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While staying at home during the COVID-19 pandemic is a crucial part of stopping the spread of the virus, it may disrupt many of your usual routines and make it harder to maintain healthy habits. But even when you're spending most of your time at home, there are still lots of ways you can weave wellness into your daily activities.

You mention that you're more tired than usual. That's not surprising during these days of uncertainty and stress. One key way to boost your energy is to get a good night's sleep. This period of time, when social distancing is forcing many people to work from home, actually can be a good opportunity to make healthy sleep a priority.

Go to bed around the same time every night close to the time you typically would when you're not working from home. Then allow yourself a full seven to nine hours of sleep, which is the amount most healthy adults need. Without the pressure of arriving at work at a specific time, and no commute to navigate, you may find that a later wake-up time and a slower start to the day ease some of your stress and fatigue.

If falling asleep at night is a challenge because it's hard to shut off stressful or worrisome thoughts, try daily meditation. It doesn't have to be a formal practice. Meditation can be simply five to 10 minutes of intentional focus, during which you calm your mind and minimize random thoughts. There are many forms of meditation, but most share a quiet setting, a comfortable position, focused attention and an open attitude. Research has shown that, over time, daily meditation can improve sleep, reduce stress and anxiety, and lessen fatigue. You may try searching online for "free meditation app" to see if there is a program that will work well for you.

Exercise is a crucial part of staying healthy, especially during stressful times. When you don't feel motivated, keep in mind that you don't need to do a full-body workout every day to reap the benefits of exercise. Get outside and take a walk or go for a bike ride all while continuing to follow social distancing guidelines. Not only will you be physically active, but you'll also get a change of scenery from your home office, which can boost your mood.

Now also is a good time to mix up your exercise routine. If you have exercise equipment you haven't put to use for a while, dust it off and hop on. Many online and app-based exercise programs are offering free trials now, making it an opportune time to try something new.

Maintaining a healthy diet is always an important part of wellness, but even more so during the COVID-19 pandemic. With more time on your hands and fewer options to dine out, this could be a good chance to try some dietary changes that can make a difference in your overall health. Those changes don't have to be big, and they don't need to involve elaborate meal plans. For example, you might try eating more whole foods, incorporating a meatless meal into your routine once or twice a week, reducing your intake of processed foods, and eating more fruits and vegetables.

As you think about ways to stay healthy, keep in mind that the COVID-19 pandemic is changing quickly. Stay informed and get your information from reliable sources, such as the Centers for Disease Control and Prevention and Mayo Clinic. Elizabeth Cozine, M.D., Family Medicine, Mayo Clinic

Mayo Clinic Q&A is an educational resource and doesnt replace regular medical care. Email a question to MayoClinicQ&A@mayo.edu. For more information, visit http://www.mayoclinic.org.

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Staying healthy while working from home - PostBulletin.com

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It was a happy Friday at allDimensions Fitness. Workout warriors returned to their happy place as owner Toni Hladky was finally able to re-open the gym she recently bought.

Its been steady since we opened the doors, she said about an order from Gov. Mark Gordon that relaxed some COVID19 restrictions on personal services like gyms and barber shops beginning Friday. Its been stressful being closed, so its definitely a relief to have the doors open again. Its so nice to have people in here. It was really quiet when it was empty.

The steady traffic is what allDimensions is used to when running regularly. As a 24-hour gym, Hladky said the staff actually forgot where the light switches were when they had to close down.

One of the big changes in reopening the gym is that each person gets a clean rag and spray bottle with hospital-grade disinfectant when they walk in. Each machine is sprayed down before and after use.

Showers and locker rooms also remain closed and a few machines have been taped off to maintain social distancing.

Josh Noecker didnt waste a day getting to the gym when he heard it was re-opening. He didnt expect the spray bottles, but said he was happy and comfortable with the new sanitation precautions in the gym.

I think theres a way to do a lot of stuff like this without having to shut down, Noecker said. These are typically people that care about that even at normal times keeping space and washing down the equipment.

There were about a half dozen people at allDimensions when Noecker was there Friday afternoon and he said everyone was keeping a comfortable distance from each other.

Hladky also kept an eye on how the new restrictions were being upheld and was happy with how each person handled their responsibilities.

