Quote of the day


At the end of the day, I understand that life has road blocks, and life is like school – you’ll be tested; we gotta pass it.

-DJ Khaled

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Quote of the day


Life is like riding a bicycle. To keep your balance, you must keep moving.

-Albert Einstein

NUTRIENT TIMING


When you eat is as important as what you eat when it comes to athletic performance. The tips below can guide you to the optimum times you need to eat and drink to perform your best, along with sample snacks and meals.

  Pre-Workout Fueling During Exercise (Hydration) Post-Workout Refueling Daily Fueling
Why To fuel up for the body’s next challenge To replace sweat loss and provide carbs to maintain blood sugar levels To replenish glycogen, restore electrolytes, replace fluid losses, and repair damaged tissues To support normal activities, repair damaged tissues, and promote muscle growth
What High-carbohydrate snack of 200–300 calories

Choose foods low in fat and fiber to prevent digestive upset

Water

Sports drinks*/** that contain sodium, potassium, glucose, and fructose

Weigh before and after working out; replace 16–24 oz fluid per pound lost throughout the day (not more than 12 quarts per day).

25–50 grams of carbs

20–25 grams of protein

Plenty of fluids

Choose easily digestible foods and beverages that provide electrolytes and fluids

Meals and snacks that emphasize a balanced diet of carbs, lean protein, healthy fats, and fluids—especially water

Choose lean protein (such as meat, poultry, fish, beans, nuts, or eggs), whole grains, fruits and vegetables, and low-fat dairy products

When 30–60 minutes prior During exercise up to one hour: 3–8 oz of water every 15–20 min

During exercise longer than one hour: 3–8 oz of a sports drink every 15–20 min

Within 45 minutes after a workout Throughout the remainder of the day
Suggestions
  • Jam*/jelly* on bread*
  • Fruit*, low-fat granola*, low-fat milk*
  • First Strike Bar*/**
  • Pudding cup* or low-fat Greek yogurt with fruit
  • Small muffin (muffin top*), low-fat milk*
 
  • Low-fat yogurt with fruit and granola, juice
  • Chocolate milk, fruit
  • Pita with hummus, tomatoes, cucumbers, tea
  • Tuna, crackers, fruit, water
  • Pocket sandwich**, sports drink**
  • Fruit and nut mix**, sports drink**
  • Chicken fajita with tortilla, beans, salsa*, water
  • Stir-fried tofu with veggies, rice, soymilk
Meals

  • Egg-white omelet with spinach and mushrooms, whole-grain bread, jam, low-fat milk*
  • Whole-wheat pita sandwich with turkey and veggies, pretzels, applesauce, low-fat milk*
  • Cheese tortellini in tomato sauce*, tossed salad, grapes, water
  • Lamb kebabs, pita, spinach, mango-yogurt beverage

Snacks

  • Yogurt or cottage cheese with fruit
  • Granola bar and milk
  • Trail mix
*In Meal Ready to Eat (MRE) **In First Strike Ration (FSR)

Thursday motivation


“Someone once asked a poet, “If your house was burning and you could save only one thing, what would you save?” The poet answered, “I would save the fire, for without the fire we are nothing.”

This is one of my favourite quotes. When I am tired, overwhelmed and overworked, I think of this because it reminds me that even at the worst of times, there is a reason for everything if you look at it with a new perspective. Without fire there is no passion, no drive to succeed. The fire fuels me in everything I do in life. Save the fire.

So many people in life want to put that fire out – don’t ever let them.

Potatoes, Eggs, and Coffee Beans


Once upon a time a daughter complained to her father that her life was miserable and that she didn’t know how she was going to make it. She was tired of fighting and struggling all the time. It seemed just as one problem was solved, another one soon followed.

Her father, a chef, took her to the kitchen. He filled three pots with water and placed each on a high fire. Once the three pots began to boil, he placed potatoes in one pot, eggs in the second pot, and ground coffee beans in the third pot.

He then let them sit and boil, without saying a word to his daughter. The daughter, moaned and impatiently waited, wondering what he was doing.

After twenty minutes he turned off the burners. He took the potatoes out of the pot and placed them in a bowl. He pulled the eggs out and placed them in a bowl.

He then ladled the coffee out and placed it in a cup. Turning to her he asked. “Daughter, what do you see?”

“Potatoes, eggs, and coffee,” she hastily replied.

“Look closer,” he said, “and touch the potatoes.” She did and noted that they were soft. He then asked her to take an egg and break it. After pulling off the shell, she observed the hard-boiled egg. Finally, he asked her to sip the coffee. Its rich aroma brought a smile to her face.

“Father, what does this mean?” she asked.

He then explained that the potatoes, the eggs and coffee beans had each faced the same adversity– the boiling water.

However, each one reacted differently.

The potato went in strong, hard, and unrelenting, but in boiling water, it became soft and weak.

The egg was fragile, with the thin outer shell protecting its liquid interior until it was put in the boiling water. Then the inside of the egg became hard.

However, the ground coffee beans were unique. After they were exposed to the boiling water, they changed the water and created something new.

“Which are you,” he asked his daughter. “When adversity knocks on your door, how do you respond? Are you a potato, an egg, or a coffee bean? “

Moral:In life, things happen around us, things happen to us, but the only thing that truly matters is what happens within us.

Which one are you?