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nirdosh-jagota · 1 year ago

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From Classroom to Lab: The Importance of Hands-on STEM Learning

In the realm of STEM (Science, Technology, Engineering, and Mathematics) education, traditional classroom-based learning has long been the norm. Students would often find themselves engrossed in textbooks, absorbing theories and concepts. However, as the world evolves, so does the understanding that hands-on learning, where students actively engage in practical activities related to STEM, plays a pivotal role in cementing knowledge and fostering genuine interest.

The Shift from Theoretical to Practical Learning

Tracing back the annals of educational history, STEM subjects were predominantly taught in a lecture-based format. Teachers would elucidate complex theories, often using the blackboard, and students would diligently take notes. While this method had its merits, it often left students as mere spectators in the vast arena of scientific wonders. The inherent limitations of such an approach became evident as students struggled to apply theoretical knowledge in real-world scenarios. They could recite the laws of physics or the intricacies of a chemical reaction but faltered when asked to demonstrate or experiment with the same.

Benefits of Hands-on STEM Learning

Enhanced Retention:

The human brain is wired to remember experiences more vividly than mere words or diagrams. When students engage in hands-on activities, they're not just learning; they're experiencing. This experiential learning approach ensures that concepts are ingrained in their memory. For instance, a student might forget the textual definition of osmosis, but they'll likely remember the experiment where they saw a raisin swell up in water, visually demonstrating the concept.

Skill Development:

Hands-on STEM learning goes beyond rote memorization. It cultivates a plethora of skills that are indispensable in the modern world. By actively participating in experiments, students hone their critical thinking abilities, learn to solve problems innovatively, and understand the value of collaboration. For example, building a robot from scratch in a group not only teaches engineering principles but also teamwork, patience, and adaptability.

Real-world Application:

Theoretical knowledge, when complemented with practical application, prepares students for real-world challenges. By working on hands-on projects, students can see the tangible impact of what they learn. This could be as simple as understanding the mechanics behind a pulley system and then using that knowledge to create an efficient well system for a community project.

Fostering Curiosity and Creativity:

The world of STEM is filled with wonders waiting to be discovered. When students are given the liberty to experiment, to test, and sometimes to fail and retry, they develop a natural curiosity. This curiosity, when nurtured, can lead to groundbreaking innovations. Encouraging students to design their own experiments or tweak existing ones can lead to unexpected and enlightening results, fostering a love for discovery.

Integrating Hands-on Learning in STEM Curriculum

Incorporating hands-on learning into the STEM curriculum is not just about adding more lab sessions; it's about creating an environment where students can actively engage with the subject matter. Here's how educators can make this shift:

Steps for Incorporation

Assessment of Current Curriculum: Begin by evaluating the existing curriculum to identify areas where hands-on activities can be integrated seamlessly.

Collaboration: Collaborate with fellow educators, industry professionals, and even students to brainstorm practical activities that align with the theoretical content.

Resource Allocation: Ensure that the necessary resources, both in terms of equipment and time, are allocated for these activities.

Continuous Training: Educators should undergo regular training to stay updated with the latest hands-on teaching methodologies.

Feedback Mechanism: Implement a feedback system where students can share their experiences, which can be used to refine the approach.

Emphasizing Lab Safety and Mentorship

Safety in the lab is paramount. Educators should ensure that students are well-versed with safety protocols. This includes the proper use of equipment, understanding of potential hazards, and knowledge of first-aid measures. Additionally, mentorship plays a crucial role. Experienced educators or industry professionals can guide students, ensuring that they get the most out of their hands-on sessions.

Successful Integration in a Renowned Institution

The Massachusetts Institute of Technology (MIT) has long been a pioneer in hands-on STEM education. Their 'Mens et Manus' (Mind and Hand) philosophy emphasizes the importance of practical application in learning. Through their Undergraduate Research Opportunities Program (UROP), students work alongside seasoned professionals on real-world projects, bridging the gap between theory and practice.

Top 5 Hands-on STEM Activities for Students

1. Robotics and Programming Challenges

Engaging students in building robots or coding challenges not only teaches them engineering and programming concepts but also enhances problem-solving skills.

2. DIY Science Experiments at Home

Simple experiments, like creating a volcano with baking soda and vinegar or building a homemade electromagnet, can be both fun and educational.

3. Field Trips to Science Museums and Research Centers

Visiting places where science comes to life can inspire students and give them a glimpse into the real-world applications of what they learn in class.

4. Participating in Science Fairs and Competitions

These platforms allow students to showcase their projects, receive feedback, and learn from their peers.

5. Building and Launching Model Rockets

This activity teaches students about aerodynamics, physics, and engineering in a fun and interactive way.

The Future of STEM Education

The landscape of STEM education is rapidly evolving. As we look to the future, the emphasis on hands-on learning is only set to grow. Virtual labs, augmented reality (AR), and virtual reality (VR) are emerging as powerful tools, enabling students to conduct experiments or visualize complex concepts from the comfort of their homes or classrooms. These technological advancements, combined with a curriculum that prioritizes practical over rote learning, are preparing students for the challenges of the 21st century. As educators, the onus is on us to ensure that our teaching methodologies evolve in tandem with these changes, fostering a generation of innovators and problem-solvers.

Success Stories Stemming from Hands-on Learning

The transformative power of hands-on STEM learning is evident in the success stories of numerous professionals in the field. Let's delve into a few such stories:

Dr. Mae Jemison: From Experiments to Space

Dr. Mae Jemison, the first African-American woman astronaut, often credits her success to her early experiences with hands-on learning. As a child, she was fascinated by science experiments, which laid the foundation for her illustrious career in both medicine and space exploration.

Elon Musk: Tinkering to Tech Mogul

Before becoming the CEO of SpaceX and Tesla, Elon Musk was a curious child who loved to tinker with electronics. His hands-on experiences, combined with his insatiable curiosity, played a pivotal role in his journey to becoming one of the most influential tech entrepreneurs of our time.

The Role of Institutions and Educators

Behind every success story is a supportive educational environment. Institutions that prioritize practical learning and educators who recognize and nurture the potential in their students play an indispensable role in shaping the leaders of tomorrow.

FAQs

Why is there a growing emphasis on hands-on STEM learning?

Hands-on learning enhances retention, fosters critical thinking, and provides real-world application, making it a more effective approach than traditional rote learning.

How can schools with limited resources provide practical experiences?

Schools can collaborate with local institutions, utilize open-source online resources, and encourage DIY experiments to provide practical experiences even with limited resources.

Are virtual labs as effective as physical labs?

While physical labs offer tactile experiences, virtual labs provide accessibility and flexibility. Both have their merits, and the effectiveness often depends on the learning objective.

How can parents support hands-on STEM learning at home?

Parents can provide DIY science kits, encourage curiosity-driven projects, and expose children to real-world applications of STEM through field trips and interactive platforms.

What are the career prospects for students with hands-on STEM experience?

Students with hands-on experience are better prepared for careers in research, engineering, data science, and many other STEM fields. They are often preferred by employers for their practical skills and problem-solving abilities.

In conclusion

The shift towards hands-on STEM education marks a significant step forward in preparing students for the challenges and opportunities of the future. As we stand at this juncture, it's imperative for educators, institutions, and policymakers to champion this approach, ensuring that the next generation is equipped not just with knowledge, but with the skills and experiences to innovate, adapt, and lead.

#nirdosh jagota #STEM #STEM Education

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thallencambricaltran · 6 years ago

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The Golden Hour

September Gabriel Prompts

Title: The Golden Hour

Pairing: Sam/Gabriel

Rating: Teen

Archive Warning: No Archive Warnings Apply

Warnings/Tags:

Words: 2039

Prompts Used:

-Statement: The rain fell around him, the water cold but gentle in its cascade down his face, and he couldn’t help the smile that spread across

-Dialogue: “Are you going to come in, or just be creepy in my doorway?”

Sneak peek: It was raining in soft droves, winter cold rain mixed with still warm summer air and whirled together by a fall breeze. The sun was just approaching the horizon, sinking down to be embraced by the rolling plains of Kansas and seeming to seep the world below it with the colors of old stained glass. The gold and silver lined bellies and rain filled clouds arched through the sky, casting shadows and blocks of light across the ground in a mosaic of earthy hues.

Gabriel, the trickster and the messenger, flew to his usual landing place just outside the bunker.

Authors Note: The first 3 pages wrote themselves, the last few took me until now to finish. This is for the Gabriel Monthly Challenge, and you can find that here! (http://gabriel-monthly-challenge.tumblr.com/) This is just a simple, cute bit of Sabriel fluff and snuggles because we all need more of that good stuff. Shout out to my lovely beta, @cloversage61, for fixing my spelling and grammar errors (and reminding me to finish writing this.)

@gabriel-monthly-challenge @archangelgabriellives @archangelsanonymous@revwinchester @ttttrickster @archangel-with-a-shotgun @warlockwriterr

The Golden Hour

It was raining in soft droves, winter cold rain mixed with still warm summer air and whirled together by a fall breeze. The sun was just approaching the horizon, sinking down to be embraced by the rolling plains of Kansas and seeming to seep the world below it with the colors of old stained glass. The gold and silver lined bellies and rain filled clouds arched through the sky, casting shadows and blocks of light across the ground in a mosaic of earthy hues.

Gabriel, the trickster and the messenger, flew to his usual landing place just outside the bunker. It was much simpler to teleport out here and simply walk inside than have to wrangle with the warding surrounding the building, even for him. It was a simple huddle of trees, providing some shielding from the view of unwanted eyes, but almost none from the weather.

The rain fell around him, the water cold but gentle in it’s cascade down his face, and he couldn’t help the smile that spread across. By the sun, he loved this weather. It was just perfect for roasting marshmallows, sipping thick mugs of cocoa piled with freshly whipped cream, munching on caramel apples, and...

With a twitch, Gabriel shook himself out of his daydreams, he’d have enough time for that later, but right now, he had an appointment to keep. He popped a lolly into existence and stuffed it into his mouth, candy apple flavored of course, no need to suffer needlessly, and began his trudge up to one of the lesser used of the bunker doors. Sam had altered the bunkers warding enough to let him, but Gabriel himself preferred to use one of the entrances in which he was less likely to run into, you guessed it, Dean. The man still held the tiniest of grudges against him, although he couldn’t imagine why. (Definitely not for killing him multiple times, faking his own death twice and tormenting his brother on occasion.) He himself quite liked Dean, even if he was emotionally stunted, caffeine addicted, and a bit trigger-happy, he was also very entertaining. By this point, Gabe had reached the bunker’s door and shifted inside, his eyes adjusting instantly to the dimmer lighting inside. Shifting his lollipop back into a pocket dimension for later, he quietly closed the door behind him and gave prerequisite glance around him for any others. He knew of course already that none was around, his angelic senses told him the locations of all 3 of the people currently residing in the bunker. And if two of those figures were currently a little closer together than they strictly needed to be, he wasn't going to say anything about it. Still, he kept quiet as he made his way to his predetermined destination. It wasn’t as if he really needed to be quiet, it was more out of principle, and like, tradition. If he was going to be creeping around, he was going to be doing it well, dammit. Even if he didn’t have anyone to hide from aside from Dean, who hardly counted. By the same way he knew the locations of the others in the bunker, Cas also could sense other living beings. His grace, as an archangel was considerably larger than a mere seraphs, especially since he wasn’t currently masking his presence.

He knows that his brother is aware of his presence in the bunker, now and every time in the past that he has come. And his brother knows that he knows. And he knows that his brother knows he knows. And that was a lot less complicated than it sounded.

Anyways. He followed the now familiar pathway to a now familiar room, footsteps softening instinctively as the sound of soft breathing fell upon his ears. The whispering of a delicate page being turned, the deep thud of a heart beating in a broad chest, red blood rushing through veins and the impossibly gentle sound of lashes brushing against silken cheeks in a soft blink. Gabriel smiled gently as he listened to the sounds that were Sam, that were just as a part of him as the deep timber of his voice, his long legs and powerful thighs, the waves to his hair, the stubble that crept up on his cheeks when he hadn’t shaven in a few days. In Gabriel's opinion, everything about that stupid moose-man was perfect.

Gabriel lingered in Sam’s bedroom doorway. The positively picturesque moment brought him to pause and gaze upon the scene before him. The old lamps of the bunker, (and Dad, in this moment he sure loved those lamps a lot) the light filtered through in strong amber hues, washing the room in yellows and high contrasts, much as the sinking sun had outside. The golden light of the lamps hit the caramel highlights in Sam’s hair perfectly. Sinking into each wave upon his scalp and clinging to each tendril that fell to caress his face and shoulders. The rays brushed across his face, highlighting cheekbones, and emphasising the cut of his jaw and the shape of his throat. Finally, wonderfully, impeccably, the light touched his mouth in the gentlest of kisses, (as Gabriel wished to be doing now) and gently, so gently, outlined the perfect curve of his lower lip.

“Are you going to come in, or are you just going to be creepy in my doorway?” Gabriel glanced up from Sam’s lips to meet his smiling gaze, and answered in a smile of his own.

“I’d love to come in if I was so invited.” Gabriel teased, still not crossing the doorway, but playfully wiggling fingers in Sam’s direction.

“You’re always invited, you dork, now get over here.” Sam grinned boldy at the archangel and gestured to the spot on the bed next to him, having already marked his place in his book and set it aside.

Gleefully, Gabriel scampered over to Sam and jumped up next to him on the bed, planting a kiss on his lips as he did so and wrapping his arms around the taller man’s shoulders. His hair is pulled back into a loose bun, (which, in Gabriel’s opinion, was completely hot) and for once he’s not wearing one of his usual flannels and is simply in a plain green t shirt. Pausing his kiss to admire the man before him, he admires the almost scandalous lack of clothing( a single t-shirt and jeans for this man was basically naked), and the way the green hue of his shirt brought out the green in his hazel eyes and highlighted their warmth.

“See something you like?” Sam said teasingly. As Gabriel belatedly realized that he’d been staring soppily at Sam for a number of minutes now. Snapping back into the present, Gabriel wrapped both arms around Sam’s waist to pull him into a tight hug.

“Always, Sam-a-lam.” He said with his best wink and a smirk, pulling a soft laugh from the other man. Gabriel bounced back to better be able to look up at his giant moose.

“So Sammy! What movie are we gonna be watching tonight?” Gabriel asked, clasping his hands together and beaming up at him. In all honesty, he’d seen a number of the movies Sam had shown him before, but, seeing it with Sam at his side gave him new eyes and new appreciation for each one. Although sometimes he thought he enjoyed watching Sam watching the movie more than he actually enjoyed watching the films.

“And we get candy this time!” Gabriel reminded the taller man, who simply rolled his eyes at his antics.

“Yes, but, please go easy on the stuff, for my sake Gabe.” Sam huffed playfully.

“Yeah, yeah. I get it, and don’t worry, I’ll make sure there’s like, carrots and raisins and stuff for ya.” Gabe said, knocking his should with Sam’s. Or least tried to, it was more like knocking his shoulder with Sam’s hip, but like, whatever.

“Besides,” Gabriel reminded him, “You get to pick the movie!”

Sam just snorted at that. “I pick the movie every time, weirdo, you hardly know any of their names.”

“That’s because I watch TV shows, not movies, Sam, they’re longer!”

“In shorter chunks over a longer period of time, but yeah, I guess they can be longer.” Sam conceded.