Weve been monitoring and people have been doing really good, she said. I think with all the stuff thats been going on, people are being really cognoscente to make sure theyre taking the necessary precautions.

Besides feeling safe while being at the gym, the relief of getting back to a daily routine of exercising was a relief for many.

Lucy and Cole Barbucci wanted to get back to their regular workout routines as soon as they could and visited allDimensions on Friday. Before the pandemic shut gyms down, they routinely went five days a week.

Since then, their workouts have consisted of bike rides, runs and home workout videos. Cole Barbucci said there also was plenty of boredom eating and he was excited to get back in the gym after sitting on his butt for so long.

Noecker also has a regular routine, but was forced to find alternatives while the gym was closed. He set up a couple home gym machines in his garage, but that got old fast.

It was awesome (to get back). Ive been trying to do it at home and its not the same, Noecker said.

To get people back in the door, allDimensions is offering reopening specials, three months for $90 and half-off initiation.

One of the larger private gyms in town, Club Energize opened its doors for business early Friday for the first time in over a month.

Staff wore cloth face masks and balloons were tied to the cleaning stations to remind gym goers to wipe down equipment with sanitizing spray after each use. They also moved some equipment into different rooms to help enforce social distancing.

Its been a little bit slower than I thought, getting back, but I think its just going to take people awhile to get back into the swing of things, owner Darrell Okray said Friday, which is usually the slowest day of the week during normal circumstances. Members have been great, very understanding, very conscientious about following all the rules.

Club Energize is following the guidelines of allowing one person per 120 square feet or nine people per room. Gyms also cant have personal training or group workout programs and locker rooms, hot tubs and steam rooms are closed. The 24-hour area will be open.

Club member Leroy Nelson was getting in his first lift in over a month Friday.

He said he felt weak after sitting on the couch for weeks and decided to take it easy on his first day back, just working on his chest.

I need the atmosphere of a gym to enjoy it, I guess. Thats how Ive always been about it, he said. I went to the gym to help save my life in a rough time. So, for a lot of people its a big release.

Nelson said he thought gyms should never have been closed in the first place.

Jared Jones, who also was working out at Club Energize on Friday, shared that opinion about the shutdown.

Its wrong and its sad. Thats what I think of it, Jones said. The fact that they made this place close (and) I cant come in and workout, its one of the things thats good for people. Its an important part of my life.

American Iron Fitness opened Friday as well and put up a list of eight rules for lifters to follow so it can remain open. There is a limit of 15 people in the gym at a time, and during peak times workouts are limited to one hour per person if more than 15 people are trying to exercise.

The gym, which is open 24 hours a day, also is making sure people sign in and wipe down equipment after use.

American Iron Fitness owner Bill Collins said he is making sure everyone in the gym is being clean so the COVID-19 restrictions can keep easing.

We all need to be careful for a while, Collins said. This is more of a crucial time than ever because if we fail then were back to square one.

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For the first time in weeks, Gillette gets its workout on - Gillette News Record

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Melbourne Victory is proud to announce its "Kick it with Victory"online remote learning resources, developed in collaboration with the Department of Education and Training (DET) and School Sport Victoria (SSV), start today.

Victory members have access to theFREEfour-week online exercise program, which aims to help develop morehealthy, happy and resilient kids.

Click here to view theKick it with Victoryonline program, proudly presented by Metricon.

TheKick it with Victoryprogram consists of 15-20 minute classes delivered three times per week.

Victory players, coaches and academy staff will run through a range of exercises designed for kids with beginner, intermediate and advanced skill levels.

Participants can win prizes and explore ways to continue to participate in community team sport with their local club.

The online portal also offers community volunteers the opportunity to skill up through our live streaming sessions for coaches.

The club is looking forward to getting back out in the community to deliver its school programs as soon as possible but in the meantime hopes theKick it with Victoryportal proves to be a useful tool for parents and kids of all ages!

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Kick It With Victory online remote learning resources launched - Melbourne Victory

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And lets get matters straight: Vecsey is not one to glorify 1990s basketball because of Jordan. And he accurately points out there were NBA megastars long before Jordan was drafted in 1984, long before Magic Johnson and Bird came into the league in 1979.

