Wednesday, April 24, 2013
Fitness~ what to eat before exercise!
article grabbed from here :)
Also see
What to Eat Before Exercise
Sports Nutrition Tip - energy food for exercise
By Elizabeth Quinn, About.com Guide
Updated February 15, 2011
Energy, Food and Exercise
The food an athlete eats before, during and after a workout is important for both comfort and performance during exercise. Energy foods including bars, drinks, gels and other easily digestible carbohydrates can help prevent the distracting symptoms of hunger during exercise and keep you from depleting your energy too quickly.
The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen in the days before exercise. It takes time to completely fill glycogen stores, andwhat you eat after exercise can help or hinder this process. Eating the right foods at the right time after a workout is essential for recovery and being ready for the next workout.
What you eat before exercise often depends upon your unique needs and preferences, but should be designed according to the intensity, length and type of workout you plan to do.
When to Eat Before Exercise
Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you've eaten. Everyone is a bit different, and you should experiment prior to workouts to determine what works best for you.
If you have an early morning race or workout, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.
What to Eat Before Exercise
Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.Also see
Sports Nutrition Planning for All-day Events
Planning your nutrition and knowing what and when you will eat and drink is essential if you are competing in an all-day event, such as track meets or other tournaments. Consider the time of your event, the amount of your meal and the energy required. Also, be aware of the amount of fluid you consume. You should plan ahead and prepare meals and snacks that you have tried before and know will sit well with you. Do not experiment with something new on the event day.Suggested Foods for Exercise
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.
1 hour or less before competition
- fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
- Energy gels
- up to 1 1/2 cups of a sports drink.
2 to 3 hours before competition
- fresh fruits
- bread, bagels, pasta
- yogurt
- water
3 to 4 hours before competition
- fresh fruit
- bread, bagels
- pasta with tomato sauce
- baked potatoes
- energy bar
- cereal with milk
- yogurt
- toast/bread with a bit of peanut butter, lean meat, or cheese
- water
Glucose (Sugar) and Exercise Performance
If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.Caffeine and Performance
Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.
Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.
Foods to Avoid Before Exercise
Foods with a lot of fat or fiber can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal.
Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.
Sources:
The Position Statement from the Dietitians of Canada, the American Dietetic Association, and the American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in the Winter of 2000, 61(4):176-192.
>Res, P., Ding, Z., Witzman, M.O., Sprague, R.C. and J. L. Ivy. The effect of carbohydrate-protein supplementation on endurance performance during exercise of varying intensity. International Journal of Sports Nutrition and Exercise Metabolism.
DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Post exercise protein intake enhances whole-body and leg protein accretion in human. Medicine and Science in Sports & Exercise. 2002 May; 34(5): 828-37.
Fitness~ what to eat before running?
article grabbed from here :)
Photo: Michele Foley
When your hour-long runs are part of your routine, it's important to fuel your body in order to kick some butt during your workout. While exercising on an empty stomach is a big mistake, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before you head out.
Photo: Michele Foley
| Time | Food Ideas | Foods to Avoid |
| 2 hours before | 300- to 400-calorie meal containing carbs, protein, and healthy fats:
| Tons of fibrous veggies:
High-fat foods that are hard to digest:
|
Keep reading to find out what to eat (and what to avoid) an hour or 15 minutes before a run.
| Time | Food Ideas | Foods to Avoid |
| 1 hour before | 150-calorie snack containing easily digestible carbs and a little protein:
| Gas-producing fruits:
|
| 15 to 30 minutes before | Small serving of easily digestible carbs:
| Large serving of protein and carbs, and high-saturated fat and high-fiber foods:
|
Tuesday, April 23, 2013
inspiration~ Unconditional Love by mum and daughter
article grabbed from here :)
__________________________________________________________________________
article grabbed from here.
Recently, reported the death of Madam Irene Ong Ai Sam, a woman who was stabbed to death while trying to protect her daughter as their family was jogging through the Bukit Gasing Hiking Trail for a charity run.
Ong Ai Sam pushed her daughter to safety but was sadly stabbed by the suspects.
During her final moment with her daughter, Chin Hui Wei, Madam Ong expressed her love for her daughter, and then passed due to blood loss.
