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Many
"isotonic" sports drinks claim to re-hydrate and boost
energy, but then any product containing calories will
increase your energy levels. However, the best way to
obtain calories is from the complex carbohydrates found
in bread, potatoes, rice, pasta and cereals. In fact,
the least nutritionally satisfactory way is by eating
simple carbohydrates - that is, sugar. Many sports
drinks contain large quantities of sugar - in some
cases, as much as 18 percent. This week we focus on
Sports Drink - Good or Bad? Namita Nayyar, AFI |
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Squatting during gardening activities, can put unnecessary strain on the knees
if done incorrectly or for long periods of time. When squatting, keep feet flat
with weight evenly distributed. Squatting with heels off the ground can
potentially damage knee ligaments. Preferred work positions would be having one
knee on the ground, working on hands and knees using a kneeling pad, or sitting
on a chair or stool . If you use a chair or stool, place it close to the area
where you are working and use long handled tools to avoid straining the upper
body. If a kneeling pad is inconvenient to carry, then try using strap-on knee
pads.
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Be Willing
For anything worth having, anything of value, there is a price to pay. If there
were no price, there would be no value. The price is not arbitrarily imposed on
the thing of value. The price is in fact a big part of what gives it the
value.
If diamonds were scattered around on the ground everywhere, they would be worth
no more than pieces of gravel. The rarity of diamonds, and the resulting price
that must be paid to obtain them, are what make them so valuable.
Trying to obtain something of value without paying the price will only lead to
frustration and disappointment. Much of the misery in the world today is the
result of such misguided quests.
For anything of value, be willing to pay the price. Be grateful and
enthusiastic about paying the price. Because without the price to pay, there is
nothing of value.
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"If you are
serious about your goals, drop the conditions. Go
directly to your goal. Be your goal! Conditions often
disguise strategies for escaping accountability. Why not
just take charge and create the experience you are
looking for?"
-- Eric Allenbaugh |
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Mixed Fruit Shake
Ingredients:
1 banana, chopped
1 cup non/low fat mixed-berry yogurt
1/2 cup skim milk
1/2 cup sliced strawberries or 3 1/2 tablespoons strawberry jam
1/4 cup kiwi, peeled and sliced
1/4 cup orange juice concentrate
1/4 cup chopped dates
2 tablespoons wheat germ
6 ice cubes
Direction:
Place all ingredients in blender, add ice cubes and blend well.
Nutritional Information:
Serving size: 1 1/2 cups
Calories: 200
Fat: 1 g
Cholesterol: 0 g
Protein: 11 g
Carbohydrates: 36 g |
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Sports Drink - Good or Bad?
There are three types of sports drink available all of
which contain various levels of fluid, electrolytes and
carbohydrate.
The osmolality of a fluid is a measure of the number of
particles in a solution. In a drink, these particles
will comprise of carbohydrate, electrolytes, sweeteners
and preservatives. In blood plasma the particles will
comprise of sodium, proteins and glucose. Blood has an
osmolality of 280 to 330mOsm/kg. Drinks with an
osmolality of 270 to 330mOsm/kg are said to be in
balance with the body's fluid and are called Isotonic.
Hypotonic fluids have fewer particles than blood and
Hypertonic have more particles than blood.
Consuming fluids with a low osmolality, e.g. water,
results in a fall in the blood plasma osmolality and
reduces the drive to drink well before sufficient fluid
has been consumed to replace losses.
Which is most suitable?
Isotonic - quickly replaces fluids lost by
sweating and supplies a boost of carbohydrate. This
drink is the choice for most athletes - middle and long
distance running or team sports. Glucose is the body's
preferred source of energy therefore it may be
appropriate to consume Isotonic drinks where the
carbohydrate source is glucose in a concentration of 6%
to 8% - e.g. High Five, SiS Go, Boots Isotonic, Lucozade
Sport.
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