Whats more, its a sore point to many NBA legends when they hear the theory that Magic and Bird saved the league. The NBA still had Julius Erving, Kareem Abdul-Jabbar, Jerry West, George Gervin, Bill Russell, Bill Walton, and Moses Malone playing in the decades before their arrival.

To me, I thought the 70s were damn good and the 80s were great and the 90s were great, Vecsey told the Globe. But the 90s werent greater because Michael got six [titles]. I think when you had Magic and Bird and Julius and Kareem and those three teams and Houston. Cmon, the 80s were better than the 90s and the Pistons were in the 80s. too.

The 80s, to me, were it. Jordan and the Bulls, I would have loved to see him have stayed for those two years [he retired]. I would have loved to see a healthy Jordan go up against the Knicks in 94. It robbed his legacy that he didnt go 8 for 8 [in titles]. And then lets talk about him and Bill Russell.

Vecsey said a primary reason the NBA took off in the late 1980s was commissioner David Stern helped to improve the image of the league, and that meant a better television package. CBS was broadcasting NBA Finals games on tape delay in the early 1980s. Whats more, I remember Johnsons debut game against the then-San Diego Clippers in 1979 was telecast after the local news at 11:30 and KNXT sportscaster Jim Hill would tell viewers to look away from the screen if they didnt want to see the final score.

The NBA has advanced light years. The first step was NBC taking over coverage in 1991 and enhancing the package when the league was soaring because of Jordan.

NBC kind of lucked into it, they wanted to do it a different way, Vecsey said. I always felt the league was great. The crowds were getting bigger. I was enjoying the hell of out of everything in the NBA. Again, the 70s was great, the ABA, the NBA, the merger. The talent that came into the NBA at that time, to me, that was the turnaround of the NBA. OK, so it wasnt reflected in ratings.

Vecsey remembers speaking at the ABAs 50th anniversary dinner in Indianapolis in 2018 and mentioning to those legends that the league didnt start when Magic and Bird arrived. And he received a rousing ovation.

OK, so Magic and Bird came and they had the perfect thing, black and white and two superstars and they had all that going for them, Vecsey said. And the ratings started to kick in because the NBA started to promote it more. The marketing kicked in. There was something to sell and they sold it.

The perception that the pre-Magic/Bird NBA was a bunch of drug addicts and the league was mired in trouble is not exactly accurate. The NBAs leadership feared marketing what was considered an all-black league to a mostly white audience. Very few of the leagues personalities, such as Erving, were presented to the American audience.

There was a perception that the league couldnt be sold because it was a Black league; they had to overcome that, Vecsey said. The salary cap came into effect. The union agreeing with the league regarding [drug-testing] players. Those were critical factors of improving the leagues image. And free agency was different then. You couldnt just jump around in those days. There was compensation.

The most egregious case of compensation occurred in 1976 when the New Orleans Jazz had to give the Lakers two first-round picks and a second-rounder for the right to sign future Hall of Famer Gail Goodrich. The second of those first-round picks, the Jazzs 1979 selection, ended up being Johnson. The Jazz moved to Utah [in 1979]. And we know what happened with Magic.

Thank God they got rid of that, Vecsey said. That was a catastrophe for the players and the league.

Vecsey did not want to comment specifically about The Last Dance documentary detailing the final year of the Jordan Bulls because hes working on his own book on the topic. But he did, because hes an authority on the topic who should have been approached about being part of the project, and he didnt hide his disdain.

ESPN never called me about The Last Dance, Vecsey said. Its absolutely amazing to me that they could be that stupid. I had so many inside stories that were printed that they are not even going to address it. Its amazing. They interviewed Sam Smith, they couldnt avoid that. I was involved in all of that stuff [during the 1990s].

FIT IT IN

Coach draws up plan for fans

Phil Coles is the executive director of performance for the Celtics and he has spent the past several weeks offering workout regimens and advice to players. Coles also has some advice for us regular people who dont have access to gyms or state-of-the-art home workout equipment and are attempting to stay in shape during the pandemic.

Coles said people should be able to create workouts at home and develop plans to maintain condition.

Theres a lot of things we can still do, he said. If youve got equipment, its easier, and if you can get outside, its easier. The most important thing is to prioritize that you have to keep doing some sort of physical activity and schedule that into your day.

"In these crazy times for everyone, and everyones schedule is so different, theres a potential for people to lose their routine and the exercise that just happens as a part of life.