Hui Wei took to her blog to share her side of her story and the fond memories she shared with her mother. It’s certainly a touching story and we hope that you will all go give your mom a telephone call and tell them just how much you love them!
picture source
__________________________________________________________________________
article grabbed from here.
I remember. I remember everything.
A few months ago in English class, my teacher asked us to write about the person who we admire. I wrote about my mum. A month ago for my English March Test paper, the topic I wrote about was "My Hero". I wrote about my mum. During my test, i had a writers block so I simply wrote out everything i knew about my mum: her childhood, achievements, etc. My mum is my hero. She always has been, she always will be.
20th April 2013.
Mama left early in the morning for some event her Kiwanis Club's K-Kids had planned. She came back home with lunch for me and milo ais. I remember grumbling to her because I didn't want to follow my parents jungle trekking. I did anyway. We had to set up a trail for my father's running group so mama was carrying a bag with just plain paper in it. I remember grumbling to my mum as we went up and down the hills of Gasing. She told me we'd be out soon. After 2 hours of trekking in the jungle, we finally hit the road. It was the road in Gasing leading up to the temple. We decided to walk back down to the car.
As we walked down the steep road, there was nobody there. No people, no cars. Just the two of us. As we nearly reached the first house, we heard a motorbike sound from behind. We turned around and saw two men on a motorbike. Mama said walk further in the pavement so we did. As the motorbike drove past us, they stopped. The man from behind jumped off. My mum pushed me to the back and told me to go. The man attacked my mum straight away, without saying any words. The knife he used was just a normal kitchen knife, the blade was about 10cm long. As my mum tried to protect herself, she turned to her left, only to be stabbed twice on the back of her right shoulder. She was struggling to escape. The attacker then proceeded to stab the back of her left shoulder. Mama tried so hard to escape. She fell on the ground and the attacker pulled her on the road and stabbed her thigh. I tried to help but the attacker thrusted the knife my way so i ran back further. I couldn't do anything but scream at the top of my lungs. I screamed and screamed. The attacker hopped on the bike and rode off.
I remember.
I remember watching my mums body lying on the road, all the blood oozing out. The attacker did not manage to get any of my mums belongings. She told me to call my dad. I ran down the hill looking for help. The first house i went to, the maid (who saw everything that happened) ran in and did not even try to help me. I ran further down and saw a car. They saw me and stopped. And I told them what happened. The driver, Mr Lai told me to get in and we drive up to my mum. Mr Lai called the ambulance and the police while i tried to keep my mum conscious. There was blood everywhere. My mum just kept saying "save me". Her voice was so week. My dad reached the site 10 minutes later, after running all the way. Mama kept telling us that she couldn't breathe. I prayed and prayed. She was slowly losing herself. We tried our best to keep her awake and conscious. The police arrived. We put her in the police car since the ambulance hadn't arrived. As we reached down the road, the ambulance was there so they transferred mum into the ambulance.
I remember.
I remember sitting in the ambulance, holding my mums hand and trying to talk to her but she didn't respond. I remember crying. The paramedics were doing all they could do at that point. I remember calling Eu Lim, who was at church to pray for my mum. We reached the hospital in 3 minutes. They rushed my mum to the emergency was. I wasn't allowed to enter and i was so so scared. My dad had followed Mr Lai's car and they hadn't reached yet. I had to settle my mums registration and then i had to talk to the police. My dad arrived. Then my friends arrived. I sat at the doorway of the hospital, praying and praying. 10 minutes later, my dad came out and told me my mum didn't make it. I dropped in the middle of the hospital floor, screaming. Everyone was looking at me, but i didn't care. A bunch of doctors came out to get me, they took me to a special room. They questioned me and they told me about how my mum was already gone when we were in the ambulance. They tried their best to revive her.
I remember.
I remember coming home. My friends just sat in silence. I just sat in silence. I was covered in blood, mama's blood. I had to get myself together. I had to bathe. We broke the news to my sister through Face Time and that was really hard to do. Slowly, people started coming. It was hard seeing my aunts and uncles cry, my parent's close friends, my close friends & to know i had to keep it all together. It was really hard, telling my story to everyone. It's really hard to even close my eyes for awhile because i see it replaying in my head over and over again. Watching my mum lying in her pool of blood and not being able to do anything. Not being able to save her.
