Overuse injuries once only developed in professional athletes, but today we see it in children, largely as a result of sports specialization and excessive play. Even weekend warriors who do too much at once are prone to these. Here are some tips to keep in mind for you, your kids, and your grand-kids:
- Playing one sport year-around doesn’t allow for a period of rest. Give those stressed joints a break and take a few weeks off between seasons.
- Don’t allow a coach to overuse a child during one game or tournament.
- STRETCH, STRETCH, STRETCH…like taffy, muscles want to be warm to move easily.
- Keep a balanced approach. Playing more than one sport allows different muscles to be used, thus making new muscles be used and others to not feel so much stress.
Name That Tuna
Canned tuna is the second most popular seafood product in the U.S. after shrimp. This protein-packed food, which keeps in the can for 4 years, is a great source of vitamin B-12, vitamin D, calcium, and iron. If you have been to the grocery store lately, you might wonder which type is best for you. Is white better than light? What’s the difference between solid and chunk? Why are some packed in oil and some in water? We will try to demystify these terms and help you feel confident you are buying what’s best for you and your family.
Solid or Chunk?
“Solid”, or “Fancy,” is a fish that was packaged as a whole piece, whereas “Chunk” means the piece has been broken into pieces. It’s a matter of texture preference.
White or Light?
A label that indicates “white” tuna is the albacore variety only. This fish is a more mild-flavored fish with a firm texture. Because it is the truest white meat of the 7 tuna varieties, it is more expensive and considered “premium.” Albacore also contains more omega 3 fatty acids than light tuna, 808mg per serving, versus 239mg in light. Consider this: Canned albacore is higher in mercury and more expensive than canned chunk light tuna.
Oil packed vs. Water
Fats carry flavor, so tuna packed in oil will have a fuller flavor and more appealing mouth feel. However, if you’re concerned about fat content, water-packed tuna has only 0.75g of fat per serving, as opposed to 6.9g for oil-packed. Water-packed tuna is a great, lean protein source.
The following articles were referenced in making this newsletter:
- http://www.healthytuna.com/about-tuna/tuna-facts http://www.livestrong.com/article/483086-chunk-light-tuna-vs-albacore/
- http://www.nrdc.org/health/effects/mercury/guide.asp Nanette27, Tiptoe Through the Tuna, Allrecipes, 2015, Feb/Mar, p 15 Johns Hopkins Health Review, Fall, 2014, p.21