Theres lots of body-weight strength exercises you can do, lots of online aerobic things you can do with a small space and no equipment. I think its about finding what is the level of intensity that you need and what is your preferred approach.

Coles said there are plenty of companies providing online exercise classes that could help compensate for a lack of gyms or home exercise equipment. Several Celtics players have said they do not have home gyms and depend on Coless script to exercise.

You can develop your own version of these body-weight training programs, push-ups and chin-ups, and dips, and a number of things you can do in your space, he said. Its just about making sure youre consistent with it and prioritize and program so you have a routine of getting it done.

Coless biggest suggestion for us regular folks is doing at least 20 minutes worth of high-impact exercise three times a week.

Work really hard for 20, 30, or 40 seconds and then take a rest, he said. But if you work in that type philosophy where you work yourself hard and then relax, 20 minutes is enough and 20 minutes three times a week is enough.

If, on top of that, you can add in some body-weight and strength work, then, from a body-toning perspective, it will be beneficial, as well.

Coles said what most people arent realizing is how much exercise they are missing out on by not doing common, everyday things, such as walking around work or running errands.

All those things you do without realizing that youre exercising, he said. So its more important to schedule something and prioritize it and figure out the most inventive way you can do it.

A sidebar to this story is Coles is dealing with a group of players who have never known life before gyms and health clubs. Before health clubs became en vogue, people would run around neighborhoods and lift weights in their back yards with those plastic weights with cement inside.

Were getting even more inventive, Coles said. Ive seen professional athletes in different sports who are filling up different sized luggage bags with clothes and using them as weights, lying back and doing bench presses. Using small hand bags for arm weights. You can be inventive in the house with no equipment and you can find the things you need to get done.

Working with current players who are eager to return to basketball and get exercise hasnt been a challenge, Coles said.

Were lucky that most of our guys have some home equipment they can utilize, he said. Some of that we delivered to them. The players themselves are coming from the base where their life is exercise. These guys are desperate to do stuff. Its been different and somewhat challenging. Weve got players who are motivated enough to make it effective as we can.

ETC.

Social media finds new stories to tell

With social media becoming so popular and essential, especially during this quarantine, younger athletes are taking more control over relaying their messages and detailing their journeys. Top draft prospect Jalen Green announced on Instagram that he was joining the NBAs G-League program, while other prospects have joined social media companies to tell their stories.

An emerging company in this genre is called Unguarded, which is producing detailed features on the lives of high school and college players. For example, the site just published an eight-minute documentary on Caleb Love, a St. Louis native who has just signed to play at North Carolina.

The local connection here is Love played for Justin Tatum at Christian Brothers College High School. Tatum is the father of Celtics forward Jayson Tatum, who played at Chaminade College Prep in St. Louis and signed with Duke. Love used Unguarded to talk about his love for the game and his decision to sign with North Carolina.

This is a new wrinkle to college announcements, perhaps replacing the old-fashioned news conference at the high school with mom and dad at the players side and college caps on the table.

The concept really came from me playing sports in the past and wanting to document stories, said co-founder Sal Hasan. I played Division 3 basketball [at City College of New York] and I wasnt always the best. But I went through a lot of injuries and had a lot of ups and downs and I thought if you could document that, imagine documenting a top-tier athlete who is a five-star recruit.

As young athletes want to gain more control of their message and narrative, there has become an increasing need for more social media vehicles. Former Yankee Derek Jeter developed The Players Tribune for athletes who wanted to pen their own testimonials, while LeBron James developed Uninterrupted for athletes to use video to relay messages.

Everyone has a story, Hasan said. And, in this day and age, the athlete can build their own brand at an early age. A lot of that stems into me wanting to document it because you could essentially tell your story on social media and from there build your own brand. A lot of players can look back and watch their stories and people have been really receptive to it. Its been growing.

Hasan documented the journeys of current NBA players such as Portlands Moses Brown, Minnesotas Naz Reid, and Jahvon Quinerly. The former McDonalds All-American was the first to use Unguarded to detail his story as the New Jersey player of the year signed with Villanova. (He eventually transferred to Alabama.)

More players want to use social media to tell their stories, where they can control the narrative, which offers Unguarded several options on how to move forward.

