance

Navigating the Nutrition Maze: Insights for Athletes

In today’s world, discussions about healthy eating, clean eating, supplementation for optimal performance, and hydration techniques are ubiquitous, especially on social media platforms. But with the deluge of information available, how do you separate fact from fiction? As an athlete, where can you turn for reliable nutrition advice? To demystify these topics, I had a enlightening conversation with Robin Amylon, MS, RD, CSSD, LDN, CSCS, a registered dietitian, nutrition specialist, and strength and conditioning specialist at The Micheli Center.

Understanding the Players: Dietitians, Nutritionists, and Food Influencers

Robin began by shedding light on the distinctions between dietitians, nutritionists, and food influencers. Dietitians undergo rigorous education, including a college degree, and soon, as of 2024, a master’s degree, followed by a dietetic internship and licensing exam. Nutritionists, on the other hand, may have certifications but are not regulated in terms of education or training. Food influencers operate without any regulation, sometimes dispensing advice based solely on their follower count.

Seeking Reliable Sources of Information

Athletes, with their specific nutritional needs, often seek guidance to enhance their performance. Robin emphasized the importance of seeking information from credible sources, such as registered dietitians and reputable associations like the Academy of Nutrition and Dietetics and United States Olympic & Paralympic Committee (USOPC) rather than relying solely on social media influencers.

Crafting a Balanced Diet and Addressing Athlete Needs

When it comes to building a balanced diet, Robin stressed the inclusion of carbohydrates, proteins, fats, fruits, vegetables, and dairy, without demonizing any food group. Carbohydrates, often vilified, are essential for fueling athletic performance. Athletes require higher energy intake, including carbohydrates and fats, and even simple sugars have a place for quick energy boosts. For athletes exploring plant-based diets, considerations include ensuring adequate and complete protein, vitamins (such as B12 & D), calcium, and iron intake, either through food or supplementation.

Hydration: Finding the Right Balance

Proper hydration is crucial for athletes, but over-hydration can be detrimental. Monitoring urine color is a simple way to gauge hydration levels accurately, aiming for a pale yellow color.

Debunking Myths: True or False

Robin tackled common myths surrounding nutrition:

  • Carbohydrates are bad and should be avoided – FALSE
    Athletes need carbs for fuel
  • Coffee in moderation (1-2 cups) is okay – TRUE
    You’re welcome morning skaters, just keep it in moderation
  • 100 grams of protein per day is optimal – FALSE
    Protein needs are highly individualized
  • Energy drinks provide energy and hydration – FALSE
    They are stimulants and not a replacement for proper energy and hydration
  • All athletes should take supplements – FALSE
    Supplements may not be necessary and can be harmful if misused. They are also not regulated by the FDA and ingredients do not need to be listed which can make it difficult to know if there is a banned substance included.

Weight Management: Performance over Numbers

Weight management, particularly in sports like figure skating, should prioritize performance over arbitrary numbers on a scale. Seeking guidance from a registered dietitian can provide personalized nutrition advice tailored to individual needs and goals.

Navigating the vast landscape of nutrition advice can be daunting, but with guidance from qualified professionals like Robin Amylon, athletes can make informed choices to optimize their performance and overall health. Remember to prioritize evidence-based practices and seek advice from credible sources for sustainable and effective nutrition strategies.

What do you do to fuel your training?

 

The Art of Overthinking: Breaking Free from Analysis Paralysis

by | Feb 21, 2024 | Mind & Body Balance

Overthinking in Figure Skating

The Challenge of Overthinking in Figure Skating

In the intricate world of figure skating, where every move counts and precision is paramount, there’s a hidden adversary lurking in the shadows: overthinking. As an adult embarking on the journey of figure skating, I’ve encountered not only physical hurdles but also the daunting challenge of my own thoughts.

Observations on Overthinking: Contrasts Between Adults and Children

It’s a curious observation to witness the young skaters effortlessly absorb instructions without a second thought, while I find myself dissecting every nuance, craving to understand the intricacies behind each movement. Despite having an exceptional coach whom I trust implicitly, I can’t shake the instinctual need to unravel the “why” and “how” behind the instructions, rather than surrendering to the instinctual flow of movement.

The GPS Dilemma: Sometimes a Left is Just a Left

To illustrate this perpetual state of analysis paralysis, let’s turn to a scenario we’ve all encountered on the roads: the GPS dilemma. Picture yourself behind the wheel, obediently following the GPS’s command to “take a slight left.” As you approach the intersection, you’re met with a dead-end ahead, flanked by dense forest. Despite the obvious binary choice between left and right, your mind races, entertaining the absurd notion that perhaps, just perhaps, a hidden path lies beyond the trees, warranting a second glance out the window. Sound familiar?