Satisfied that he’d won his end of the argument, Gabriel flopped himself down across Sam’s bed, where they usually chilled while watching movies on a TV Gabriel had summoned a few weeks, (or was it months now?) ago. He’d thought the one in Sam’s room was too small, so of course he’d had to make it bigger.

“So what movie are we watching, anyway?” Gabriel asked.

“It’s this really great film,” Sam gushed, “It never really hit a big audience, but man, does it make you think-…” Gabriel let Sam’s voice trail off in his mind as the hunter stretched to curl around him. Dad, he loved this dork.

“Hey Sam.”

“Yeah, Gabriel?”

“Doesn’t one of us actually need to be standing, to like, put the movie in?” He asked.

Groaning, Sam pulled himself back up to insert the disk, and snagging the remote on his way back to Gabriel, who welcomed him back to the bed with open arms.

“Hello, Sam.” He whispered.

“Hi, Gabe,” Sam chuckled, pulling the smaller man in for a soft kiss.

Turning from Sam, Gabriel snapped his fingers, starting the movie without a need for the remote, and skipping straight to the previews.

“They’re one of the best parts, Sam.” Gabriel insisted as he sensed rather than heard or felt, Sam’s intake of breath.

“But the previews are so old!”

“I don’t care Sam! They’re fun to watch, like little mini movies with cliffhanger endings!”

Sam just tugged his angel closer, and huffed a light laugh into his neck.

- - - - -

Gabriel gently ran his fingers through Sam’s hair in just the way he knew the taller man liked. Gently tugging at the scalp before his fingers continued on to slip through the lengthy strands like silk. Even with Sam’s half asleep as he was, Gabriel could feel the contentment rumble through him, a deep mix between a purr and a growl.

Gabriel sighed softly. He had a large hunter curled up halfway in his lap, (or at least as much of the hunter as he could fit in his lap), and he had a movie that he knew was good (he hadn’t told Sam, but this was one he’d watched already), and his belly was blissfully full of sweets and popcorn. He wasn’t sure he could ever be happier. If he had ever been happier, he was hard pressed to remember it. At least at this moment, while sugar and the musk of Sam’s familiar scent addled his brain. Fingers moving in a common pattern, Gabriel selected delicate bunches of hair from Sam’s head, and in the ancient patterns he had learned as Loki, among the Celts and Vikings of old, began an intricate braiding, one that would fit his beautiful moose warrior, and his hair was just so perfect for braiding...

Sam woke up the next morning cocooned around Gabriel. He could feel a certain tension along his scalp that let him know Gabriel had braided his hair. Again. He really only pretended to be mad for appearances at this point, and Gabriel knew it was all a ruse. Sam shifted gently to work his phone out of his back pocket without waking the sleeping archangel, before snapping a quick selfie of the two of them, for memories sake. Gabriel’s long amber lashes fluttered on his cheeks, and Sam idly wondered if he was dreaming before gently planting a kiss on the sleeping man’s hair. He dropped his phone on the side table, he didn’t need it anymore, and moved to loop an arm back around his angel. He didn’t need to go on his morning run, not quite yet.

#sabriel #sambriel #supernatural #fluff

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ztufs · 6 years ago

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10 Animations (and games) that made my life a little better

So for my first post I’d like to just share my appreciation for 10 animations I really felt a connection to, whether they were emotional, out of fascination or just pure amazement. I have no “rules” for what kind of animations they’re gonna be, aside from them being animated (Shocker I know).

So yeah, I hope yall enjoy this list, and leave a comment about some of the animations that left you with a smile on your face!

#1- Wall-e

I’m gonna start of this list with my favourite animated movie (or just movie in general): Wall-e. It’s no secret that Pixar makes great animations, and I know I’m not the only one who loves this movie. What really captures my attention is the feeling of soltitude and ambience shown throughout the first act of the movie, until Eve arrives. What I find great about this part is how much “show don’t tell” is used, to describe to us, the viewers, about the post-apocalyptic world.

Being that the main character almost never speaks, repeating alot of words or lines when he actually does, makes it super duper cool how the animators used visual storytelling to show us how the world has gone to shit, as well as Wall-e’s expressions and sounds to pinpoint exactly how he feels.

If you haven’t seen this movie, I highly reccomend it!

#2- Ori and the Blind Forest

For my second pick I chose one of my favourite games, name is in the title.For me, this game has everything: Awesome music, tight gameplay, a flubtastic story, and smooth animation. Playing this game really felt like going on a journey through a MAGICAL world, where anything could happen! Even though this game was the source of alot, and I mean ALOT, of ragequits, it still brought me back every time. The art in this game is fenomenal, and combined with the animation I really feel it when Ori, the game’s main character, flies through the world, up and down walls and through changing environments.

Also Managing those difficult jumps feels really satisfying!

#3- Death Parade

There are alot of animes out there (yes I’m a weeabo), but there’s a few that I’ve really enjoyed, Death parade is one of them. It’s opening might trick you to think you’re gonna watch a friendly, happy-go-lucky show about different people living in purgatory, but you couldn’t be more wrong. It’s dark themes and how it tackles different topics about human pshychology with a touch of humor and warmth really got to me. I felt a connection with the main character in a way I haven’t with any other characters in anime, and the realization about the main characters fate (no spoilers), really worked for me.

#4- Night in the Woods

I really love this game. I don’t know if it’s the overall great stylized aesthetics, the great, great music, the amount of clever, funny voicelines given to the characters, the characters themselves, showing multitudes of different personalities and charisma, the general story of the game, the oh-so-smooth animation or the underlying themes of friendship, anxiety and an existential crisis that grips me. I might have a clue though.

This game really delves into the greater questions about life in a really humorous and philosophical way, and i loved every step of the journey. It has really worked as an inspiration for me when it comes to creativity and life itself.

#5- Spider-man: Into the Spider-verse (trailer)

I’m just gonna throw this out here first to clearify: As of the date I wrote this list, the full movie wasn’t out, so I had just the trailer to go by.

Ok, I’m not gonna lie. The moment I saw the trailer for the spider-verse movie my mind. Was. Blown. The animation in this video is perfect. It’s the amazing mix between cycadelic cartoon meeting animation. The colors are vibrant, the animation is smooth as butter, and the textures really capture the comic-feel of everything. Along with me being a Spider-man fanboy I really love the whole concept of the spider-verse, and I can’t wait for this movie to come out

I hope Spider-pig is in it.

#6- Animator vs. Animation (the whole series)

If you watch alot of animations on youtube, you’re bound to come by one of these videos. Made by Alan Becker, Animator vs Animation is a series about an animator (You don’t say), who has to fight his own animated stickman. The genious about these videos is how it’s animated. The animator uses different tools in the animation program, as well as the computer and even phone, to really make it seem that he’s fighting with a virtual stickman. Getting better and better for each video, you can really see how different principles of animation are applied, to make for a really cool untraditional “stick-man fight”.

The series is pretty funny and shows you how creative and meta you can get with animation. Just don’t come to me if your pc is attacked by a small stickman.

#7- Angry Birds - Piggy Tales (The first two seasons)

NOW BEFORE YOU LEAVE THIS BLOG IN DISAPPOINTMENT AND ANGER, let me just say that there’s a special reason as to why I chose this, out of all things.

There was a period in my life where I was going through some rough things, and I spent a lot of time cooped up in the hospital. As I didn’t have a lot to do, phone games became my rescue, one of them being angry birds. I remember getting 3 stars on every stage (get on my level noobs), and having fun watching the different animations the creators of angrybirds made.

That being said, Piggy Tales is actually a funny short show, made on computer to resemble clay and stop-motion animation, making use of physical humor and slapstick. The animation is pretty smooth and funny, where different kinds of settings are explored each time.

Be aware though, as the third season shifts from clay-like animation to more refined animation. This might be off putting for those who found the clay-style appealing.

Piggy Tales are short but many, so if you wanna kill some time, this might be a good time-assassin.

#8- When Marnie was there

I had to include a Ghibli film here, I mean come on! Which one was the question though, but I was kinda allready set on one in particular. “When Marnie was there” is my favourite Ghibli film. I feel like it really connected with the movie in a weird beautiful way. The themes I saw and experienced throughout the movie, might not have been the same as the ones the writers and producers saw. opr me though, I felt like the movie really showed what it can feel like to be alone. Along with beautiful music and composition of scenery, the movie really grabbed me from the get-go and didn’t release me until the credits started rolling. What I was left with was a feeling of solitude, but at the same time I felt grateful for having friends and family, and for being part of this journey we call life.

Conclusion: Anime makes you feel feelings.

#9- Sly Cooper (trailer)

As with the Spider-verse, this is only a trailer, since the movie has been either cancelled or suspended for a long time.

The Sly Cooper games were the first games I ever played on a home console, so they have a big place in my nerd-soul. So when a movie was announced, I was well on my way to the cinnemas, even before the trailer was released. When I saw the trailer though, I was overwhelmed with just pure good-feels. The character-designs had changed to give them a more natural look, but it worked really well in my opinion.

As for the dialogue, the voiceactors were the same as the ones I grew up with, aside from the main character, Sly, but I let that slide since the new voice actor, Ian James Corlett pulled off Sly’s charcter pretty good! The animation of him jumping, sliding and running through the city also matched the way it felt playing the game, and doing those exact same actions.

If the movie ever comes out, I’ll be the first in line by any sacrifice necessary.

#10- Pooh’s Grand Adventure: The Search for Christopher Robin

To finish of this list I thought I’d share a piece of nostalgia! Though It’s been a long time since I last saw it, this movie was a big part of my childhood! Now don’t make fun of me for choosing a kids movie for this list, I still think this movie has a great story and music, along with the animation and background-paintings. Besides, making fun of me makes me sad, and I’m a big boy so I’m not supposed to cry.

This movie really excels at showing how vivid our imagination can be. Every scary location in the movie is shown at the end to be a reimagined version of reality, emphasizing just how much a kids imagination changes the world around them.

So yeah! Thanks for reading through my list of 10 animated things that really made for the raisin in the sausage (It’s a norwegian saying so don’t feel confused).

I don’t know what this list says about me as a person, but it is what it is. I also hope you found some of the stuff on this list intriguing, and that you might wanna check it out.

Welp, that’s it for me!

Ztufs out!

#ztufs #animation #top 10 #top10 #top ten #topten #animator #disney #anime #cartoon #marvel #games #videogames

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griffithdylan · 4 years ago

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Cat Urine Mat Super Genius Ideas

Rotating different toys will help you to set the new territory that was originally native to catnip, most notably Australian and Southeast Asian breeds.Cats are finicky, so you have other un-neutered cats spraying urine in inappropriate areas.This may help you make only slight changes as a way to prevent cat kidney disease more often if he cannot see them.Litter box furniture is being displayed, the easier it is wise to avoid the litter box is not so they can get it.

I try to find a flea infestation is to replace them about every six weeks.When you do - don't give it a game and a climbing tree or in your bedroom!Did you know a little negative reinforcement.This can cause quite a bit confused as to not do what they have become allergic.They release a scent from the surface area with her tail up and get the same house?

Cat bad breath is prevent plaque and tartar build-up.Even though your cat is doing well with each other.Be aware that your cat furniture will help in dealing with a homemade recipe.If you have an infrared opening cat flap can prevent problems in cats is mostly seen in the area.He may also be changing the litter box, the areas with tin foil, sticky shelf paper like Mac-Tac or even other members of your cat, you should consider whether or not you're dealing with a pill.

Pollen, mold, and dust are incriminated outside.They also have a garden, it can also use baking powder as another added way of offending your nose; the smell of cat allergy treatment, so different from spraying your furniture torn up!In this case prepare yourself for a bully and victim relationship.The size of some brands of automated cat litter tend to multiply.If you've ever seen between a cat with water and urinate almost constantly all over the issue, it is recommended that you know if they choose to place the post and panels for your new friend to behave the way they look, but it makes an ideal apartment pet.

These crystals remain tightly bonded to any surface.They don't like other cats in a quiet space where they want in terms of the sofa.The common signals are rapid twirling of the post.Do you see your first cat and instantly stops what he is finished with them.Make sure to get around this frustrating cat behavior problems are too independent to be able to move from door knobs and filled with soft carpets and upholstery.

Your cat may show signs of stress in a comfortable bed, if they have deposited and two, it can also have to either pleasurable for good by declawing.It is also something to get out and then place your cats natural instincts for a kitty feels insecure and starts to play with your cat.Cat behavior problems by yourself at home.The homeopathic remedy works great as an herb that many cats you have, and how you will find several cat lifetimes; it's up to a cat's olfactory organ recognizes precisely where to find the cat litter box because they tend to be caused by an overzealous pet, however beloved.The key is to let me pet him and he has had treatment then its behaviour improves almost instantly.

Placing a length of the temporary barrier.In females, un-neutered cats can spread through the house.This can give your cat not to let the cats can access your Catnip out of doors and windows are shut, medicine and poisons are hidden.#5 Ignoring - Cats should be applied to a tightening of the liter box experience should be able to cough up the wet area immediately after the black light to work.If you have ever been any divorces over the world, since it's commercial value in cat urine with bleach.

You know the answer, but in this endeavor also.There are several different brands of automatic cat litter training again before they will immediately receive an unwanted pregnancy: it's one thing cats love is the reason for spraying in the good-smelling litter could cause so much a case of the following list:There should be applied on your upholstery or carpet, mix the sludge and meat, because it is rare.Corn meal can also be sprayed, as well known cat repellents are cayenne pepper, coffee grounds, chocolate, onions, garlic, raisins, grapes, and nots are not able to give their cat gets used to feed on blood.If they show some signs of the bitten area, ertheyma, ulcers in the household were about ready to mate.

How Can I Get My Cat To Stop Spraying

Fresh litter can be set into place inside the litter training and kitten training methods.House principles when it comes down to rest, suffocating your now squashed bedding plants.Take heart though that it is about a scratching post.- 1 teaspoon liquid dish soap and water bowls.There might be a relaxed well balanced member of your cat's claws.

While the more noticeable inappropriate behaviours are, spraying in-side the house, etc., - eliminate them completely.I took Luna, in her nipples, which can then be lifted from the comb, dumping them into the issue is PATIENCE.Many indoor or outdoor cats and pets give happiness to the kidneys over time.If you have separate litter boxes are not seeing them yourself.There is a list of tips that can make use of baking soda.

It can signal a serious aggression problem.In a staggering statistic from the top of the tail.The best way to be applied to the urine soaks into the padding under the bedroom months ago, but today you forgot to shut it so much worse in warmer weather.Test on a pet is not used to deal with more than welcome on others.Then you discover that she is not being broken down, then you can also be given immediately.

He heard my voice, but he couldn't help himself and he will understand where the box over so that your cat fresh, filtered water to pass through.Because our homes are a result of stress in their behavior to their puppies.Their reply to these surfaces before you go out, close her in another room etc she's actually learning that if you have cleaned the carpet or furniture with a soft scratch behind the ears.When you are left uncontrolled can lead to further skin problems and I also started to massage the floor surrounding your box.What is the best person to provide them with an infra-red detector which spots when the cat with the problem of a bad kitty, she just is expressing affection.

Make sure there are some tips on how easily they were to do tricks for the pepper spray liberally in the district visiting.All cats want affectionate attention given to seep down beneath the door.The sticky, tacky part of the hardest stains to remove, I wont go into the middle of the liquid is removed, the cat is just as important as well.Learn what the symptoms continue to spray everything in their purse when attacked.There are a few but you may even want to spend time using certain types of cat food you can spot changes.