We want to keep documenting stories, but we have a decision to make on whether were going to focus on a few players, or are we going to start doing episodes? Hasan said. Its a challenge because you go from being on the court to being off of it and learn all these different avenues. Weve had to learn how to build different distribution, learn how to create the content.

What is fascinating about this topic is more athletes are thinking about building their brand and marketability at earlier ages. For example, LaMelo Ball hasnt even been drafted but he has been in the social spotlight, partly because of his father and brother, for three years. Younger athletes can use these mediums to create other financial opportunities off the floor.

The basketball community is small, so sometimes we reach out to the players and tell them were interested in documenting them, Hasan said. Since weve been doing this, everyone kind of knows who we are in that circle. And we mostly want them to say what the game means to them, why they play and who they are. We want to represent who they are and how they got here and what they need to do to keep pushing.

The popularity of Unguarded is a testament to the changing athlete. Gone are the days where the college recruit would call his local hometown reporter and reveal his college choice and even news conferences are becoming stale.

We work with these athletes through time, Hasan said. If theres something they want to document, we document it. It depends on each athlete, but our main focus is getting more stories out. Were concentrating on building networks. We want to build our following and give exposure to this kids and their stories.

Layups

UCLA recruit Daishen Nix became the third top prospect to bypass college in favor of the NBAs G-League training program that will tutor prospects over the next year in preparation for the 2021 draft. Nix joins Green, the No. 1 prospect in the class of 2020, and Isaiah Todd, who had committed to Michigan. What is enticing these prospects is the possibility of earning $500,000 during the season and also earning money off their likeness. Green has already agreed to a deal with the Upper Deck trading card company, something that would not have occurred had he chosen college. The NCAA has responded by considering allowing athletes to earn money off their likeness if the deal is not arranged by the university. Nix, Green, and Todd could help determine the fate of this G-League training program. The NCAA committee that reviewed the operations of Division 1 basketball suggested that athletes who do not have interest in attending college not attend college, but these three athletes jumped into the G-League program because of the financial opportunities, as well as receiving NBA training. The training program will be facilitated by former NBA point guard Rod Strickland . . . The Knicks are seeking stability by agreeing to a one-year extension with general manager Scott Perry, the former Pistons and Kings executive who kept his job despite the front office shakeup in New York. Perry is a well-respected front office man who waited years for his opportunity to become a GM. Its uncertain how much say he has had in the Knicks personnel moves as he worked under former president Steve Mills. Mills was reassigned when former agent Leon Rose took over as president. The most regrettable move of the Perry-Mills era was trading budding star Kristaps Porzingis and Tim Hardaway Jr. to the Mavericks for Dennis Smith Jr. The move cleared salary-cap space to sign two maximum free agents, but the club was unable to sign Kyrie Irving or Kevin Durant. Meanwhile, Smith has struggled after a strong rookie year with the Mavericks. The Knicks could have another top-five pick in this years draft. "

Gary Washburn can be reached at gary.washburn@globe.com. Follow him on Twitter @GwashburnGlobe.

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Peter Vecsey saw the steps that led to The Last Dance - The Boston Globe

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The listing of the beneficiaries of the Social Amelioration Program has been disorganized that even the agency tasked to do the listing, the Department of Social Welfare and Development (DSWD), acknowledged the problem.

Because of the problem, last week, the DSWD even came out with a mechanism for those who felt aggrieved to file their complaint. By the way, the agency has placed on a website the list of the beneficiaries of the program.

In the press statement, the regional office of the agency admitted that it has received complaints from those who claimed they were not included in the list of supposed recipients.

With the increasing issues and concerns of families who believe that they are eligible but have been excluded from the list of beneficiaries of the program, the agency said it encouraged those who have grievances as well as those who detected anomalies to formalize their complaints.

Among the complaints so far was that those who received the assistance included the affluent, village officials and even the dead.

Of course, the dead usually become part of political exercises, like they were made to vote on elections, but the pandemic could never be considered a political exercise, so the obvious reason their names appeared on the list of beneficiaries was that some have milked the bones of the ghosts.

But beyond the complaints, the agency and other functionaries tasked to implement government programs need to check the mechanisms and find ways to correct them.

After all, it is within their responsibility to ensure that any program is implemented to fulfill the goal of helping those who need the help especially in dire situations like this. Not doing so is an injustice.