People come, then people leave. All i hear are "I'm so sorry for your loss" or "my condolences". All i hear are people questioning me about what happened, since i was the sole witness. But i am so tired of telling this story over and over again. I am so tired of hearing other people tell this story. This is my story. This is the truth. Newspapers and reporters may twist it around and exaggerate to the whole world, but this story will remain the truth forever.
I am truly grateful and appreciative to everyone who came, whether it was for a short period, or a long time. Thank you to those who've brought a little bit more of hope and joy to me, even though you guys didn't try. Thank you to those who've brought food and drinks, and flowers. Thank you to everyone who called, texted, whatsapped, facebook-ed and tweeted me. I dont know how i became a trending topic overnight (#prayforhuiwei). I was mad at first, but then i realised how much my family had all of your love and support. Whether i know you or not, whether you knew my mum or not, all your kind words really helped. My mother was such an amazing and beautiful person.
I remember.
My mum's last words to me were "I love you so much" dying there, on the road. I watched it all. I watched it all slip out of my hands. Now my life feels so empty. I keep thinking to myself that this is all a dream. Maybe I'd wake up and be able to avoid this from happening. Maybe if someone pinched me I'd wake up from this nightmare. But this is reality, and I have to face the facts. I have to face the fact that I'm alone now. I have to face the sounds of crying and wailing from the other room. I have to face the facts that I'm going to grow up motherless, clueless and confused. It won't be easy, but I will get through this.
Ma,
I love you so much. And I am so sorry I had to watch you die. I am so sorry I couldn't save you. But you're with God now. Ma you're such a great person. Beautiful inside and out. And I thank you for teaching me your ways. Thank you for always teaching (scolding) me to be a better person. Even tho we've had our moments, and times we didn't see eye to eye, you'll always be my best friend. Who's going to pick me up from school now. Who am I going to say "HEY MA" to and tell them about my day. Who's going to cuddle up with me on the couch and be lazy for awhile.
Ma,
Remember how you used to come into my room while I was studying, and hug me then tickle me. Remember how you used to sing me to sleep when I was young. Or how you used sing when you're happy. You had a beautiful voice. Remember how we sat on the couch, looking for coloured beads to do arts & crafts. Remember every single day we spent together.
Ma,
I just saw your body, lying in the coffin. You look so beautiful, peaceful, just like you're sleeping. And I have the biggest urge to scream "wake up". Thank you,Ma. For giving me life, for giving me love. You taught me everything good in my life. You were always selfless, God-fearing. You were my strong pillar of hope and love. And even though you're no longer here with us, you're with God. And you're happy, just like how you appeared in Lissa's dream. And I do hope justice will be served. They're working on finding the criminals, ma. They will be caught.
We all miss you ma, we miss you so much. Goh Ee and Sar Ee has already appointed themselves as my 'mama' and I see you so much of you in them. And it's not going to be the same anymore. Nothing will be the same anymore. You're not going to watch me graduate, you're not going to watch me get married. You're not going to be there to take care of my children. But I know you are with us in spirit, and you're always watching over us. Please give me the strength and courage to move forward with my life. Please give me the motivation to be better. To be more like you. To spread the love and joy. Papa, Tache and I will always be grateful for you are the biggest blessing God has given. And maybe you've done too much good so The Lord called you home. And you are safe now, safe with God. He will watch over you (and us) and protect you. You are safe from all the evil now.
I will make you proud, mama. I will make everyone proud. I love you so much. I'll love you every single day of my life, and I'll never forget whatever you've done for me. Thank you so much. Rest In Peace, mama, I love you.
A few months ago in English class, my teacher asked us to write about the person who we admire. I wrote about my mum. A month ago for my English March Test paper, the topic I wrote about was "My Hero". I wrote about my mum. During my test, i had a writers block so I simply wrote out everything i knew about my mum: her childhood, achievements, etc. My mum is my hero. She always has been, she always will be.
20th April 2013.