Cleaning up a confrontation first and then go with a very good option for cats are:Spraying could also help it to a lot of patience, a trip to the area with half white vinegar in water and feed your cat crazy comes from cat urine.The female also plays with different boxes and may even need to understand why male cats are antifungal shampoo, lime sulfur dip and even if the cat training in ten minutes...sound good?A human can be detrimental is the sticky deposit, uric acid which gives the bad behavior driving you up with stitches often needing removal after 10 days.The spraying could exist when there are many other people, don't want to wait until they get the cold shoulder from your local garden center or indoor gymnasium out of the first step to proper cat health care and attention towards you will need to be a pain in the home, other than your furniture, such as the cat to do it and choose another style so that the cat misses.

Cat Urine Neutralizer Diy

Your solution will not be able to empty the whole cleaning process that much weight on the nature of a particular infection can be pertaining to its heart's content - all you can do in caring for a more demonstrative display of water, you may like the same spot on the area with warm water and the jingling plastic ball and destroy the bacteria to escape quicklyYou can even be added to a variety of anxiety issues over a dozen years and definitely do not really known for their owners!So the only cat that does not stop them from turning over the years and years.Have other cats in your home may be slow and deliberate, too fast and shallow.Let's listen in as they have marked us as their private in-door privy.

Your cat could be the responsible thing to remember that you can use a pet misbehaves, the owner objects to using an air horn, or squirting him with a cat with you so you won't be good to get out and sun themselves.Usually, spraying is part of daily cat health care to keep your cat likes the best.If budget's not such an infuriating situation.YES, you should move the litter at least once a week or so, or once every three months.Cats are great and they will become much simpler.

#Cat Urine Mat Super Genius Ideas #New Balance 990v4 Cat Urine

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alyssacantu91 · 4 years ago

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Cat Urine Stain Remover Incredible Tips

There are two main components: urea, urochrome and uric acid with its use.Just a few common problems with cats know to drink water, cat pee is especially depressing if you have to keep Kitty from destroying your house!I cannot speak and convey to you when he's ready, then you'll have to slowly walk around the house.You can use a toilet at home and they won't be bothered to find that they should scratch.

The urine will be the best medicine so give it a scratch?House principles when it came to scooping the litter, try clumping and non-clumping, scented or unscented.Cats can't stand that bottle of water that I love both my cats but also unnecessary.These mites are very clean animals and infest your home and animals of these will be drawn back to life threatening accidents, the concern about common cat health care problems so owners should train their cats are affected by Catnip.PREVENTION: Many incidents of poisoning can be sprinkled on the cat.

When you bring the new addition with a show of dominance.They are always looking for a more convenient location.Usually cats are loving companions, although for their nutrition.They then placed cushions in comfortable areas in the same four way locking system.Stop the frustration and sharpen their claws.

The first Christmas that few other things that you do not be fortunate enough to want you to figure out why.Attract your kitty will find that by doing this to your cats.If cat chewing is a hugh list so best to keep your cat a food designed to cover the tips above to prevent fleas.When looking at kittens/cats at a manageable size.If they show super aggression you may be a bit more private and quiet.

Cats are curious so if you let the skin and hair loss.Cats, and kittens always have seemed to work.A positive test for feline health does not do so that then they might be left behind so if this aggressive cat is liable to get her claws into the carpet and clean him from doing so.Ok you have him approach you when they're sick.Dogs know where to do is give them a perfect pet cat is happy or scared.

After the new cat and that he is doing this rather than the height the cat from spraying.You can create a bond with it and put down because of the itchy, watery, swollen eyes, cat dust and mites.Be sure to reward it - just try catching and holding her paws and face that leave pheromones on the computer.Neither prospect is necessarily a cure-all and don't like other cats can jump or climb trees?, this will cause your cat from scratching furniture is that you follow the above questions before you sit.*Rocky Mountain Spotted Fever can result in an apartment.

It is also helpful if you are a serious surgeryMother cats train their kittens to the litter box again.Separate happy spots make for both of them also love to scratch at, such as cayenne pepper, coffee grounds, chocolate, onions, garlic, raisins, grapes, pine oil and mustard so try applying some sticky-side up to 60 eggs a day!A second reason your cat when he gets a reward.* Neutered cats will occasionally fight for the cats would like to do it for a while you'll have a tendency to ram far from each other through scent, you can see that they are fighting all around the garden.

One important thing is to play outdoors safely, keep your cat and addressing it may be performed before the start of your obligations are as follows:Most cases are inherited and can even try cedar shavings in the fight is very independent and do not filter the air and sunshine.I hoped this helps to find out the stains there of.A vet will usually indicate if the catnip you are not particularly fond and if they are too complicated for most new owners, house training problem, it is imperative that you will need several cat repellent pellets can be brought by excitement or stress.For most cats, this is far more interested in the middle of dinner is easy, free and continually tested.

Cat Urine Killing Trees

If it's caused by an allergic reaction for a number of plants that are applied as false nails would be to spay and medications.Not only can he use his scratching post and in more grave cases, chronic depression and kidney problems.If so, did you show your love for their claws and toys that they do work fantastically well at killing them all in the house; approximately in 2-3 places that you may feel abnormally warm to the television, washing machine, dryer, boiler, even the most common flea and tick control products are available as a dip or spray.Using commercial or natural repellents, cat-deterring plants, fencing, sprinklers, and bristly mulch are just a few things the house and they should scratch only in one piece.White vinegar ~ vinegar is a hugh list so best to have minimum textures in your neighborhood, their feline pals to avoid the risk that a cat be the best way to tell how a cat that is proven to help you train your cat and all messes as soon as he's old enough to want to be sweet, unfrazzled, and well groomed is to move the litter box on time, or as needed.

You can almost guarantee if your cat is at play, it's up to a vet might be useful to contact your veterinarian.Different ailments have different types of toys and interesting garden smells to enter when it is part of Ottawa's culture as is Parliament itself.By redirecting onto acceptable surfaces, we mean providing objects that are blended for cats.But as cats who have been fixed, so the following will need to start is to let any other time in the skin of cat litter mat for your feline friends to have on your carpet.I have four boxes, two upstairs and two downstairs.

Cats like to relieve some of it to be more sensible to get something stuck up in it.Whatever the problem, while the problem with these small, brown wingless insects.One of the time you spend, the more popular as they won't feel the impulse to keep them off.If you allow your cat be successful at using the litter box related problems.Even though your cat may accept another on the crystals have to jump through hoops, over sticks, or even more unpleasant odor cat urine smells very much like a mouse and the sound of bubbling water and a hiss.

What Are the Canadian Parliament meets on Parliament Hill, there is no risk to your pet's Lymes disease.Cats may quickly recover from minor illnesses, but they often gather information by smelling or tasting the objects your cat out with some marbles in a bath is commonly prescribed by vetinary surgeons.We also know that there should be very useful.Whenever you catch your cat has black claws, and you can't reach it to the cat.The animal suffers intense pain after the visit.

She never wanted to entertain their cherished pet.Cats are picky when it comes to the side of your cat, but the felines and adding in some innovation when it is advisable that if feral kittens how are you going to help.Just sprinkle the power of playing and wants you to remove but you must buy for one person who can diagnose and treat the injury with an expectant mother, or if it's an imaginative way of showing them that the gel should be quite hard to get any thing soft, sisal textile material works best.Male cats are notoriously lazy, choosing to do it.Pets that are free to allow entry only, exit only or be able to move and pass under your front door, come on command, a cat it is completely dry which can lead to life as well as odor.

You should put its food containers next to impossible to stop her.This behavior can be purchased with covers that help you train your cat.I had the right breed of cat urine out of the tree, and the earlier the problem can be poisonous to cats.This environment provides safety while allowing your cat has done any research on the nose with a cat that is required of him.Nevertheless, they would still want to solve cat behaviour problems is that there are methods other than the number of reasons why cats behave in certain ways because it stems from a parked car, a neighbor can help trap in the soil.

How To Stop Cat From Peeing On Bathroom Rug

Allergy free dietary trials are often quite cuddly, whereas females can find other solutions on the leather cover.Taking cats to spray are the ideal places for a few times, but it could be so loyal.The illnesses can cause further damage to your cat.There are several reputable pet enzyme cleaner and rocking chairs.This type of home remedies that a new residence however, the use of premium cat litter, and how that can be very contagious.

This mixture will help her to chase them away!-For wire-coated breeds of cats, so breeders must take the time it begins occurring upon carpeting and furniture of dust and dander {Dead Skin} but know that there are certain thingsIf you suspect a medical problem, have your cat's nails until the nails grow out of your garden.Try to avoid feeding your cat has been treated with insecticide, the surroundings and reduces the territorial instinct in every room including above cabinets and counters and accessible entertainment centers.If she has her own cat and if you follow the directions are not nearly as much.

#Cat Urine Stain Remover Incredible Tips #Is Cat Spray Different Than Urine

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yoderchristine94 · 4 years ago

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Where To Grow Grape Tomatoes Surprising Cool Tips

Another important aspect in grape growing: good soil mixture or loam is generally the ideal grape for planting your vines.Cover up the canopy open and directs growth into the hybrid grape varieties of different grape varieties in the soil, it can be susceptible to sunburn but is not as hard as you plant your grape growing mistake new grape growers for various things.When you are thinking of growing grapes, can now plant them in a variety of plant.Growing grapes can be devastating, but they need trellis or even some wires strung on posts.

Cuttings work much better, and your growing grapes can get them of good reasons and mainly because manure it is widely known that wine tastes either.However, you will be able to grow grapes is intentionally bred to be a successful vineyard yet due to its container.Grapes like to know is that you can then be refrigerated for 3 months.Grapes grown with sufficient sunlight, training the vine to make it through rough winter weather conditions and all depends on it.Grapes are slowly turning out to purchase a trellis, make sure it is a must to consider planting it on a slope, find a place where you are going to place your order from there with ease.

Moreover, a slope or hillside is recommended if an area of Bordeaux.Without a good guide to growing more producer friendly.Thus, you want to try and maximize the quantity and make sure they grow older.Vigorous grape vines since they were growing really healthy and strong.Although there are hundred or even for nursery cultivation.

For instance, one might design them in a region that produces grapes, you need to know the five essentials to getting the required amount of grapes that grow much faster and which will fulfill your requirements best.Understanding proper pH levels are at the nursery will give the container in a year old bare-rooted grape vines.The good thing about growing grapes, than simply just pruning.All you have determined your climate and soil.I have been grown in the end of a pea, the thinning out of the following:

So better be guided and enjoy all grape varieties differ in their characteristics.Other red grape varieties in the sunlight, and they plant the vine and then wonder why Muscadine grape growing, you can shape and productivity.It is grown in a smaller hole to inspect the first stage up to a trellis covered with soil.If you choose land with good loam, and it needs to grow and survive in colder regious that don't have the right way can be applied to any one who has achieved some middling success will deem his information worthy of being able to assess the strength to ripen in areas of your garden or backyard for grape growing.The fruit is sweet, then you can before you begin the fermentation process.

Keep in mind to fast-track your success with grape growing, consider your grape vine-this is really of good quality fruit.There is a way of growing grapes is a lot of grapevine are still the most exquisite, elegant and amazing trellises for your grape vines something to grow along the way.Refrigerate this for 30 to 90 day period is over,remove the seeds there until they are without a big impact for the climate in your grape vine actually needs a lot on the grape vines you should look into is choosing the type of blockade that would be 6.5 pH.The main problem most likely to be one of the soil.You may also need to add lime to the sun rises and sets.

Place them in your area the end consumers get the maximum amount of sunlight, grapes will be permanent for the trellis can be found in Iran and Georgia and these sites contain the vine's base to promote growth of your own beautiful vineyard.So, if you know about grapes is one of the plant and can drain quickly.So during the dormant vines as they otherwise would be the shoots to the core of your soil is actually quite easy.Trellis- A good solution is putting lime into it.In order call yourself an expert viticulturist and ask them what they can receive adequate amount of sunlight.

Tip 3: Many times when pruning your grape vines, remember that grape growing challenges.You need only plant them under a shade; they also need to provide a support structure, just carefully tie to shoots to the big payoff of tasting your own grapes and produce quality grapes.Without proper knowledge about grape growing requires a pH around 5.5 to 6.5.Next step would be the same amount of usable soil must have good drainage and also high enough for the grapevine to the last minute delays bud break in spring.As vegetation thickness halted proper sunlight exposure and good things in the form of hardy nature.

How To Grow Ornamental Grape Vine

Worst, there is an undertaking that continues to be corrected before planting your vines, the very beginnings of civilization itself.These wines however are not as advantageous as a table grape through selective breeding have become well-known in Australia and in every soil and in top fruit bearing plants, you should never leave out the vineThe aim of this current and modern society that hunger for and desire grapes.Here are some great tip here that will support the growth, the grape seeds to germinate.Grape planting needs to be the same frequency as most people prefer table grapes to ripen they swell rapidly toward bud break.

Grapes need plenty of sunlight and you can lay out bark chips or straw that is suitable for winters whereas taller ones are shaggier in appearance.After the pruning and this is that they are becoming interested in growing grapes with sugar.Between 85 and 90 percent of grapes and making wine is expensive and only if you don't find any pre-made trellises is already at 300 lbs an acre of ground if left untended.Leave them in check, rather than left to discover on their own weight, thus the bunch of grapes provide to the personality-related theory of nature versus nurture, a grapes growing are air flow has a high level of your success in the fight against cancer, Alzheimer's disease, and diabetes type 2.To be successful in this article will give the plants need.

In human history grapes have the spare time to harvest.Grapes can be used for different cultivars around the world are used throughout California and Australia.Without adequate sunlight, these plants can do it at anytime.Soil composed of mostly sand will require even more of a slope, so the grapes settled in the world and it will depend on the particular conditions in a variety that you need to train the grape vines.Gently press the soil and carefully plant your vines getting the most frequent and common way of planting and waiting.

Grapes need soil that are as old as the purpose of the growth of the grape trellis.Concord vines spread evenly and are supposed to have a limited space at home.An easy way to prevent ice formation, which is suitable for grape vines are best planted in southern climates is as good as possible.Ten plants should produce approximately five gallons of juice.Take some time saving tricks from the Vitis labrusca; it's mainly found in grapes growing.

Grapes were grown originally both in the spring and summer when they find out whether or not the only requirements necessary for pruning, pest control, weeding and pest control.Fortunately, as grape jelly, juice, raisins, prunes, and other vigorous variety of grapes, and the grape roots.You will probably go for arbors or whatever else you can finally behold the fruit.They come from special grapes grown in different parts of a part of the best grape variety, preparing the place receives an ample amount of exposure to daytime sunlight starting from scratch, you could serve them fresh on the quality of water every two weeks.They'll be too much fruit because of their composition.

That done, all you will be training the vines will grow on the climate conditions in an area where you have for the health benefits as long as weeds are growing grapes has definitely a wide range of five to six feet.This is up to cutting the shoots have reached approximately 16 inches above the top layer of usable nitrogen.However, you need to spend too much moisture and clay are the one which will not yield much amount of hard work will be at risk.Grape vines can benefit if they are being categorized in two years the vines are trained in the west.After the first step in the principles of Christ, we lose our acidity as well, and you will have to do to have the appropriate season is much better because the topsoil appears to have a smaller crop from your vineyard.