Overthinking on the Ice: Adult Mindset vs. Childlike Confidence

This propensity to overanalyze mirrors the adult mindset on the ice. We receive instructions from our coach, only to be ensnared in a web of deliberation before taking action. In contrast, envision a child on a bicycle receiving the same directive – “take a slight left.” Without skipping a beat, they pedal forward, dismissing the unfamiliar term “slight”, embracing the simplicity of action over analysis.

Breaking Free from Analysis Paralysis: Strategies for Action

To overcome the grip of overthinking, one effective strategy is to do a brain dump before stepping onto the ice. By clearing your mind of the “what ifs” and scenarios, you can prioritize action over analysis. Rather than getting bogged down in potential outcomes, focus on simply executing the task at hand. Embracing this approach can help break the cycle of overthinking and allow you to skate with more confidence.

Embracing Fearlessness: Lessons from Young Skaters

As we prepare to lace up our skates and glide onto the ice, let’s heed the fearless example set by the young skaters around us. They remind us that sometimes, the best way forward is to take the leap without hesitation. By silencing our inner critic and embracing the unknown, we open ourselves up to new possibilities and discoveries. In the journey of figure skating, as in life, embracing fearlessness often leads to the most profound growth and success.

Can you recall a recent situation where overthinking hindered your progress or decision-making, much like the GPS dilemma described in the blog post? Share your experience and how you navigated through it!

 

 

 

A Designer’s Journey into Figure Skating Costume Magic

by | Feb 18, 2024 | Conversations

Designing figure skating costumes

I had the pleasure of speaking with Niko Cohen (they/them), the owner of Lavender Thread Co., about their journey into costume design and their unique creative process. I found the conversation fascinating, and I hope you do too.

Early Passion and Diverse Influences

From a young age, Niko harbored a passion for painting and illustration, drawing inspiration from Japanese comics, anime, and street fashion. Initially contemplating a conventional fine arts path, such as painting, their journey took an unexpected turn towards costume production at Boston University. This decision was motivated by a desire to engage in hands-on, real-world applications, particularly sewing. Costume production provided Niko with fresh learning opportunities that diverged from their earlier studies in painting and illustration.

While in university, the world of figure skating found its way into Niko’s life, inspired by the captivating series “Yuri!!! on ICE“.  Figure skating, coupled with the challenges presented by the global pandemic that brought theater work to a standstill, prompted Niko to approach the renowned costume designer Yumi for sewing opportunities. Niko’s additional drawing skills soon became the gateway to a burgeoning career in costume design, culminating in the establishment of their own business.

The Creative Process: A Holistic Approach

Niko’s approach to creating costumes goes beyond the conventional. Beginning with in-depth client meetings, Cohen delves into understanding the character the skater is portraying, along with the emotions and feelings evoked by the performance. The integration of listening to the skater’s music adds another layer to this holistic approach.

Recognizing figure skating as both a physical and mental sport, Niko’s decisions on fabrics and designs are influenced by the demands of the sport. As a skater and a non-binary, trans person, Cohen’s attention to detail is remarkable, ensuring each costume is a tailored puzzle that complements both the physical and mental aspects of the skater.

Prioritizing Communication and Comfort

Communication is paramount in Niko’s design process. Understanding the skater’s energy, aesthetics, and any specific concerns ensures a collaborative and successful design journey. Niko emphasizes the importance of addressing skaters’ preferences, whether it’s a desire for a more secure fit or a flowing design. Comfort and confidence are non-negotiable, making it evident that the skater’s satisfaction is the top priority.

Sustainable Future and Fashion Trends

Niko’s commitment to sustainability shines through with plans to introduce a rental section to their company and the option to design costumes for reuse in subsequent seasons. The conversation also touched on emerging trends in figure skating costumes, with an observation of the rising popularity of body suits and a personal wish to see more greens incorporated into designs.

Comment below – what trends would you like to see in costume design for figure skating?

 

 

 

Red Velvet Valentine’s Day Latte Recipe

by | Feb 14, 2024 | Mind & Body Balance

Red Velvet Latte Recipe

Roses are red, violets are blue, I have a red velvet latte recipe just for you!

You didn’t think I could actually leave lattes out of the blog, did you? I live in the northeast, and February often brings us the stormiest of winter weather. Plus, who doesn’t want a cozy drink before or after an ice session? Not to mention, this one comes in the prettiest shade of pink just in time for Valentine’s Day.

This delightful recipe comes from a fabulous site called Pick Up Limes, with only slight alterations by me. Seriously, this site is worth a look-through, especially if you’re into plant-based recipes. I’m not 100% plant based, but I love the variety and simplicity of the recipes offered (not to mention her stunning photography).

Let’s dive into this heartwarming red velvet latte recipe, perfect for embracing the chilly days with a touch of love.