Mama left early in the morning for some event her Kiwanis Club's K-Kids had planned. She came back home with lunch for me and milo ais. I remember grumbling to her because I didn't want to follow my parents jungle trekking. I did anyway. We had to set up a trail for my father's running group so mama was carrying a bag with just plain paper in it. I remember grumbling to my mum as we went up and down the hills of Gasing. She told me we'd be out soon. After 2 hours of trekking in the jungle, we finally hit the road. It was the road in Gasing leading up to the temple. We decided to walk back down to the car.
As we walked down the steep road, there was nobody there. No people, no cars. Just the two of us. As we nearly reached the first house, we heard a motorbike sound from behind. We turned around and saw two men on a motorbike. Mama said walk further in the pavement so we did. As the motorbike drove past us, they stopped. The man from behind jumped off. My mum pushed me to the back and told me to go. The man attacked my mum straight away, without saying any words. The knife he used was just a normal kitchen knife, the blade was about 10cm long. As my mum tried to protect herself, she turned to her left, only to be stabbed twice on the back of her right shoulder. She was struggling to escape. The attacker then proceeded to stab the back of her left shoulder. Mama tried so hard to escape. She fell on the ground and the attacker pulled her on the road and stabbed her thigh. I tried to help but the attacker thrusted the knife my way so i ran back further. I couldn't do anything but scream at the top of my lungs. I screamed and screamed. The attacker hopped on the bike and rode off.
I remember.
I remember watching my mums body lying on the road, all the blood oozing out. The attacker did not manage to get any of my mums belongings. She told me to call my dad. I ran down the hill looking for help. The first house i went to, the maid (who saw everything that happened) ran in and did not even try to help me. I ran further down and saw a car. They saw me and stopped. And I told them what happened. The driver, Mr Lai told me to get in and we drive up to my mum. Mr Lai called the ambulance and the police while i tried to keep my mum conscious. There was blood everywhere. My mum just kept saying "save me". Her voice was so week. My dad reached the site 10 minutes later, after running all the way. Mama kept telling us that she couldn't breathe. I prayed and prayed. She was slowly losing herself. We tried our best to keep her awake and conscious. The police arrived. We put her in the police car since the ambulance hadn't arrived. As we reached down the road, the ambulance was there so they transferred mum into the ambulance.
I remember.
I remember sitting in the ambulance, holding my mums hand and trying to talk to her but she didn't respond. I remember crying. The paramedics were doing all they could do at that point. I remember calling Eu Lim, who was at church to pray for my mum. We reached the hospital in 3 minutes. They rushed my mum to the emergency was. I wasn't allowed to enter and i was so so scared. My dad had followed Mr Lai's car and they hadn't reached yet. I had to settle my mums registration and then i had to talk to the police. My dad arrived. Then my friends arrived. I sat at the doorway of the hospital, praying and praying. 10 minutes later, my dad came out and told me my mum didn't make it. I dropped in the middle of the hospital floor, screaming. Everyone was looking at me, but i didn't care. A bunch of doctors came out to get me, they took me to a special room. They questioned me and they told me about how my mum was already gone when we were in the ambulance. They tried their best to revive her.
I remember.
I remember coming home. My friends just sat in silence. I just sat in silence. I was covered in blood, mama's blood. I had to get myself together. I had to bathe. We broke the news to my sister through Face Time and that was really hard to do. Slowly, people started coming. It was hard seeing my aunts and uncles cry, my parent's close friends, my close friends & to know i had to keep it all together. It was really hard, telling my story to everyone. It's really hard to even close my eyes for awhile because i see it replaying in my head over and over again. Watching my mum lying in her pool of blood and not being able to do anything. Not being able to save her.
People come, then people leave. All i hear are "I'm so sorry for your loss" or "my condolences". All i hear are people questioning me about what happened, since i was the sole witness. But i am so tired of telling this story over and over again. I am so tired of hearing other people tell this story. This is my story. This is the truth. Newspapers and reporters may twist it around and exaggerate to the whole world, but this story will remain the truth forever.