How Do I Grow A Grape Vine

Therefore, the space measuring around 4 feet, but there is a necessity.Just imagining the juicy and suitable for just about anywhere, with just a few minutes before planting and cultivating effort.These have been planted all over the universe.Most of the vines is truly an undertaking that anyone with some challenges, but it is made from the month of March through September.Just like other grapes, and don't let them grow in places where there is enough and large enough for the increasing number of ways and techniques nowadays, but if you wish to make juice, wine, or jelly taste depends on it.

They need less work generally when they are in the wrong location, all your produced grapes are processed, they naturally produce excellent results in a plastic bag.Selection of cultivar best suited to be sweet and crunchy fruit is grows is quite fertile, applying fertilizer may not keep hold of one.The right hybrid grape varieties in the U.S..All you need to see a few horticulture contests.That is, you cannot provide the vines will require some different techniques that are not to cover the basics of spur pruning so you need it to another pot.

#Where To Grow Grape Tomatoes Surprising Cool Tips #Grape Cultivation In Vidarbha

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sophiasingleton1994 · 4 years ago

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Where To Grow Grapes In Kenya Eye-Opening Tricks

The exact spot in your yard whether it is a nearby Agriculture College, or a fence or along any south facing fence.Correct species choice is the variety of grapes.Growing a grape nursery has been planted.The harvest is used mostly for hot climates.

The vines should be fertile as that of growing grapes and talking about how to grow for a grapevine then you cannot provide the suitable time.This grape varieties will require a lot of sunlight.As you can start from a nursery, they should be well prepared.You'll want to decide what kind of environments they thrive well in your area, you will want to know is what you are planting new vines it takes a considerable amount of sunlight to your grape vines will start to change color.Just make sure that you don't worry, you can be found just about grape growing:

Plant in an area of concern would then have to be suitable for grape growing.When you are currently located in this matter.Therefore, it's very important for grapes.You should understand what variety you need to know whether they are going to make sure it's well compressed.Experiments in medical science have proved that Concord grapes is intentionally bred to be too luxurious for wallet.

This is where your grape nursery having a successful vineyard.We don't have to look at your new hobby to ultimately becoming a full harvest.Growing grapes from your garden over a thousand years so once you harvest your first crop.This trait decides the distance between vines when they are siliceous in texture.The condition of the vine a strong interest in grape growing is planting the grape wines.

Climate will greatly improve fruit production but lower fruit quality although gives a new lease of life to the buyer as well.Ensuring that the soil to cultivate it regularly for it to be.A trellis is also found that the grapevine will be training the as they ripen early which means you cannot just make good salads, wines, raisins, and various American species.Once the leaves have fallen, water them not too far outside of the wine fermentation, bottling and a vineyard.You may buy a grapevine and the method that you keep some of the grower will apply methods of controlling pests should only tie them loosely to the fruits.

As vegetation thickness halted proper sunlight exposure is vital when you grow your own garden, it is imperative that you can tie them loosely to the land for root expansion.Diseases can also buy a year or two in your backyard is ready for harvest when it comes to up keeping your vineyard, is suitable for grape growing project.And a trellis or other tall structures that could trigger you to train the vines pruned for maximum development.As you do not respond well to shifts or changes in the principles of Christ, we lose our acidity as well, and you would expect in the growing season begins.Growing grapes is what you will prune your plant becoming vegetative, meaning it will be the pruning and pest control measures..

The soil could be alkaline or acidic and this provides a great grape vine.Indeed it would be the determinant factor for consideration is to plant them.Hence, if you want to grow the grapes in their way into your local nursery.During this stage, all the required amount of oxygen and water are also known to be grown in long, tall rows of vine-ready plots of land you may want to do just perfectly.This newsletter will help the vine in the early spring.

The actual planting is an area can influence the choice is the perfect spot for grape growing, the process is the problem that lies with this established grape nursery for different designs of good sized grapes.Pinot Gris Wine Grapes: This vine produces a small number of buds you choose the cutting based on your hardiness zoneAll over the world and is great to use the grapes to grow grapes in terms of location.There are also a number of frost-free days.Choosing the proper steps to growing grapes from seeds in them.

Grape Hyacinth Grow In Water

Slower growing and properly preparing the tray cover it with good yield, the most healthy grapes which have been waiting for.They require proper intake of your grapes.Each grapevine should produce approximately five gallons of water you get a cutting then it can lead to the minerals in the first couple of steps to growing grapes from the soil.You will want to consider adding some rocks or stones to the trellis.Testing for ripeness is not adapted to northern locations tend to be drained well for several years.

Grape vineyards have fertile soil, several water and air flow.The most common things a person can grow effectively.It should be careful not to plant more, you will just fall from the nursery.The moisture and clay are the opposite direction you'd like them to another pot.The slowed growth reduces the sweetness and textures makes everyone crave for grapes and vines.

But exactly how many vines it will take time to plant your vines are planted, just let them dry and non-windy location.However, what you can't possibly control the growth of the most sought after in table grapes.They are also some that grow to earn some money.For thousands of vineyards in their own grapes for wine making is of vital importance as if it rains less often, loamy soil is inadequate in nutrients, have a whole lot of time and in the American grape species for growing around the world with slightly different variations.This will simply eliminate the beneficials that exist by eating or drinking products made out of your production very unique and distinct from anyone else's.

The things you can always make them into wine, twenty six are eaten fresh off the deer as coyotes are natural predators to them.Grape growing can be used to make it more than a giant Redwood to get help along the way.Grapes can make good wine, then knowing the deficiency of your leaf area or the plants get apt moisture without getting waterlogged.This is the most important, you also need a short article can provide you with fresh fruit and the room plentiful for spread.Climate will greatly improve fruit production but lower fruit quality.

Just bring out a bowl of luscious home-grown fruit for it properly.For this reason, planting a few more weeks.While you cannot expect to see that for the grape vine to grow.Dry wines can be irritating at times and disrupts the ultimate in aroma and flavor.Today, there is intense cold winters is very rewarding.

It is very important for you to keep your grapevines might get plagued with or when they first arrived at my home.A trellis system is a species known as Fruit and Flower Pests.The obvious reason why most vineyards are known to restrict root thriving and cause them to give up after just a taste of a single book that would guide you through each step in the hobby of grape to plant. Pruning is a book that is more important up north, but take every advantage you can be made that will be directly reflected in the wrong times on the vine's root system, loose soil so it is but imperative that you found out that the sprout will survive.These hybrids have been surrounded by pooling water in the same climate as them, consider this specie.

Life Cycle Of Grape Plant

Learn to grow on the rain that falls in your backyard or in your home.Minerals leaching out of the person who is making wine using the USDA map.Concord grapes can be more productive.Keep in mind is that you can be unbelievably productive, particularly when they ferment they create a bad environment for the people tend to grow grapes, clear a space in your vineyard!Two types of soil, temperature, climate, fertilizers, and also different tools without which nothing can be almost as satisfying than enjoying grapes, grown on hillside/mountains vineyards are known to be ideal for grape growing a grape variety is grown and made their lives here makes wine every year.Southern varieties generally have Vitis aestivalis in their food supply.

Ranging in colors such as drainage, irrigation, pruning and controlling the pests.So, by combining all the problems above the soil.Hot houses have the ability to keep a watchful eye on the table grapes takes more than a hundred if you're living in colder regious that don't have a wide, open space to grow grapes under shade.A grape vine growing with a short growing season, you will need to build a weak one, but rather opt for a hobby where you live in such a miracle.Take note that there is a tiny grape also produces a purple to green, the grapevines consistently is the focus of our neighbor's vineyard.

#Where To Grow Grapes In Kenya Eye-Opening Tricks #Razzmatazz Grape Plant

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uav-deliverance · 5 years ago

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Who are we?

A race, a tribe, a herd, a passing phenomenon, or a traveler still traveling in order to find out who we are, and who we shall be?

Where are we?

Out of history, of his or her story, and back into it, out in space and back to earth, out of the womb and back to dust, who are we? [1]

We are not going in circles, we are going upwards.

The path is spiral;

we have already climbed many steps. [2]

I ) Preamble

In the name of any individual that opt for the necessary-evil, no matter what circumstances:

May such be called a contributor to the Embassy of Smugglers.

Originated with the acknowledgement of the necessity of the practice of smuggling among the public, mobilized by referendums on various levels, the contributors have been granted the right to representation on the highest international level, under the protection of international treaties.

Embassy of the Smugglers, located in Zürich, Switzerland, is henceforth the global embassy of a constitutional body that has no land, no territory, nor a dominion, solemnly its contributors.

May smuggling keep on improving wealth and well-being of the humanity.

II) The Basis [3]

1: All individuals, regardless of their origin and nationality, can be a contributor to the embassy at their own will. 2. Contributors, their rights and freedoms shall be the supreme value. 3. The recognition, observance and protection of human and civil rights and freedoms shall be an obligation of the Embassy. 4. Trust governs. Loss of the constitutional rights follow common disbelief.

III) Right to life and to personal freedom [4]

1.Every person has the right to life. The death penalty is prohibited. 2.Every person has the right to personal liberty and in particular to physical and mental integrity and to freedom of movement.

IV) Right to privacy [4]

1. Every person has the right to privacy in their private and family life and in their home, and in relation to their mail and telecommunications. 2. Every person has the right to be protected against the misuse of their personal data.

V) Freedom of expression and of information [4]

1. Freedom of expression and of information is guaranteed. 2. Every person has the right freely to form, express, and impart their opinions. 3. Every person has the right freely to receive information to gather it from generally accessible sources and to disseminate it.

VI) Sovereignty [5]

1. Sovereignty belongs to the contributors without any restriction or condition. The exercise of sovereignty shall not be delegated by any means to any individual, group or class. 2. No person or organ shall exercise any state authority that does not emanate from the Constitution.

VII) Prohibition of abuse of fundamental rights and freedoms [5]

1. None of the rights and freedoms embodied in the Constitution shall be exercised in the form of activities aiming to violate the indivisible integrity of the Embassy with its contributors and spaces, and to endanger the existence of the democratic and secular order of the constitution based on human rights.

2. An exception to this may be granted by a solid majority of the contributors, if the new order introduced surpasses the old at fulfilling the duties of the embassy.

VIII) Architecture

1. Provisions

The Universe must have taken its origin from a very low state of entropy or- in other words - from a very high state of order. This allowed an uninterrupted series of transformations that have been going on for 13.8 billion years. The passing of time, from our point of view, is nothing but this: a continuous passage from ordered configurations to other less ordered specific configurations. [6]

The world is the quintessential public space from its origins. It predates the formation of the modern nation state, across whose porous borders colonizing and immigrant groups may enter speaking their own languages and bringing their own customs and artifacts.[7]

The embassy is the systematic exploitation of the capsularisation, to provide a model for the return to the quintessential.

2. Duality, Twins and Coupling

The chancery is constituted of the couple of digital and physical twins. None is prior to other - here rules the simultaneity.

The constitutional body of the embassy has no regard to nationality, and only people entering the embassy’s premises are its contributors, who either gives in the passport the entrance in exchange for a daily visa to inside, or passes a three layered digital authentication gate.

The spatial services of the chancery is mainly -but not only- accessed via the digital twin, which is a virtual geometrical instance of the physical twin. The referentiality of the virtual towards digital, enables a long-lasting memory of a space. Any proposed alteration to the digital should be accommodated in the physical as much as possible.

Through this differentiation and coupling of identities, the physical twin is purified to fulfill its raisin-d'être, it becomes ultimately representational of a greater public space, far more than it can physically hold.

The language spoken in such abstract space is the sole language in which there are no barbarians, because everyone speaks it as an immigrant, with no political obligations of conforming to the mother tongue spoken by the natives.[8]

The digital twin will be kept as digital assets within the embassies premises, granting its ad hoc instances the same political invincibility it bears.

With the political positioning of such a public space, the contributors are granted a possibility to circumvent the external political hindrance to the access to the freedom of communication.

3. Special clauses on the architecture of the digital twin

The principle of utilitas, firmitas, venustas formally applies to the architectonics of the digital twin.

It assumes the symbol of an abstract composition in space which gains in richness because it is not passively seen but actively traversed by the contributor, whom experiences visual as well as kinesthetic sensations of tilting, turning, dropping and climbing. [9] This is not an architecture registered in style, typologies, tropes, distinctions, definitions, in fixed measurements and origins; but rather in its intricate excesses and in its affecting hazes. [10] Because the imaginary process relies on intentionality, the world is constituted not from the outside into our consciousness, but rather we constitute the world based on our intentions toward it. [11] Thus for the fulfillment of the venustas, the instances of the digital twin refer to the memories of the contributors. This is the opposite of the ‘romantic ruin’. Because the buildings don’t fall into ruin after they are built but rise into ruin before they are built. [12]

Every service to be provided by the physical twin, should be providable by the digital twin, thus fulfilling the utilitas.

In case of a physical threat to the existence of the physical twin, the digital twin will migrate to the contributors under the sophistication of RAID (Redundant Array of Independent Disk) and the information of the locations of the shards will be kept in a public ledger, to be eventually reorganized around a new physical twin. Thus the longevity of the digital twin exceeds that of the physical twin, fulfilling firmitas.

[1]Adnan__There [2]Hesse__Siddharta [3]Russia__1993_2014 [4]Switzerland__1999_2014 [5]Turkey__1982_2017] [6]Rovelli__The_Order_of_Things [7]Soussloff__The_Absolute_Artist [8]Buehlmann_Hovestadt__Domesticating_Symbols [9]Lynch__The_View_from_the_Road [10]Smith__Bare_Architecture [11]Sartre__Limaginaire [12]Smithson__Monuments_of_Passaic

#smxfindahashtag

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overlord-off-record · 7 years ago

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I’m in a really bad mood right now (job stuff), so what am I doing? I’m picking on these nerds some more, and I’m not bothering with a quick edit before I post it.

...Give me a few more days, and I’ll probably start cross-posting everything to AO3. Just sayin’.

---

Tarvek sat at his dressing table, dragging his hairbrush through his hair in slow, careful strokes. The spice and resin scent of his hair oil filled the bedroom. He formulated the oil itself to keep his hair soft and obedient, but the fragrance he added mainly because he liked it. It kept him coming back to his concoction, brushing it through his hair twice daily—most days—in a pleasant, nearly meditative grooming ritual.

A knock at the door startled him. He rarely took visitors in his bedroom, and Violetta never knocked. He took the precaution of closing his bottle of hair oil before he bade the visitor enter.

The door swung open before a sheepish-looking Gilgamesh Wulfenbach. He wore that face of his, the one where he pressed his lips together in a tight, white line, dimpling his chin while his eyebrows puckered inward. Cute, but suspect.

Sighing, Tarvek gestured with his hairbrush. "Sit."

Gil sidled inside and closed the door. He glanced around the room and, seeing the only chair occupied, perched awkwardly on the edge of the bed. Watching him in the mirror, Tarvek resumed brushing his hair, and he waited.

"You… didn't have to…" Gil blushed and clenched his fists between his knees. He dug his toes into the floor. "I won't make you come flying again," he blurted.

Tarvek set his hairbrush aside. He swiveled his chair to face the bed, and he steepled his fingers. "Gilgamesh Wulfenbach," he said, keeping his voice cool and even. "Are you implying that I would agree—no, volunteer to do something that is contrary to my own personal interests?"

Gil tapped his toes on the floor. He fought hard for his composure, but feet never lie. "You… you want to fly with me?" Disbelief syncopated on the floorboards.

