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Brain Power Nutrition

By USA Hockey, 02/28/17, 10:30AM MST


Make sure your brain is in the best shape for thinking, learning, and focusing

Your brain requires significant resources. It requires a minimum of 20 percent of your baseline daily calories just to fuel its activity. Properly fueling and hydrating your brain will help you make sure your brain is in the best shape for thinking, learning, and focusing.

Brain-Boosting Foods include:

  • Iron –   Even slight dips in iron levels can produce fatigue and impairment in thinking, productivity, and energy levels.*  Foods such as red meat, beans, and dark leafy vegetables are good sources of iron in the diet.
  • Hydration – Studies have shown that dehydration of even less than one percent of body weight can lead to cognitive decline. In dehydrated individuals, drinking water increased memory and focused attention. The larger the degree of dehydration, the worse the participants’ memory and attention levels were.
  • Healthy Fats – Omega-3 fats make up a large portion of the brain and are specifically involved in promoting communication between brain cells and the neurotransmitters that promote focus and mental performance.* These fats also promote the body’s normal response to inflammation and might help to slow the normal aging processes of the brain.* Omega-3 fats can be found in fish like salmon and sardines, as well as flax and chia seeds, and nuts like walnuts.  In addition, many individuals supplement their diets with an Omega 3 supplement.
  • Probiotics – It seems there may be some truth to why you feel “butterflies in your stomach”. Some bacteria in our digestive tract can talk directly to the brain, probably through the vagus nerve, and can impact the nervous and immune systems as well as the regulation of hormones.* Eating a varied diet and fermented foods can help promote healthy gut bacteria, and you can also consider adding a probiotic supplement.
  • Greens – Dark leafy greens such as spinach and kale, and potentially vitamin K have been linked to promoting cognitive health.
  • Choline – Foods high in choline, such as egg yolks, are excellent nutrition for the brain. Choline is an important nutrient for the creation of acetylcholine, a major neurotransmitter in your brain.
  • Creatine –  Long associated with athletic performance and muscle health, more and more researchers are looking at creatine for its role in brain health.* Creatine is important for its ability to help regulate energy and to support cognitive function.* Research has shown an increase in cognitive scores in those who supplemented with creatine compared to those who did not.*  Creatine is found in the diet primarily in red meat and other animal protein sources. An average mixed diet can contribute one gram of creatine daily, but many research protocols call for three grams or more, persuading many people to consider supplementing with creatine monohydrate.

Wang Y, Kasper L. The role of microbiome in central nervous system disorders. Brain, Behavior, and Immunity. 2013;38:1-12.

Murray-Kolb L, Beard J. Iron treatment normalizes cognitive function in young women. American Journal of Clinical Nutrition. 2007;85:778-787.

Hardman R, Kennedy G, Macpherson H, Scholey A, Pipingas A. Adherence to a Mediterranean-style diet and effects on cognition in adults: A qualitative evaluation and systematic review of longitudinal and prospective trials. Frontiers in Nutrition. 2016;3 DOI:10.3389/fnut.2016.00022

Benton D, Jenkins K, Watkins H, Young H. Minor degree of hypohydration adversely influences cognition: a mediator analysis. Am J Clin Nutr. 2016;Sep:104(3):603-612. doi: 10.3945/ajcn.116.132605. Epub 2016 Aug 10.

Zilberter T, Zilberter E. Breakfast and cognition: sixteen effects in nine populations, no single recipe

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USA Hockey introduces Tenured Official Program

By USA Hockey 10/05/2018, 8:30am MDT

At USA Hockey, we strongly believe loyalty should be rewarded, especially those who have worked so hard and so attentively in our USA Hockey officiating program. It’s why we are excited to announce and implement our new Tenured Official Program.

Through the program, we will recognize those officials who are committed to being the best hockey official they can be. We will use incentives that encourage officials to view officiating with USA Hockey as a desirable long-term commitment. The first group of tenured officials will be established during the 2019-20 season after attendance at our first-ever Advanced Officiating Symposium, scheduled for July 26-28, 2019, in Minneapolis (registration for the symposium will open soon).

Officials who have registered as either a Level 3 or Level 4 for the past three seasons (including 2018-19) will be eligible to attend the symposium and will become our first class of tenured officials. Officials who are Level 3 for the 2018-19 season and obtain tenured status would be considered Level 3 tenured while those who were complete at Level 4 would be considered Level 4 tenured officials. An official who has obtained Level 3 tenured status may advance to Level 4 tenured status by successfully completing all Level 4 requirements for one season.

Level 3 or 4 tenured status will remain as long as the official continues to register with USA Hockey as an official each season. USA Hockey’s national tournament eligibility and assignment guidelines would apply to tenured officials as they do to normal registration levels.

Officials applying for tenured status will be required to attend a USA Hockey Advanced Officiating Symposium. There will be one such symposium conducted each season with locations rotating around the country. The symposium will start Friday afternoon and run through Sunday morning and will include guest speakers from the NHL, IIHF, NCAA, and other facets of sports officiating relevant to the game of hockey.

The primary objectives of the symposium will be to:

  • Provide advanced-level education.
  • Instill a sense of pride in belonging to USA Hockey.
  • Foster local leadership and the sharing of resources by our most dedicated group of grassroots officials in an effort to promote a positive hockey environment at the local level.
  • Use the opportunity to celebrate the best that USA Hockey has to offer and the art of officiating.

Officials applying for the Advanced Officiating Symposium are responsible for symposium fee, travel and accommodations.

Tenured official annual registration requirements

  1. Submit USA Hockey officiating application and fee.
  2. Complete open-book exam.
  3. Fulfill SafeSport and screening requirements.
  4. Complete abbreviated online seminar curriculum specific for tenured officials.
  5. Complete any local/affiliate officiating requirements.


Level 3 or 4 tenured status will remain as long as the official continues to register with USA Hockey as an official each season.

Information on the Tenured Official Program and USA Hockey Advanced Officiating Symposium can be found on the Tenured Officials page of Registration for the first symposium will open in the coming weeks. Space may be limited, so take advantage of the early registration special for a discounted fee.

We look forward to your participation in this exciting new program and also to seeing you at the 2019 USA Hockey Advanced Officiating Symposium.

Sponsored by Las Vegas headliner Terry Fator, the annual tournament for disabled veterans provided a range of experiences beyond just hockey