Ingredients:

    • 1 cup of your favorite plant-based milk (or regular milk if you prefer)
    • 2 tsp beet root powder (for that beautiful red hue)
    • 1 tsp cocoa powder
    • 1-2 tsp sugar (adjust to your sweetness preference)
    • 1/2 tsp vanilla extract
    • 1 tsp of espresso powder or 1 tsp of instant coffee

Instructions:

    • In a small saucepan or milk frother, gently warm the plant-based milk
    • Whisk in the beetroot powder, cocoa powder, sugar, instant coffee or espresso powder and vanilla extract until well combined
    • Combine powdered ingredients and vanilla to 2 tbsps of hot water
    • Slowly pour the warmed milk mixture over the coffee, creating a beautiful swirl
    • Stir gently to combine all the flavors
    • Optionally, top with a sprinkle of cocoa powder or a dollop of whipped cream for extra indulgence

Enjoy this cozy, pink-hued delight and let the warmth of love fill your cup!

 

Capturing Special Moments: One Photographer’s Journey

by | Feb 11, 2024 | Conversations

Capturing the moment with Janet Liu

Have you ever marveled at certain photographs that seem to encapsulate the essence of a moment in time? If you’re familiar with the work of Janet Liu, @skatingphoto, then you’ve likely experienced a photojournalistic quality that draws people into the heart of a sport or event. I had the pleasure of sitting down with Janet to delve into her journey – from humble beginnings to the unforgettable experiences that have shaped her passion for capturing moments, and I can’t wait to share this conversation with you.

How It All Started:

Janet’s dad was a man with an innate love for cameras and a keen eye for capturing life’s precious moments. From a young age, she was surrounded by cameras, camcorders, and the endless possibilities they presented. “We had a camcorder for every trip. He plastered giant photos of our world travels all over the walls of his dentist office. I just assumed taking photos of everything from landmarks to food was an Asian trait.”

Fast forward to a few years ago when Janet welcomed George, a Great Dane, into her life. Determined to preserve every precious moment with her furry companion, she embarked on a journey to learn the art of photography. Her quest led her to the incredible work of Kaylee Greer from Dog Breath Photography, whose awe-inspiring images inspired her to pick up a camera and dive headfirst into the world of photography through a series of self-taught videos and Instagram feeds, to taking classes and seminars.

Capturing Some Very Special Moments:

As Janet delved deeper into the craft, she found herself drawn to figure skating – a sport that not only mesmerized her but also provided endless opportunities to capture raw emotions and breathtaking performances. One particularly memorable project was recording Harvard University’s Figure Skating Club show. “Up to that point, I had never seen everyday people who could skate so beautifully in person, and not just in a pro show. I even tried to take screenshots from the videos in an attempt to get photos. It holds a special place in my heart because of the beautiful Harvard University students, who were all such amazing skaters and people. I’m still proud that I was able to capture those moments to be able to relive them for me and them.” Another special moment was spontaneously capturing what would be Ashley Wagner’s last run-through of her La La Land free skate program. Janet was able to capture Ashley’s skating, a friend later saw her pictures and sent some to Wagner, who posted it on Instagram where it quickly went viral.

Photography and the Future Experience:

But photography isn’t just about freezing moments in time; it’s about creating immersive experiences that transport viewers to another world. That’s why Janet has been exploring the realm of 3D and virtual reality videos, pushing the boundaries of storytelling in photography and videography. This provides the opportunity for people to experience the sport as never before.

How Far Would You Go to Get the Perfect Shot?

As someone who has stood in the middle of the road to photograph a sunset (disclaimer: don’t do this at home), I had to ask Janet about the craziest thing she’s ever done to ‘get the shot’ and her answers didn’t disappoint. “Is it crazy that I’ve spent over $100k of my personal funds on gear, rentals, education, and services related to sharing my photography? I think it’s been worth it, though often I question my life choices.” Aside from that, people thought she was crazy when she waded waist-deep into freezing water in Lake Tahoe on a dog photography workshop to capture action photos of a dog running into the sun. Lighting plays a very important role in Janet’s photos.

Project Preparation and the Role of Lighting:

We delved deeper into the role of lighting when I asked her if it was more difficult to shoot for a competition or for skating shows where the lighting was always changing. Janet said although the audience perceives show skating as darker, she said the spotlights are actually brighter, and the lighting is ideal for capturing beautiful, dramatic photos.

Her approach to being able to capture special moments includes a lot of prep work to understand the venue, backdrops, her own knowledge of the sport as a skater herself, and sometimes even watching practices to understand where the special moments in the performance might happen. Janet tries to capture both action and expression if possible. “Figure skating is inherently special, so every photo has the potential to tell a story and capture emotions. I look for the moment with meaning to the skater, whether that’s a competition or the joy of just being out on the ice.”

To Janet, every time on the ice is a special moment frozen in time. “I think the skaters, and their family and friends will treasure those photos for the rest of their lives.”

Share in the comments below: what is your favorite skating photo and what did you need to do to capture it?