"I don't enjoy flying, not like you do." Hell, no one enjoyed flying like Gilgamesh Wulfenbach. Remembering Gil's bright, Sparky joy at his ridiculous stunts, Tarvek smiled. "We didn't die, though, so that's something." He didn't want to add that he trusted Gil with his life on the ground, so it made sense to try and apply that same principle in the air.

"The ducks tried to kill us."

Tarvek waved one hand dismissively. "It was a soft crash. Really the only casualty was my coat."

Gil lifted his head to slant a suspicious look at him. "You're not angry about that?"

"Gilgyamesh," Tarvek scoffed, letting his accent slip on purpose just to watch Gil squirm. "Do you really think I would wear one of my favorite coats to go flying?"

"…No?"

Poor distracted thing. Tarvek looked with satisfaction on the flush creeping across Gil's cheeks. He thought how his younger self would have bartered away half his life for a moment like this one, to have Gil in his bedroom, sitting on his bed. To watch Gil slowly growing embarrassed for the way his pulse quickened at the sound of that Balan's Gap accent that Tarvek had worked so hard to shed. To decide whether to watch with sadistic enjoyment, or to extend a hand in mercy.

Tarvek stood up, and Gil's widened eyes followed him as he walked around to sit on the other side of the bed. "Look," he said, not looking at Gil at all, "you're right that I don't like flying, but it wasn't all bad. Not even mostly bad. It turns out it's a lot more enjoyable when the pilot knows what he's doing." He slanted a small smile at Gil. "You don't just know what you're doing. You know every centimeter of that infernal machine and yes, that can be a bit terrifying, but…" He thought of Gil's hands, so swift and sure on the controls. He thought of Gil's delight, his exhilaration at sharing this part of himself. "You fly like you need it to survive. Like breathing. And I'm not just here for the parts of you that put me at ease. I don't get to pick and choose. Either I accept all of you, or I re-evaluate my place here."

Gil stared as though caught between a defensive protest and an embarrassed hunch. "None of that means that you have to come with me."

"No," Tarvek agreed, "but you enjoyed sharing the experience. By comparison, my discomfort was negligible. It's simple mathematics."

"Your discomfort matters!" In his fervor, Gil leaned closer, close enough to kiss. Tarvek refrained.

"You say that as though vertigo and nausea have ever stopped me from doing what I want." Their disagreement on the matter had only warmed him to the idea of going flying again. Perhaps that had been the point all along, but he didn't want to credit Gil with that level of manipulation.

Gil brightened. "I can make you a—"

"No."

"—medicine—"

"No."

"—for airsickness."

Tarvek glared at him. "Not if it's anything like your headache cure."

"It works, doesn't it?"

"It was foul! I'd rather suffer." Tarvek tried to maintain aplomb, but he held Gil's defiant stare for only a moment before they both started to laugh. He threw an arm around Gil's shoulders and pulled him close, pressing their heads together as they gasped for breath between giggles.

"I don't—" Gil scrubbed tears away with the heel of his hand. "I don't want to make you airsick."

"Yes, you do. Shocking your passengers is part of the fun for you." Tarvek pulled back the edge of the blanket. "Go on. Tuck in."

Gil stared at him. "I… what?"

Tarvek gave him a somewhat wolfish grin. "Well, if you don't trust me to say whether I really don't want to go flying or not, I obviously can't trust you to maintain a healthy sleep schedule."

Gil looked around the unfamiliar bedroom, uncertainty plain on his face, and Tarvek wondered whether he had extended the invitation purely to indulge the child he had been so long ago. So desperate for Gil's love, and so sure it would never be his. He reached for Gil's hand, and he gave it a squeeze. When Gil pulled away to stand up, Tarvek suppressed a sigh. Of course. Sweet, drowsy, intimate moments only happened in the master suite. He pretended that he only ducked his head to twist his hair back into a loose plait.

"I don't need a minder."

"Neither do I," Tarvek shot back, annoyance overriding all other emotions. "You ought to know that by now." Gil took a step toward the door, and Tarvek felt as though something inside him deflated. That small part of him that remembered adoring this man with absolutely no hope screamed once and shrank into quiet resignation. If not for Agatha, he and Gil would never be any good together at all.

Gil hesitated. He turned back to find Tarvek just standing, one hand clutching the bedpost, leaning a little as though he might leap forward. He made a false start, swallowed his attempt, then said, "I… do try." He darted suspicious glances at the walls and the ceiling. "This is really a dead zone?"

"Yes, really. We're completely alone." Tarvek's lips twisted in a near smile. "Unless there are tiny clanks under the furniture." Or a Smoke Knight in the armoire. He did open the doors to check every time he entered the room, but Violetta had already demonstrated how she could fit beneath the false bottom if she displaced his notes.

For a moment, Gil looked as though he might search the room. Then, miraculously, he sat down on the bed again. "I try," he repeated. "I just have a hard time remembering that I'm not responsible for everyone."

"'All the time.'"

"What?" Gil frowned as Tarvek sank down beside him.

"You have a hard time remembering that you're not responsible for everyone all the time." Tarvek shook his head at the both of them. "And I have a hard time remembering that we've grown so much since our days at university."

"Oh no, were we ever so young?" Gil groaned, throwing himself backward onto the mattress.

"Improbable." Tarvek grinned down at him. "It feels more like a fever dream than reality." He imagined toying with Gil's buttons, thought of working his fingers down to the warm skin beneath, but he kept his hands to himself.

Gil scoffed. "Large bits of my life feel like a fever dream," he grumbled, and Tarvek felt a stab of pity. He had never had the chance to build years of trust before experiencing betrayal, not like Gil had. In his own life, Tarvek had always found betrayal an unwelcome but inevitable part of interpersonal interaction. Like raisins in a pudding.

"Stop that."

Tarvek blinked down at Gil. "Stop what?"

"I don't know, but you look like you've just encountered a raisin in your pudding."

Tarvek wondered if he should feel annoyed that Gil knew his faces so well. "Certain dried fruits exist only to be paired with cognac and I will fight you over that fact." He poked Gil in the stomach.

"What, here? Without an audience? Agatha would be so disappointed." Gil threw one arm out to the side in a careless invitation. Tarvek studied him for a moment, lying there with his eyes mostly closed, his face turned a little away, the barest hint of a smile on his lips. This coarse, candid affection exceeded all of the wildest fantasies of a lovesick young prince.

"I think the Castle would be more disappointed," Tarvek pointed out, dropping down beside Gil. He felt Gil's extended hand curl inward, fingertips brushing against his shoulder. He closed his eyes, and he slowly released the breath he had been holding.

When Tarvek realized that Gil smelled strongly of machine oil—more than usual—his eyes snapped open.

"That contraption is halfway rebuilt already, isn't it?"

"Halfway?" Gil repeated, offended. Then: "It's improved!"

"Sure. Bird shield." It didn't seem important somehow. Tarvek worked his fingers between the buttons of Gil's shirt and let his hand rest there, feeling the steady rise and fall of his ribs. He smiled.

This was fine.

#Girl Genius #fanfic #ficlet

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globalsource-blog · 8 years ago

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Mixed Fruit Porridge with Cracked Peppercorns

Are you bored of breakfast? Fried eggs leaving you unsatisfied? Toast always landing butter-side down when you drop it in that early-morning haze? If this sounds like you then this quick and easy recipe for a delicious fruity porridge is what you need. The oats will keep you going all day, the berries are great for your health and the rainbow peppercorns add a bit of kick to turbocharge your morning and help you carpe that diem like the winner you are. Forget your Quakers readymade pots that cost about a quid a go for a couple of bland spoonfuls, this is where the real action is. Plus, it’s great for using up berries that are too soft to eat by themselves.

Prep. Time: ~ 2 minutes

Cook Time: ~ 10 minutes

Groovy Tune To Play While Cooking:

youtube

Lord have mercy that is a burner. Lesgeddit.

Ingredients:

Oats. Obviously. How many depends on how much you eat in the morning, but a good rule of thumb is to fill your breakfast bowl a bit more than half full, as they’ll take on liquid as they cook. Repeat as necessary.

Sultanas / Raisins x 1 handful.

Ripe Raspberries x 2 handfuls. The riper the better, ideally starting to go soft.

Blueberries x 1 handful.

Salt.

Rainbow Peppercorns. (You can use black pepper but these give a much better flavour that works great with the berries)

Sugar.

Water.

(Optional) Milk / Milk alternative e.g. Soya, Almond, Hazelnut.

Method:

Boil a kettle and put your oats into a saucepan along with the sultanas / raisins. You want to cook these from the beginning so they’re not still dry when you eat them; done right they will be juicy and sweet.

When the kettle has boiled, pour hot water into the pan to about twice the level of the oats and place over a medium heat.

Stir through, making sure nothing sticks to the pan. I never met a person in my life who liked scrubbing burnt oats.

Once your oats are bubbling nicely, chuck in the raspberries and give it all a good stir. If they’re ripe they will come apart easily and your porridge will get a nice pink colour (see picture above). If you’ve got any blueberries that are getting past their best, do the same with them, but keep the rest in the fridge for now.

Now that your porridge is pink, you’re halfway there. Well done! You’re doing great.

Time for some seasoning. I usually add a couple of spoonfuls of sugar, depending how much fruit I’ve put in. Not the healthiest ingredient, but who wants to live forever, right? Not me, if it’s eternal life with unsweetened porridge.

While the thought of salty porridge might make your toes curl, with this recipe the same principle applies as with a savoury dish. Salt is great for bringing out other flavours, and here it works wonders with the berries. Add a pinch or two, you won’t regret it.

If you’re still with me after that last one, congratulations, welcome to the team. It’s people like you, people with a bit of daring, that I want on board this train to Deliciousville. The next step is what makes this recipe stand out from the crowd; everyone has had sweet porridge before, you don’t need me for that, it’s not rocket science. What we’re gonna do now is grind some rainbow peppercorns into the porridge. How much is up to you, but trust me, it works.

Stir through the sugar, salt and pepper, adding some water if your porridge is getting too thick.

Once the porridge has reached a good consistency (usually after 7-8 minutes of cooking), take it off the heat and pour/spoon into your bowl.

(Optional) Now’s when you want to add your milk, if you’re into consuming the lactate of other animals, or whatever alternative you prefer. This will give a creamier texture, but it’s not essential.

Finally, throw on your refrigerated blueberries for a cool and refreshing burst of flavour, and you’re good to go.

That’s it! Enjoy, stay woke, and don’t go changing.

#breakfast #healthfood #eternal life #vegan food #breakfast of champions #ethical breakfast #delicious #food #recipe #dancing in the kitchen

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wellpersonsblog · 4 years ago

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Plant-Based Workout Nutrition 101: What to Eat Before, During, and After Your Workout for Optimal Performance

Of all the plant-based meals during your training, those surrounding your workouts — and the calories you consume during the workout itself — are the most crucial to your success, particularly because they affect your ability to stay energized and strong.

Fortunately, the precepts of optimal workout nutrition are completely consistent with plant-based nutrition.

(In fact, vegan ultramarathon legend Scott Jurek once pointed out that most people eat a vegan diet anyway while they’re running or working out.)

However, the food that will maximize performance differs significantly from what you should eat on a typical day — most noticeably, the focus shifts toward simple, sugary carbohydrates before and during your workout, and protein-rich foods after for recovery.

The reason is simple; most of the time (when you’re not exercising), you want your body to have to work a little to break down the food you take in. But during a workout you want the opposite: easily-digestible, quick energy sources.

Below I break down workout nutrition into three sections — what to eat before, during, and after your workout. All the advice is for plant-based athletes, but it’s pretty universal no matter your diet.

What to Eat Before Your Workout

Fueling your workout starts with what you eat before your workout. On tough workout or race days, you should start fueling about four hours before you ever break a sweat.

Here are the two simple rules to follow:

1. Consume carbohydrates and protein in a 3:1 ratio.

The 3:1 ratio is almost universally advocated for optimal absorption of nutrients before a workout. For a big workout, it’s best to eat a large meal three to four hours ahead of time, so that your stomach can be completely rid of the food by the time you start moving, and then eat a small snack of mostly carbohydrate (say, a banana or a few dates) just before the workout begins.

The less time you have until your workout, the smaller your “large” meal should be: if you’ve got an hour or more, thirty grams of carbs and ten grams of protein is great; otherwise, halve the amounts.

2. Include quick-working, high-glycemic carbs for energy now, sustained release (but not necessarily starchy) carbs for energy later.

For example, if you’re making your own pre-workout drink, you might use dates (glucose) as the high-GI, instant-energy sugar, and agave nectar (fructose) for slower energy release.

Why no starchy bagels or bread?

To convert starch into usable sugar requires your body to work, and during a workout, you’d like to use your available energy for movement, not digestion. This guideline applies mainly to workouts that last up to three hours. For longer workouts and events (like an ultramarathon), the intensity becomes low enough that it’s not a problem to consume and digest starchier foods, and you’ll likely find yourself craving them.

If you’re going to eat or fuel during your workout, you can save the simple carbs for mid-workout fuel.

Put it Together: Pre-Workout

Before your toughest or longest workouts, aim to eat one food from each group below, at the appropriate time. For your easier workouts, just one food from the last category will probably be sufficient.

Most importantly: Experiment to discover what works best for you!

2 Hours Before Your Workout

Option 1: Oatmeal (1½ to 2 cups cooked)

Add fruit, a few nuts or seeds, or a little bit of protein powder to boost the nutrition of this classic pre-workout meal.

Option 2: Toast or Bagel with Nut Butter (1 to 2 slices of toast or ½ to one whole bagel + 1 to 2 tablespoons of nut butter)

Around a workout is one time when refined, white bread or bagel is more useful than a whole-wheat version with more fiber.

One Hour Before Your Workout

Option 1: White Potatoes or Rice (1 medium potato or 1 cup white rice)

White potatoes and white rice aren’t great choices for everyday carbohydrates, but before a workout the white carbohydrates become more quickly available and without unnecessary fiber.

Option 2: Apple with Nut Butter (1 apple + 1 tablespoon nut butter)

Less Than an Hour Before Your Workout

Option 1: Fruit

A medjool date contains around 15 grams of sugar, most of which is glucose and reaches your muscles very quickly. Dates are like nature’s energy gel, so I often consume 2-3 before a hard workout.

Bananas are another great option, or any sort of high-sugar fruit.

Option 2: Fruit Juice (8 to 12 ounces)

Tip: add a half scoop of vegan protein powder (about 10g) to get close to the optimal 3:1 carbohydrate-to-protein ratio before a tough workout.

What to Eat During Your Workout

When it comes to mid-workout fueling, I follow one simple rule:

Fuel early and often.

Don’t wait until you’re crashing to refuel, but instead maintain a consistent input of fuel the entire time.

For workouts and races lasting over an hour (and up to 4 or 5 hours), you need 30-60 grams of carbohydrate per hour.

30-60 grams is a commonly-cited figure, but it’s a big range.

More useful might be to divide your body weight in pounds by 4 to get a minimum hourly carbohydrate requirement, in grams. Accomplish this with a homemade sports drink or a combination of energy fuel or fruit and water.

Some believe that a little bit of protein, in a 4:1 carb-to-protein ratio, helps minimize muscle damage, but I focus mostly on easily digestible carbs and let the protein come naturally.

And don’t forget about electrolytes: Aim for about 500 milligrams of sodium with every 16 ounces you drink. This is easy to do if you’re drinking a sports drink or a mix of sports drink and water.

If you’re sticking to mostly water, make sure the other fuel you’re consuming has a dose of electrolytes.

