Are you looking for ways to stay active and healthy while stuck in quarantine? Here are some helpful tips from our partner, Raley’s very own nutrition expert, Yvette Waters, MS, RDN, CISSN.

Yvette is Raley’s Nutrition Strategist & Brand Influencer. She is also a former DII collegiate soccer athlete from Northern State University and has put together these nutrition and activity tips for quarantined youth soccer players and their families.

In a world where we feel we have lost some control, nutrition and physical activity are two things we can still control. Even though space may be limited, it is important that nutrition and activity remain a priority during quarantine. 

For nutrition:

Follow the 5 – 2 – 1 – 0 Rule:

  • Five or more servings of fruit and vegetables per day 
  • Frozen and canned can be great options too (rinse canned vegetables with cold running water before eating) 
  • Two hours of screen time or less per day 
  • One hour or more of physical activity per day 
  • Zero sugar-sweetened beverages per day 

Cook together and try a new recipe

  • When cooking, talk about the ingredients, what they are, where they come from, and how they help to fuel the body

Work to get those whole grains

  • Adding whole-grain tortillas, whole-wheat bread and buns, whole-wheat couscous, quinoa, brown rice, and farro can help provide dietary fiber and a healthy dose of vitamins and minerals

Create a vision board to help stay focused on family and personal soccer goals and remember to hydrate. Make sure to drink lots of water throughout the day. While shelter in place orders remain, you can still remain active without having to leave your home.

For physical activity indoors or on your lawn try some of the below ideas:

  • Play hide and seek 
  • Find a fun fitness video online to do together 
  • Have a soccer ball at your feet the whole time, dribbling lightly
  • Practice your juggling skills! In the driveway or small area of lawn, practice juggling stills at least 20 minutes every day
  • Call out certain commands while another player dribbles the ball 
    • Roar like lions, drop to the ground and slither like a snake, skip around a tree or piece of furniture close by, etc.
  • Practice short passes against a board or side of the house. Put a cone or towel down for the player to try and hit at least 20 times each foot
  • Around the World.’ Keep the ball up and juggle in this order: right foot > right thigh > right shoulder > head > left shoulder > left thigh > left foot
  • Do toe taps on the ball > rotate clockwise while toe-tapping and keeping control of the ball > now switch counterclockwise
  • Practice your favorite soccer move 
  • Practice pulling the ball back or drag back turn 
  • Dribbling the ball close to feet and in control in a forward direction, step on the ball with the sole of your foot and pull the ball backward or sideways and turn your body to then face the ball in the new direction

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