I am truly grateful and appreciative to everyone who came, whether it was for a short period, or a long time. Thank you to those who've brought a little bit more of hope and joy to me, even though you guys didn't try. Thank you to those who've brought food and drinks, and flowers. Thank you to everyone who called, texted, whatsapped, facebook-ed and tweeted me. I dont know how i became a trending topic overnight (#prayforhuiwei). I was mad at first, but then i realised how much my family had all of your love and support. Whether i know you or not, whether you knew my mum or not, all your kind words really helped. My mother was such an amazing and beautiful person.
I remember.
My mum's last words to me were "I love you so much" dying there, on the road. I watched it all. I watched it all slip out of my hands. Now my life feels so empty. I keep thinking to myself that this is all a dream. Maybe I'd wake up and be able to avoid this from happening. Maybe if someone pinched me I'd wake up from this nightmare. But this is reality, and I have to face the facts. I have to face the fact that I'm alone now. I have to face the sounds of crying and wailing from the other room. I have to face the facts that I'm going to grow up motherless, clueless and confused. It won't be easy, but I will get through this.
Ma,
I love you so much. And I am so sorry I had to watch you die. I am so sorry I couldn't save you. But you're with God now. Ma you're such a great person. Beautiful inside and out. And I thank you for teaching me your ways. Thank you for always teaching (scolding) me to be a better person. Even tho we've had our moments, and times we didn't see eye to eye, you'll always be my best friend. Who's going to pick me up from school now. Who am I going to say "HEY MA" to and tell them about my day. Who's going to cuddle up with me on the couch and be lazy for awhile.
Ma,
Remember how you used to come into my room while I was studying, and hug me then tickle me. Remember how you used to sing me to sleep when I was young. Or how you used sing when you're happy. You had a beautiful voice. Remember how we sat on the couch, looking for coloured beads to do arts & crafts. Remember every single day we spent together.
Ma,
I just saw your body, lying in the coffin. You look so beautiful, peaceful, just like you're sleeping. And I have the biggest urge to scream "wake up". Thank you,Ma. For giving me life, for giving me love. You taught me everything good in my life. You were always selfless, God-fearing. You were my strong pillar of hope and love. And even though you're no longer here with us, you're with God. And you're happy, just like how you appeared in Lissa's dream. And I do hope justice will be served. They're working on finding the criminals, ma. They will be caught.
We all miss you ma, we miss you so much. Goh Ee and Sar Ee has already appointed themselves as my 'mama' and I see you so much of you in them. And it's not going to be the same anymore. Nothing will be the same anymore. You're not going to watch me graduate, you're not going to watch me get married. You're not going to be there to take care of my children. But I know you are with us in spirit, and you're always watching over us. Please give me the strength and courage to move forward with my life. Please give me the motivation to be better. To be more like you. To spread the love and joy. Papa, Tache and I will always be grateful for you are the biggest blessing God has given. And maybe you've done too much good so The Lord called you home. And you are safe now, safe with God. He will watch over you (and us) and protect you. You are safe from all the evil now.
I will make you proud, mama. I will make everyone proud. I love you so much. I'll love you every single day of my life, and I'll never forget whatever you've done for me. Thank you so much. Rest In Peace, mama, I love you.
general knowledge~ World English day! 23 April !
English, along with French, is one of the two working languages of the United Nations Secretariat, and one of the Organization's six official and working languages.
Because it is so widely spoken, English is often referred to as a "world language", or the lingua franca of the modern era.
Language Days at the UN
English Language Day at the UN is celebrated on 23 April, the date traditionally observed as the birthday ofWilliam Shakespeare. The Day is the result of a 2010initiative by the Department of Public Information, establishing language days for each of the Organization's six official languages. The purpose of the UN's language days is to celebrate multilingualism and cultural diversity as well as to promote equal use of all six official languages throughout the Organization.
Under the initiative, UN duty stations around the world celebrate six separate days, each dedicated to one of the Organization's six official languages.
The days are as follows:
- Arabic (18 December)
- Chinese (20 April)
- English (23 April)
- French (20 March)
- Russian (6 June)
- Spanish (12 October)
Language Days at the UN aim to entertain as well as inform, with the goal of increasing awareness and respect for the history, culture and achievements of each of the six working languages among the UN community
"All the world's a stage.And all the men and
women merely players."
From 'As You Like It'
by William Shakespeare.
Monday, April 22, 2013
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