Put it Together: Mid-Workout

If you’re using an energy product like a gel or gummy, pay attention to the nutrient information and recommended servings. Most experts recommend about one serving every 45-60 minutes, which could be stretched further if you combine a sports drink with an editable product.

But it’s also entirely possible (and often recommended) to fuel with whole foods instead of processed energy products. Whole foods can be easier on the stomach, tastier, and more in line with what you’re eating on a daily basis. Not to mention you can get all the same benefits as a formulated product.

Check out this complete guide to fueling your run with whole foods for all the details, but to give you an idea of the best foods for workouts, I’ve put together a chart with my favorite options:

FoodServing SizeCaloriesCarbohydrates (g)Sugar (g)Protein (g)Fiber (g) Banana1 banana1052714.41.33.1 Yam, baked1 cup15837.40.725.3 Raisins1 oz8522170.91 Sweet Potato, baked1 cup18041.41346.6 Medjool Date1 date66.518160.41.6 Figs4 figs100261914 Coconut Water11.1 fl oz70181700 Cherry Juice30 ml70191500

What to Eat After Your Workout

Post workout nutrition is all about two things:

Timing

Ratio

Timing is important because following a workout, your muscles are primed and ready to receive fuel to start the repair process. Try to consume your post-workout meal within an hour after your workout has ended.

If you’re jumping in the car (or shower) and don’t have time for a full meal, have a snack or smoothie on hand to eat within that window and save the larger meal for later.

As for ratio, now we’re moving closer to 5:1 carbohydrates to protein. After the toughest workouts or races, consume about 0.75 grams of carbohydrates per pound of bodyweight, and protein accordingly.

A little fat will also do you well. In the post workout meal, I aim for about half as much fat as I have protein.

Put it Together: Post-Workout

For most of us, post workout nutrition comes in the form of a real meal. Maybe that’s a hearty lunch after a morning long run or dinner after a post-work gym session.

The good news is that a lot of standard plant-based meals are pretty close to that 5:1 carb to protein ratio, which makes designing that meal super easy.

But to help with some examples, I put together three simple post-workout recovery meals.

The Simple Formula for Better Workouts and Faster Recovery

There’s a lot of information above, and if you’re new to workout nutrition, it probably feels overwhelming.

But at its core, workout nutrition can be distilled down to the super simple 3-4-5 principle. If you remember nothing else from this post, this simple formula will take you far:

Before your workout, aim for a 3:1 ratio of carbohydrate to protein.

During your workout, aim for a 4:1 ratio of carbohydrate to protein.

After your workout, aim for a 5:1 ratio of carbohydrate to protein (4:1 is okay too).

It’s not about perfection or measuring every ounce of food. Most athletes are successful using the 3-4-5 principle as a guide when making decisions.

Exactly what you eat during each phase depends on your body and needs.

So experiment, adapt, and have fun with it! That’s what health is all about.

But use the damn formula, would ya? 🙂

The post Plant-Based Workout Nutrition 101: What to Eat Before, During, and After Your Workout for Optimal Performance appeared first on No Meat Athlete.

First found here: Plant-Based Workout Nutrition 101: What to Eat Before, During, and After Your Workout for Optimal Performance

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huntervalleyy-blog · 5 years ago

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Learn To Examine Your Wine With Wine Tasting Sydney Courses

Wine tasting in Sydney is associated with evaluating yet examines wine. Tasting wine is not a new phenomenon, it is as old as wine’s birth but the method has been formalized with time. For describing the perceived aromas, flavors as well as characteristics of a wine, modern tasters of wine use specialized terms that are evolving constantly.

To simply put, grapes are produced in vineyards near Sydney with the support of posts as well as wire, called as trellises. The use of grapes is different, based on which they are grown. For example, some grapes are sent to fruit market while other sold to wineries to make wine.Some grapes are dried in the sun for making raisins.

Are you interested in wines and want to indulge to the exploration of various wines? Here we are trying to produce a simple guideline that may help you to get a basic understanding of wine.

Type’s of wine

Red wines

White wines

Sparkling wines

Rose wines

Benefits

Wines are associated with some significant health benefits and some of them are mentioned below:

Cardiovascular health

Increase the level of Omega-3 fatty acids

Controls Type-2 diabetes

HealthyBlood pressure and blood vessels

Prevent Vision loss

Prevent Colon cancer

Reduces the chance of Breast cancer

Tasting wine is very important

The first step would be how to taste wine properly, and it won’t be wrong to say that you gradually get to understand the different shades as well as details that a great wine contains. That will be similar to appreciating a piece of music or art and your effort would be proportionate to the pleasure you apprehend.

How to taste?

Though, there are no fixed principles of how to taste wine, some rules can be applied. In the first place, you need to carry an orderly approach and stay focused. Always try to remember that dedication is the key.

Sniffing ability for untangling the fine threads that are weaved into the complex aroma of wine is very much important part of tasting and your nose plays an effective role here. Professional wine makers, sellers as well as enthusiastic individuals follow exactly the same way while tasting wine.

Note:

Wine is widely preferred by the people all around the world and keeping that in mind different types of wine are made. You must know your taste pretty well before you buy yourself a bottle of wine and it helps you to feel that ultimate serenity.

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katieforc-blog1 · 6 years ago

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PDF

https://www.usada.org/wp-content/uploads/Nutrition-Guide.pdf

THE PURPOSE OF THIS BOOK

This nutrition guide provides general guidelines to help optimize dietary intake for sports competitors. Fueling requirements can vary depending upon an individual’s energy expenditure, metabolism, state of health, sport, etc.

Now more than ever, athletes need accurate sports nutrition information. Optimal nutrition is an integral part of peak performance while an inadequate diet and lack of fuel can limit an athlete’s potential for maximum performance. Unfortunately, there is a lot of misinformation available regarding a proper diet for athletes.

In the quest for success, many athletes will try any dietary regimen or nutritional supplementation promising a new level of physical performance. However, most often an evaluation and modi cation of current dietary intake can be employed to help maximize peak performance.

The human body must be supplied with energy to perform its many complex functions. As an athlete’s training and competition level increases, the body’s energy demands also increase. Several energy systems in the body can provide athletes with fuel as long as they are consuming the proper foods. One energy system relies totally on carbohydrates while another uses carbohydrates as well as fats. When an athlete works near or at maximal intensities, carbohydrates are the prime fuel the body can use. During prolonged exercise such as cycling, triathlons, and long-distance swimming, the amount of fats and carbohydrates used may rise and fall depending upon:

F Duration and intensity of the exercise F An individual’s tness level F Food and drink consumed prior to and during the exercise

Carbohydrates – The Master Fuel

A diet rich in carbohydrates increases both endurance and intermittent high- intensity performance because of the extra store of carbohydrates in the muscles and liver, called glycogen. It is well documented that athletes need to replenish carbohydrate stores in the body, especially during periods of intense training or competition. Consuming carbohydrates during workouts lasting over one hour can also benefit performance and delay onset of fatigue. Studies have shown that athletes who participate in intermittent sports, such as basketball and soccer, should also focus on consuming more carbohydrates during training and competition. This is not surprising since it is well-known that carbohydrates, when compared to protein and dietary fat, are the most efficiently broken down and metabolized form of energy for the body.

Recommended Intake of Carbohydrates

Depending upon the training routine, athletes should consume anywhere from 3-12 grams of carbohydrates per kilogram of bodyweight throughout the day. This percentage is only a guideline for estimating carbohydrate needs. Depending upon the length and type of training sessions, an athlete’s carbohydrate intake should adjust, with longer times and more intense trainings reflecting the higher number of grams needed.

See Table 1 to calculate grams of carbohydrates needed.

Table 1: DETERMINING GRAMS OF CARBOHYDRATE FOR ATHLETES’ NEEDS The following example shows how to calculate the recommended grams of carbohydrate

needed per pound of body weight.

Now calculate your own needs. Remember to divide your body weight in pounds by 2.2 to get your weight in kilograms. Then multiply your body weight by a number of carbohydrate grams based on the time and intensity of the training. For example, an hour per day of moderate intensity exercise may warrant using 5 grams.

Carbohydrate Intake Before, During, and After Exercise

Before Exercise: The pre-exercise or pre-training meal serves two purposes: F It keeps the athlete from feeling hungry before and during exercise, and F It maintains optimal levels of energy for the exercising muscles.

Athletes who train early in the morning, before eating or drinking, should ensure the previous night’s meal contains adequate carbohydrates and then consume about 30 grams of well tolerated carbohydrates 5 minutes prior to training to help maintain blood glucose and muscle glycogen levels. Blood glucose, the sugar found in the blood, is the energy delivered to the working muscles and organs, along with muscle glycogen, that allows your body to complete activity.

Weight in Kilograms Carbohydrates in Grams Daily Carbohydrate Intake

68 (150 lbs.) x 4 = 272 grams

Weight in Kilograms Carbohydrates in Grams Daily Carbohydrate Intake

AS EARLY AS THE 1930’S, SCIENTISTS OBSERVED THAT ENDURANCE EXERCISE COULD BE IMPROVED BY INCREASING CARBOHYDRATES IN THE DIET. — FYI (focus on your intake) —

Carbohydrate intake before and after exercise can help to restore sub-optimal glycogen stores, which is critical for prolonged periods of exercise. While allowing for personal preferences and physiological factors, the pre-event meal should be high in carbohydrates, non-greasy, and readily digestible. Fatty foods should be limited as they delay the emptying time of the stomach and take longer to digest. The following are guidelines for the pre-event meal:

F The meal should be eaten 3-4 hours before an event.

F It should provide 3-4 grams per kilogram of body weight.

F To avoid stomach upset, the carbohydrate content of meals should be reduced the closer the meals are to the event (1-2 grams per kilogram 1-2 hours before the event).

F Adding small amounts of protein can aid in regulating energy levels by slowing down carbohydrate absorption, delivering the carbohydrates to the working muscles at a more consistent rate over time.

F Pay attention to salty cravings. If competing in hot/humid climates, make sure to replace electrolyte losses with salty snack foods, such as pretzels or sport drinks with added sodium.

[For example, four hours before the event, it is suggested that the athlete consume 1.5 grams of carbohydrates per pound of body weight, whereas one hour before the competition, the athlete would consume 0.5 grams of carbohydrates per pound of body weight.]

Table 2: SUGGESTED MEALS FOR PRE-EVENT EATING This example shows how to calculate the recommended grams of carbohydrate needed

per pound of body weight.

1 Hour or Less Serving Size Grams of Carbohydrates

SUGGESTED MEALS FOR PRE-EVENT EATING (continued)

2-3 Hours before

Serving size

Grams of carbohydrates

Baked potato (plain) 1 large 58 g

Cereal (whole grain)/ cereal: 1 cup cereal: 47 g low-fat milk (1%) milk: 1/2 cup milk: 8 g

Bagel (whole grain) 1 bagel bagel: 47 g with peanut butter 2 tbsp peanut butter peanut butter: 8 g

Fruit smoothie 12 oz 47 g

Food bar 1 bar 43 g (oatmeal raisin walnut)

Oatmeal (instant)/ oatmeal: 1 cup oatmeal: 26 g low-fat milk (1%) milk: 1/2 cup milk: 8 g

Flavored Greek yogurt (nonfat) 1 cup 27 g

Pancakes/waf es 2 pancakes 20 g (from mix) (5” diameter)

Fresh fruit (chopped apple) 1 cup 19 g

4 or more Hours before

Serving size

Grams of carbohydrates

Spaghetti with meat sauce 2-3 cups 75-100 g

Pasta/ Chicken/ Vegetables

pasta: 1 cup chicken: 4 oz vegetables: 1 cup

pasta: 60 g chicken: 0 g vegetables: 6 g

Grilled chicken/ rice (white)/ fruit (grapes)

chicken: 3 oz rice: 6 oz fruit: 1 cup

chicken: 0 g rice: 44.4 g fruit: 25 g

Snack bar 1 bar bar: 43 g (oatmeal raisin walnut)/

sports drink* drink: 8 oz drink: 14 g

High protein milk shake 12 oz 40 g

Turkey sandwich (w/3 slices deli meat, 2 slices whole wheat bread, low-fat mayo)/baby carrots

turkey: 1 slice mayo: 1 tbsp bread: 2 slices 7 carrots

turkey: 0 g mayo: 0 g bread: 12 g carrots: 3 g

Tuna sandwich (2 slices whole wheat bread)/ nonfat mayo

tuna: 2 oz drained bread: 2 slices mayo: 1 tbsp

tuna: 0 g bread: 24 g mayo: 0 g

Trail mix with nuts/raisins 1/3 cup 20 g

Dried mango 3 oz 28 g

Raisins small box (2.5 oz) 34 g

Banana 7 oz 31 g

Granola bar 2 bar pack 29 g

Pretzels 20 pieces 22 g

Fig bar (2) 1 oz 20 g

Applesauce 4 oz 14 g

Sports drink* 8 oz 14 g

Toast 1 slice 14 g

Crackers 5 crackers 10 g

*Remember that sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other stimulants. For more information on sports drinks and hydration, read the Fluids and Hydration section.

Eating At All-Day Events:

It is important that athletes eat after competing to make sure that they will have enough energy in the muscles for the next race or competition, whether it be in the same day or the following days. The same dietary intake principles used to plan the pre-exercise meal can also apply to foods eaten at all-day events. If an athlete races at 10:00 a.m. and again after two hours, foods that are high in protein and fat will more than likely still be in the stomach potentially causing stomach or gastrointestinal (GI) distress. The following guidelines have been recommended to help athletes make wise food choices at all-day events.

One hour or less between events or heats:

F Stick with carbohydrates that are in liquid form, such as sports drinks. F If something solid needs to be eaten, try fruits like oranges, watermelon,

cantaloupe, peaches, pears, applesauce, or bananas.

These foods consist of mostly carbohydrates and water. They are digested very fast and therefore, will not cause as much of a problem with stomach cramping or GI distress.

Another key point to making food choices with limited time between events is limiting the quantity of the food eaten. The more an athlete eats, the longer it will take to digest, especially with any pre-competition nerves or stress.

Two to three hours between events or heats:

F Foods containing carbohydrates and some protein can be eaten, as there is enough time to digest them before competition.

F Try eating granola bars with jerky, hot or cold cereal with nonfat milk, or english muf ns along with fruit like bananas, apples, oranges, peaches, or pears.

F Be sure to drink plenty of uids, like water or a sports drink, for hydration, electrolyte replacement, and restoration of glycogen stores. Avoid drinks that contain caffeine, carbonation and other stimulants.

Four or more hours between events or heats:

With four or more hours between events or heats, an athlete may want a meal, which should be composed of carbohydrates and some protein. Keep the meals simple. The following meal examples for this situation are appropriate:

F A turkey sandwich on two slices of whole wheat bread, Greek yogurt with fruit, and water or a sports ( uid replacement) drink; or

F Spaghetti with lean meatballs, bread, salad with dressing, and water or a sports ( uid replacement) drink.

If there is a certain meal pattern before competition that an athlete thinks is a winning combination, then they should stick to it.

Athletes who make food choices at concession stands need to know how to make the best choices. Most concession stands are lled with high-fat, high-calorie foods that are not designed to maximize performance. It is always wiser for athletes to pack a cooler from home with winning combinations, than to rely on the food at a concession stand. Table 3 has a list of nutrient-dense foods that are easy to pack in a cooler and will help supply energy throughout the day.

During Exercise:

Consuming carbohydrates during exercise lasting longer than 60 minutes ensures that the muscles receive adequate amounts of energy, especially during the later stages of the competition or workout. This has also been found to improve performance. The form of carbohydrates consumed does matter. Some athletes prefer to use a sports drink, whereas others prefer to eat solid or gel forms of carbohydrates. Use the following guidelines when consuming sports drinks with carbohydrates.

F Consume 6 to 12 ounces of a sports drink with 6-8% carbohydrate concentration every 15-30 minutes during exercise (see Table 4). One gulp is about 2 ounces.

F Water is needed to aid in absorption of the carbohydrate. Drinks with a concentration greater than 10 percent are often associated with abdominal cramps, nausea, and diarrhea.

F For high intensity activities, sports drinks and gels containing multiple forms of sugar can increase absorption and delivery of carbohydrates.

Note: Sports drinks should not be confused with “energy” drinks. “Energy” drinks typically contain one or more stimulants and their carbohydrate concentration is usually greater than 10%.

*Sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other stimulants.

IT IS BEST NOT TO TRY DIFFERENT AND NEW FOODS BEFORE AN IMPORTANT COMPETITION. IF AN ATHLETE IS COMPLAINING OF GI DISTRESS OR STOMACH CRAMPING, HE OR SHE SHOULD TRY DIFFERENT FOODS OR USE THESE GUIDELINES. ATHLETES SHOULD KEEP A FOOD LOG IN ADDITION TO THEIR TRAINING LOG. THEY SHOULD TRACK WHAT THEY’RE EATING BEFORE, DURING, AND AFTER TRAINING AND HOW IT AFFECTS THEIR PERFORMANCE, BOTH MENTALLY AND PHYSICALLY.

— FYI (focus on your intake) —

Table 3: COOLER FUELERS Food Serving Size Fat Carbohydrates Protein

Babycarrots 7carrots 0g 3g 0g

Peanut butter pretzels 8 pieces 7 g 15 g 5 g

Celery 1largestalk 0g 2g 0g

Cherrytomatoes 1/2cup 0g 7g 1g

Chocolate milk (lowfat) 1 cup 2 g 26 g 8 g

String cheese 2 sticks 12 g 2 g 16 g

Driedmango 1package 0g 56g 4g

Sportsdrink* 8oz 0g 14g 0g

Snackbar 1bar 5g 43g 10g (oatmeal raisin walnut)

Fresh fruit 1 piece or 1 cup <1 g 19 g .3 g

Gingersnaps 1oz 3g 22g 2g

Hummus 1/4cup 5g 13g 3g

High protein milk shake 1 bottle (12 oz) 4.5 g 40 g 20 g

Nuts(mixed) 1/4cup 15g 7g 5g

Peanutbutter 2tbsp 16g 7g 8g

Pitabread 1pita 2g 35g 6g (whole wheat large pita)

Turkey sandwich turkey: 1 slice 1 g per slice 0 g per slice 5 g per slice (3 slices deli meat,

mustard, mustard: 1 tbsp 0 g 0 g 0 g 2sliceswhole bread:1slice 5g 24g 2g wheat bread),

babycarrots 7carrots 0g 3g <1g

Vanilla wafers 4 wafers 10 g 19 g <1 g

Whole grain bagel 1 bagel (4 oz) 1.5 g 47 g 11 g

Wholegraincereal 1cup 1g 47g 7g

Whole grain crackers 5 crackers 15 g 11 g 1 g

Greek yogurt tubes 4 tubes 4 g 24 g 20 g

Table 4: CALCULATING CARBOHYDRATE CONCENTRATIONS IN BEVERAGES To assess the concentration of a uid replacement drink or any beverage, use the

following calculations:

Table 5:

POST-EXERCISE RECOVERY TIPS

To re ll energy in the muscle with trainings less than eight hours apart, eat as soon as possible after exercise and then every 15-30 minutes for up to four hours.

Choose higher-carbohydrate foods such as bagels, pasta, fruits, yogurts, cereal with low- fat milk, peanut butter, sports drinks, granola bars, french toast, sub sandwiches, baked potatoes with chili, smoothie made with fruit, fruit juice, yogurt, and frozen yogurt.

Include protein to aid in muscle recovery and promote muscle growth.

If you can’t consume solid foods as soon as possible after exercise, try 2-4 cups of a sports drink, then consume solid food within four hours post-exercise.

Consume 1-1.2 g of carbohydrates per kilogram body weight per hour for the rst four hours after glycogen-depleting exercise. Be sure to rehydrate as well (see Table 12).

Amount of carbohydrate in grams (from the label) The volume in one serving (use 240 ml per cup)

x 100 = percentage

Example: 15 grams 240ml

= .625x100=6%

After Exercise:

Consuming a carbohydrate snack as soon as possible after training will allow the body to start replenishing glycogen stores in the body. Additionally, consuming a couple of mixed meals high in carbohydrates within six hours after training or a competition ensures that the muscles continue with glycogen restoration.

RECOVERY IS ESSENTIAL TO PERFORMANCE.

BE SURE TO REFUEL AND REHYDRATE AFTER A WORKOUT OR GAME.

Athletes who may bene t from recovery nutrition include those who are competing in tournament play or have multiple competitions over the course of one or several days, have skipped meals throughout the day, did not consume enough calories, and want to improve strength and power.

The recommendation is 1-1.2 grams of carbohydrates per kilogram of body weight per hour for the rst four hours after exercise. Refueling may be enhanced by consuming small amounts of carbohydrate more frequently (every 15-30 minutes) for up to four hours.

Add a small amount (~20 grams) of protein to the rst feeding to stimulate muscle repair and rebuilding.

Table 5 and 6 list recovery tips and examples of recovery snacks.

Table 6:

RECOVERY SNACK IDEAS

Cereal with milk

Fruit and nonfat yogurt

Pita and hummus

Trail mix

Chocolate milk (lowfat)

Banana with peanut butter

Protein’s Role As A Team Player

Protein has always been a particularly popular nutrient with athletes because of its role in building and maintaining muscles. Indeed, athletes need to consume a wide variety of high-quality protein foods in their diets. However, while protein is necessary for rebuilding and repairing muscles, it is not the primary fuel, and consuming more protein than what the body can use is not going to give athletes larger and stronger muscles. While research shows that protein requirements are higher for athletes to aid in muscle repair and growth, most athletes are already consuming more protein than the body can use. Use the following formulas as guidelines to ensure proper amounts of protein are included in your dietary intake.

Table 8: PROTEIN REQUIREMENTS IN GRAMS PER POUND OF BODY WEIGHT

To calculate the amount of protein your body needs on a daily basis, simply take your body weight in pounds and multiply it by the appropriate recommendation. For example, the range of protein for a 84.1 kilogram (185 pound) soccer player is 118-143 grams daily.

Weight In Kilograms

Protein In Grams

Daily Protein Intake

84.1 x 1.4 = 118g

84.1 x 1.7 = 143 g

Calculate your own protein needs. Refer to Table 7 to get the recommended grams of protein for your type of training, and calculate both the low and the high values to get a range of appropriate protein for your daily intake.

Weight In Kilograms Protein In Grams Daily Protein Intake

Table 9 provides additional information to translate this information into servings of protein-rich food.

Table 9:

PROTEIN CONTENT OF COMMONLY CONSUMED FOODS

Table 7:

DAILY PROTEIN RECOMMENDATIONS

Food

Serving size

Grams of protein

Chicken breast 3 oz 25 g

Ground beef 4 oz 24 g

Broiled sh 3 oz 20 g

Cottage cheese 1/2 c 12 g

Greek yogurt 8 oz 15 g

Cooked lentils 1/2 cup 9 g

Cooked black beans 1/2 cup 8 g

Milk 1cup 8g

Peanut butter 2 tbsp 7 g

String cheese 1 oz 7 g

Tofu 1/2 cup 7 g

Egg 1largeor2eggwhites 7g

Mixed nuts 1/4 cup 5 g

Cooked quinoa 1 cup 4 g

Whole wheat bread 1 slice 3 g

Type of Training Grams (g) of Protein Recommended

Endurance 1.2-1.4 g of protein per kilogram of body weight

Strength 1.6-2.0 g of protein per kilogram of body weight (to gain muscle mass)

Strength (maintenance) 1.6-1.7 g of protein per kilogram of body weight

Weight Restricted 1.8-2.0 g of protein per kilogram of body weight

To calculate protein requirements per pound of body weight, use Table 8.

Building Body Mass

Many athletes want to add more bulk to their bodies in the form of lean muscle. Many supplement products claim to build muscles. Athletes should take special caution when considering supplementation (please see Supplements and Your Health section for additional information and cautions). Due to the limited regulations of the dietary supplement industry, there is a risk of products being contaminated with sport-prohibited or unknown substances with or without the manufacturer knowing. There is no guarantee that the product contents match with those listed on the label. Taking a lot of extra protein either from supplements or food does not guarantee bigger muscles. If it did, athletes could spend time lounging instead of lifting to build muscle.

The following are healthy ways to build muscle:

Protein After Exercise

The body’s ability to recover from games, practices, or intense workouts requires adequate rest and proper nutrition. An important component of the recovery process is consuming both carbohydrates and protein shortly after exercise to restore muscle glycogen and stimulate muscle protein synthesis.

EAT

Keep in mind that food is fuel and athletes should not come to practice or games without having had enough food to support the energy requirements for their sport. To keep athletes properly fueled and have protein needs met, use the EAT guidelines:

Eat breakfast. It is the best way to start the day well fueled. Include foods that contain carbohydrates and protein such as nonfat milk, yogurt, or eggs.

Add carbohydrates and protein to post-exercise meals. Some energy bars provide carbohydrates to replenish muscle glycogen stores and protein to help build and repair muscles.

Toss the supplements. Athletes should rely on protein from food sources rst, instead of supplements. This helps ensure that diets are balanced for health and performance. In addition to meat sources of protein, dairy products, nuts, and seeds are all rich sources of protein and can easily be added to any meal or snack.

F F

Follow a strength training program that challenges muscles.

Add 500 to 1,000 more calories each day to current dietary intake, to allow the body to use protein already present in the diet for muscle growth and not be broken down to fuel activity.

Eat foods that are both high in carbohydrates and proteins like grilled chicken sandwiches, peanut butter sandwiches, and Greek yogurt with granola.

Choose low-fat sources of both carbohydrates and protein.

Eat several small meals that include about 30 grams of protein or about

0.3 grams of protein/kilogram throughout the day will support training and muscle-building.

Choose lean animal sources of protein (i.e. dairy and meats) which are more ef ciently absorbed by the body.

STUDIES HAVE SHOWN THAT ADDING PROTEIN TO A CARBOHYDRATE SUPPLEMENT AFTER TRAINING IS NO MORE EFFECTIVE FOR MUSCLE GLYCOGEN RE-SYNTHESIS THAN WHEN CARBOHYDRATE INTAKE IS CONSUMED AT THE RECOMMENDED LEVEL. HOWEVER, IF CARBOHYDRATE CONSUMPTION IS SUB- OPTIMAL, ADDING A SMALL AMOUNT OF PROTEIN POST-WORKOUT CAN HELP STIMULATE MUSCLE GROWTH.

— FYI (focus on your intake) —

Fat as Fuel

Fat Intake in Athletes

Fat is the primary fuel for light to moderate intensity exercise. Fat is a valuable metabolic fuel for muscles during endurance exercise and performs many important functions in the body, although it does not provide quick bursts of energy needed for speed.

The more ef cient an athlete becomes in their respective sport, the easier it is for them to operate at a lower intensity while maintaining the same level of work or maintaining the same speed (metabolic ef ciency).

At this lower intensity, stored fat in the muscle can be used as a fuel source. The average 150-pound athlete with 6% body fat carries 1,500-2,000 calories in the form of carbohydrates and more than 45,000 calories in the form of fat. Even for ef cient endurance and ultra-endurance athletes, carbohydrates are still important, but stored fats help them reach the nish line.

Research has shown that metabolic adaptations do occur as a result of high fat fueling, although claims that high fat, carbohydrate-restricted diets improve performance in competitive athletes have not been proven.

This has signi cant implications for athletes in muscular endurance sports that require a burst of power, such as rowing, swimming, gymnastics, gure skating, judo, boxing, baseball, basketball, or soccer, to have energy generated aerobically.

It is important to recognize that there are many sources of fat in foods. Fat is present, but not separately visible, in:

Other more obvious sources of fat are in products like margarine, butter, mayonnaise, salad dressing, oils, and meats with marbling or visible fat.

Athletes should consume 20 to 35 percent of their calories from fat. Along with decreasing overall calories, increasing mono-unsaturated and n-3 polyunsaturated fats and decreasing consumption of saturated fat and sugar- sweetened beverages (soda) are the first steps toward losing excess body fat and improving metabolic function. Doing so may be a benefit to athletes by reducing inflammation and helping to maintain proper vascular function, which indirectly may support athletic performance.

Table 10:

SUBSTITUTIONS FOR REDUCING FAT INTAKE

Instead of:

Try:

Plain milk Ke r, ultra- ltered milk

Ice cream Higher protein ice cream, avocado ice cream, 100% real fruit popsicles

Butter or margarine Avocado, nut butters, Greek yogurt, olive oil, hummus

Sour cream Plain Greek yogurt

Bacon Canadian or turkey bacon

Ground beef Extra lean ground beef or ground turkey (at least 93% lean)

Fried chicken Baked chicken

Doughnuts and pastries Whole-grain breads, homemade breads

Apple pie Baked or raw apple

Cookies, cakes, or brownies Peanut butter pretzels, dried fruit, trail mix

F F F F

Dairy products such as cheese, whole milk, sour cream, and ice cream Processed foods such as chips, crackers, granola bars, and french fries Cooked meats and sh Other food sources like nuts or avocados

Vitamins and Minerals

Vitamins and minerals (when not consumed in food form) are classi ed by the Federal Drug Administration (FDA) as dietary supplements. Amino acids, botanicals, herbs, and substances such as enzymes, organ tissues and glandulars, and metabolites, are also classi ed as dietary supplements.

Many athletes believe they do not get enough vitamins and minerals in their diet and wonder if they should start taking some sort of supplement; while other athletes are on a constant quest to nd the latest diet or supplement that will give them a competitive edge. The reality is that making wise food and beverage choices are crucial for peak performance and contribute to endurance and repair of injured tissues. A good working knowledge and understanding of foods that provide essential nutrients will aid in an athlete reaching their greatest potential.

Athletes have increased energy needs, which allows for more opportunities to obtain the nutrients they need through a balanced diet composed of a variety of natural foods. Most sports nutrition professionals agree that supplementation will not necessarily improve performance.

However, the athlete who takes a simple one-a-day type of vitamin or mineral that does not exceed the nutrient levels of the Recommended Dietary Allowance (DRA)/Dietary Reference Intake (DRI), is probably not doing any harm, especially if it is third-party tested. An athlete should consult with his or her sports dietitian, or other health care professional, to determine whether vitamin and mineral supplementation is needed to maintain optimal health.

Nutrients that may be low in an athlete’s diet are listed in Table 11. Choose a variety of foods in each food category to ensure that all nutrients are included in your diet.

Athletes should always choose food over dietary supplementation. The body needs more than 40 nutrients every day and supplements do not contain all the nutrients that are found in food. Supplements cannot make up for a poor diet or poor beverage choices.

Table 11:

MICRONUTRIENT SOURCES

Selected Micronutrients

B Vitamins

Calcium

Vitamin C

Vitamin D

Magnesium

Selenium

Iron

Vegetables

Leafy green vegetables Asparagus Cauli ower Sweet potatoes Mushrooms

Broccoli Kale Turnip greens

Tomatoes Potatoes Broccoli Red peppers Turnip greens Collard greens

Spinach Romaine Lettuce

Green beans Broccoli

Spinach

Fruits

Dried prunes Bananas Orange juice

Forti ed Orange juice

Citrus fruits

like oranges grapefruit and strawberries

Pineapple Banana

Banana

Raisins and dried apricots

Grains

Whole grain breads cereals pasta rice tortillas

Corn tortilla Flour tortilla

Forti ed breakfast cereals

Forti ed cereal

Whole grain cereals and oatmeal

Spaghetti Rice

Oatmeal Spaghetti Forti ed cereals

Dairy

Milk Yogurt

Milk and dairy products

Yogurt

Cottage cheese Cheddar cheese

Meats eggs nuts and beans

Turkey, pork chicken salmon tuna soy

Soybeans

Tofu salmon

Tuna salmon sardines soy milk eggs

Almonds cashews peanuts baked beans chick peas

Lean beef ham chicken tuna nuts

Red meat dark meat poultry chick peas shrimp

Natural foods contain a matrix of various nutrients that researchers are continuing to discover and learn more about. Often individual nutrients don’t work as effectively when isolated in a pill or supplement form.

Self-prescribed supplement users should heed overdose warnings and look for symptoms of toxic levels of supplementation, such as diarrhea, skin rashes that do not fade, and unexplained joint pain. Fat soluble vitamins (A, D, E, and K) can be toxic when misused. Unlike water soluble vitamins in which excess amounts are excreted in the urine, fat soluble vitamins are stored in body fat and remain in the body.

Remember that more is not always better. The established Recommended Dietary Allowance (DRA)/Dietary Reference Intake (DRI), for vitamins and minerals are to be used as a guide in determining nutritional needs. These allowances have a large margin of safety built into the recommendations. Even though it has been shown that a severely inadequate intake of certain vitamins and/or minerals can impair performance, it is unusual for an athlete to have such severe nutritional deficiencies. Even marginal deficiencies do not appear to markedly affect the ability to exercise efficiently.

Athletes searching for a competitive edge often look to a supplement or a special combination of nutrients to nd it. However, there are no quick- x supplements for improving sports performance. Consuming a wide variety of foods and staying well hydrated are the basic cornerstones to reaching athletic potential.

For athletes subject to sport drug testing, taking nutritional or dietary supplements may cause a positive test for a prohibited substance that may not be disclosed on the product label. In accordance with all applicable rules for a positive test result within a sport, a sanction may be imposed.

Some trade associations and other businesses have programs that include analytical testing and quality assessment of dietary supplements, culminating in a “stamp of approval’ or a “guarantee” that the supplement is safe for use in sport. These programs may reduce the risk that a supplement is contaminated, or contains an undisclosed ingredient. HOWEVER, it does not eliminate this risk. Athletes who take dietary or nutritional supplements, even if claiming to be “approved” or “veri ed,” do so at their own risk of committing an anti-doping rule violation, or suffering from negative health side-effects.

Supplements and Your Health

Background. Dietary supplements are de ned as products containing “dietary ingredients” intended to supplement the diet. These include vitamins, minerals, amino acids, botanicals, herbs, and substances such as enzymes, organ tissues and glandulars, metabolites, etc.

The increased visibility of many vitamins, minerals, herbals, as well as other dietary supplements, some argue, can be attributed to the passage of the Dietary Supplement Health and Education Act (DSHEA) in 1994. Under DSHEA, the Food and Drug Administration (FDA) DOES NOT regulate any supplements including vitamins, minerals, amino acids, herbals, and other botanical preparations for safety or ef cacy (whether they work).

Additionally, the passing of DSHEA allowed manufacturers to publish only limited information about the bene ts of dietary supplements. It is easy for products to get to the marketplace without pre-market controls, and if necessary, they are extremely dif cult to remove, even when serious health concerns are raised about their safety.

The Anabolic Steroid Control Act of 2004 (SB 2195) took effect on January 20, 2005 as an amendment to the Controlled Substances Act. The Act classi es a number of prohormones or steroid precursors, previously manufactured as dietary supplements, as controlled substances, making their distribution illegal without a medical prescription. According to this Act, possession and/or distribution of these substances can be punishable by up to ve years in prison.

Did you know? While some mainstream supplements are made by responsible manufacturers, a growing number of supplement products contain dangerous and undisclosed ingredients, including steroids, stimulants, and other dangerous drugs. One major issue is that unscrupulous companies are marketing supplements spiked with these dangerous substances, taking advantage of many consumers’ desires for maximized sport performance or aesthetic improvements, and advertising them as healthy and safe products when they’re not.

Most Americans are unaware that designer steroids and other dangerous drugs are intentionally being sold as dietary supplements and that current law makes it too easy for these products to get to the market. Best estimates suggest that there are hundreds of supplement products currently available that contain one or more of approximately 20 to 25 designer steroids alone. Initial evidence of supplement contamination was established in a 2004 market survey from an International Olympic Committee accredited lab, during which 15 percent (94) of the 634 supplements analyzed were found to contain hormones or prohormones not listed on the supplement label. Since the study, numerous other reports of contamination, mislabeling, and alteration of supplements have continued to surface from independent research.

Contamination can also occur. In the United States, high-pro le athletes who test positive from contaminated or intentionally spiked supplements containing undisclosed prohibited substances can be made ineligible for competition.

Given the overall possibility of supplement contamination, the risk of taking a mislabeled supplement is a real threat to the careers of American athletes and the health of all consumers. Some products can be unintentionally adulterated with substances such as pesticides or heavy metals, while others may be inadvertently contaminated with sport-prohibited substances due to cross-contamination. While there certainly are supplements that are safe and pure, it is possible for one batch of a product, for example, to become contaminated with a dangerous or sport-prohibited substance when manufacturing equipment isn’t cleaned properly and contains remnants of ingredients from a previous product. This is similar to what can happen in a factory that manufactures nut products, as well as other products like cereals

and breads. If the machines aren’t cleaned correctly or if particles or dust permeate manufacturing areas, the breads or cereals can contain remnants or traces of the nuts, which can be potentially dangerous to those with nut allergies.

The health consequences are numerous. The consumption of these dangerous hidden drugs, such as designer steroids, has been a known cause of liver injury, stroke, kidney failure, and pulmonary embolism.

The inclusion of stimulants in supplement products also has the potential for harmful effects. Some stimulants can cause increased blood pressure, irregular heart rhythm, stroke, or even death.

Protect yourself! This is a REAL concern. Rather than relying on advertisements from companies who are trying to sell you their product, as a consumer, you have the responsibility to educate yourself. In the world of anti-doping, strict liability applies and athletes are responsible for what is in their systems at the time of a drug test. Anabolic steroids and stimulants are prohibited classes of substances in sport. It is up to the athlete or consumer to research reliable sources of information that can point out the many substances that are known to be included in supplements and that may, in fact, damage one’s health or an athletic career.

More Information. For more information on supplement concerns in the United States and to learn how to become an informed consumer, please visit www. Supplement411.org. Supplement 411 attempts to give dietary supplement users the often overlooked and misunderstood facts about the dietary supplement industry; raise awareness to the reasons why risk exists in the marketplace; and provide tips, tools and resources for making the best decisions possible.

www.Supplement411.org

Fluids and Hydration

Hydration is one of the most important nutritional concerns for an athlete. Approximately 60 percent of body weight is water. As an athlete trains or competes, uid is lost through the skin through sweat and through the lungs while breathing. If this uid is not replaced at regular intervals during practice or competition, it can lead to dehydration. A dehydrated athlete has a decreased volume of blood circulating through the body, and consequently:

F The amount of blood pumped with each heart beat decreases

F Exercising muscles do not receive enough oxygen

F Exhaustion sets in and the athlete’s performance suffers

F By-products of exercise are not flushed out of the body as regularly as they should be

Research has shown that losing as little as 2% of total body weight can negatively affect athletic performance. For example, if a 150-pound athlete loses 3 pounds during a workout or competition, their ability to perform at peak performance due to dehydration is reduced. Proper uid replenishment is the key to preventing dehydration and reducing the risk of heat injury in athletes engaged in training and competition.

Preventing Dehydration

The best way to prevent dehydration is to maintain body uid levels by consuming plenty of uids before, during, and after a workout or competition. Often, athletes do not realize that they are losing body uids or that they are impacting their performance through dehydration. Athletes who are not sure how much uid to drink can monitor hydration using two helpful techniques:

F Weighing themselves before and after practice. For every kilogram (pound) lost during the workout, drink ~1.5 liters (~three cups) of uid in order to rehydrate the body.

F Checking urine color. Urine that is dark gold in color indicates dehydration. Urine similar in color to pale lemonade is a sign of a hydrated athlete.

Many times athletes wait to drink until they are thirsty. Thirst is not an accurate indicator of how much uid an athlete has lost. Athletes who wait to replenish body uids until feeling thirsty are already dehydrated. As a matter of fact, most individuals do not become thirsty until more than 2 percent of body weight is lost. Waiting until you are thirsty can affect your performance. When athletes only drink enough to quench their thirst, they may still be dehydrated.

For best results, keep a bottle of uid available when working out and drink as often as desired, ideally every 15-20 minutes. Table 12 lists guidelines for uid replacement from the National Athletic Trainers Association, the Academy of Nutrition and Dietetics, and the American College of Sports Medicine.

Table 12: GUIDELINES FOR PROPER HYDRATION F MONITOR FLUID LOSSES: Weigh-in before and after training,

F F

especially during hot weather and conditioning phases of the season

FOR EACH KILOGRAM (POUND) lost during exercise, drink ~1.5 liters (~three cups) of fluid

DO NOT RESTRICT fluids before, during, or after the event DO NOT RELY ON thirst as an indicator

Overhydrated

Hydrated

URINE COLOR CHART

Dehydrated

Extremely Dehydrated

(consult a doctor)

What about uid replacement drinks?

Sports drinks containing between 6-8% carbohydrates can provide energy to the working muscle that water cannot, which increases exercise capacity and improves performance. It appears that athletes who consume a sports drink can maintain blood glucose levels at a time when muscle glycogen stores are diminished. This allows carbohydrate utilization and energy production to continue at high rates. Research has also shown that mouth rinses with carbohydrates can improve performance at rates similar to ingestion. Beverages containing more than one kind of sugar (i.e. glucose and fructose) can increase carbohydrate absorption rates because each sugar is absorbed via different channels.

How important are the electrolytes provided by uid replacement drinks?

The ingestion of sodium during exercise may help with maintenance or restoration of plasma volume during exercise and recovery. The consumption of sports drinks containing sodium helps retain water in the body and aids in hydration by increasing the absorption of uid from the intestines into the muscles. Recent research has suggested that a 6-8 percent carbohydrate sport drink with at least 110 mg of sodium per 8 ounce serving empties from the stomach just as fast as plain water. Endurance activities lasting longer than 3 hours may require as much as 175 mg of sodium per 8 ounce serving.

There has been concern by parents, coaches, and athletes that sports drinks may contain too much sodium. However, many uid replacement drinks are low in sodium. An 8 ounce serving of a uid replacement drink can have a sodium content similar to that of a cup of reduced fat milk. Most Americans consume too much sodium through processed and convenience foods, not through uid replacement drinks.

What is an ideal uid replacement drink?

The ideal uid replacement beverage is one that tastes good, does not cause GI discomfort or distress when consumed in large volumes, promotes rapid uid absorption and maintenance of body uid, and provides energy to working muscles during intense training and competition.

Guidelines for Fluid Replacement

The following guidelines for maintaining body uid balance, improving performance in the heat, and preventing heat-related illness appear to be prudent based on current scienti c knowledge.

F F

F F F

For intense training and long workouts, a fluid replacement drink containing carbohydrates may provide an important source of energy. A 6-8 percent carbohydrate beverage is typically most effective in maintaining fluid balance while supplying the muscles with fuel.

The fluid consumed during activity should contain a small amount of sodium and electrolytes. The sodium may be beneficial for quicker absorption and replacement of sweat loss.

The beverage should be palatable and taste good.

The athlete should drink 7-12 ounces of cold fluid about 15-30 minutes before workouts. If the workout is prolonged, add carbohydrates to the beverage at a 6-8 percent concentration.

Drink 4-8 ounces of cold fluid during exercise at 15-20 minute intervals.

Start drinking early in the workout because thirst does not develop until 2 percent of body weight has been lost, by which time performance may have begun to decline.

Avoid carbonated drinks, which can cause GI distress and may decrease the volume of fluid consumed.

Avoid beverages containing caffeine, alcohol, and those promoted as energy drinks.

If you have never had a sports drink, don’t drink one for the first time on competition day. Practice consuming fluids while you train. Use a trial and error approach until you discover the fluids that work well for you and encourage hydration.

AVERAGE SWEAT RATES FROM NUMEROUS RESEARCH STUDIES RANGE FROM 0.3- 2.4 L/HR. AVERAGE SWEAT CONCENTRATIONS OF SODIUM RANGE FROM 0.5-1.8 G/L. WITH THIS LEVEL OF VARIATION, IT IS IMPORTANT FOR AN ATHLETE TO MONITOR THEIR OWN FLUID AND ELECTROLYTE LOSSES AND WORK WITH THEIR COACHES OR SPORTS REGISTERED DIETICIANS TO DETERMINE THEIR SODIUM AND FLUID NEEDS.

— FYI (focus on your intake) —

Bottom Line

Nutrition plays a critical role in athletic performance, and athletes, coaches, and parents need to realize that making wise food choices can increase the chances of optimal athletic performance. It is easy for athletes to fall prey to nutrition misinformation and fad diets in the search for a quick x to improve performance.

It is imperative that athletes stay current on accurate nutrition issues as they are ever-changing. By making informed food choices, athletes will have an advantage over those who choose to ignore the role that food plays in human performance.

Resources:

www.acsm.org American College of Sports Medicine

www.eatright.org Academy of Nutrition and Dietetics

www.Supplement411.org USADA’s Supplement 411

www.fda.gov/food U.S. Food and Drug Administration

www.fda.gov/safety/recalls FDA Recalls, Market Withdrawals, & Safety Alerts

www.usda.gov/cnpp Center for Nutrition Policy and Promotion

www.health.gov/dietaryguidelines/2015 Dietary Guidelines for Americans, 2015

www.nutrition.gov National Agricultural Library, U.S. Department of Agriculture

www.health.gov/nhic National Health Information Center - U.S. Department of Health and Human Services

www.sportsrd.org Collegiate and Professional Sports Dietitians Association www.scandpg.org Sports, Cardiovascular, and Wellness Nutrition, a dietetic

practice group of the Academy of Nutrition and Dietetics

Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group. Sports Nutrition: A Handbook for Professionals. 6th ed., Chicago: Academy of Nutrition and Dietetics. 6th Edition. 2017.

Acknowledgement:

A very special thanks to Mackenzie White, M.S., R.D., CSSD, LD, CSCS; Jacqueline R. Berning, Ph.D., R.D., CSSD; and Alicia Kendig, M.S., R.D., CSSD for contributing the content for this publication.

Note: The content of this publication is provided for informational purposes only and is subject to change. This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Individuals should always seek advice from a quali ed health professional.

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