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Editorial | Chaos and the dead - Mindanao Times

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Supplements are great, but what food can I eat to make sure I consume all the nutrients I need?

But how do you get enough protein? Anyone who has eaten a plant-based diet for more than a few days has been prodded with this question, and for veteran plant-based eaters, the query becomes a bit of a tired joke. After 24 years of eating only plants, I typically respond the same way you do by eating it.

In truth, its not quite that simple. Regardless of your dietary choices and allergy restrictions, knowing how much protein, fat, and carbohydrates to ingest can be as complicated as any other element of physical health.

We wanted to find out more, so we buzzed micronutrient nutrition coach Keri Hatley from Shred Science Nutrition about how vegetarian and vegan mountain bikers can maximize their meals for performance and overall health.

While Chatting with Hartley, I realized that I and many of my meat and vegetable eating friends have been targeting roughly half of the daily protein intake that we actually need. Find out what else she had to share on the topic of plant-based nutrition below.

The genericrecommendationfor daily protein consumption is 1 gram per kilogram of body weight. How accurate do you feel that is for most amateur athletes?

Thats VERY low. Id double that 2g per kilogram of body weight.

What percentage of the athletes that you work with eat a plant-based diet?

Hmmm, probably 40%. We coach primarily cyclists, so we get a lot of vegan and vegetarian athletes.

When vegan or vegetarian clients come to you are they concerned aboutgetting enough protein, or more generallylooking for nutrition coaching?

Most peoples primary concern is weight loss and protein is RARELY mentioned as a concern. I think most vegan/vegetarianathletes are under the impression they get plenty of protein and shouldnt worry about it.

What are some general misconceptions about plant-based diets?

Most of my vegan and vegetarian athletes think they are eating a balanced diet, but dont get deep enough into it to understand how much carb, protein, and fat they are consuming. In reality, plant-based diets are very high carbohydrate diets. It takes a lot of intention and focus to strategically eat enoughplant foods that are also high in protein in order to get adequate protein from a plant-based diet. It can definitely be done, but it takes a lot of thought and planning.

What are some of the best whole food sources for plant-based proteins?

That depends on where you draw the line at whole foods and whether you consider tempeh, tofu, and seitanwhole foods as they are all slightly processed. Tempeh is a fermentedsoybean product and tofu is processed soybean curd. Tempeh and tofu are easy to prepare and high in protein while relatively low in carbs. Lets look at the macros: four ounces of tofu has 12 grams of protein with only four grams of carbohydrates, while four ounces of tempeh has 15.4g protein with only 7.8g of carbohydrates. The bonus is that you can turn them into almost anything (tofu scramble, anyone?) and they take on any flavors they are paired with. Seitan is the most processed of the three (it is a processed wheat protein) but it has a huge amount of protein. Four ounces has a whopping 31.5 grams of protein with only 7.5g grams of carbohydrate.

If youre looking for single-ingredient whole foods, legumes and grains are great sources, but they are higher in carbohydrates. This is the catch-22of plant-based eating: there are LOTS of highish protein, single-ingredient, whole food sources but most are also very high in carbohydrates. Thus, to get adequate protein, you are also eating a lot of carbs.

A high carb diet wont negatively affect weight or body composition if you are getting enough activity; thus, for very active athletes, a whole food plant-based diet is doable! These very active athletes will still need to be a bit strategic in which plant foods they choose basically, try to eat foods that give you carbs AND protein. So, instead of reaching for four ounces of sweet potato (22.7 grams of carbs with only 1.8 grams of protein), having four ounces of chickpeas (17g carb with 5g protein) will get you a lot more protein. That said, as you can see, its still not a lot of protein.

For less active individuals, you wont get adequate protein from single-ingredient whole foods without getting way too many carbs. Remember that carbs are human gasoline. If you arent very active, you just dont need a lot of gasoline. This means that less active plant-based eaters need to really watch their carbs to keep them low. Less active people must lean heavily on processed soy products and/or plant-based protein powders to ensure that they get adequate protein.Note: vegetarians have many more options [than vegans] because dairy and eggs are fantastic protein sources.

Summary:

Do you have any plant-based protein supplements or powders to recommend?

ShredScience Coach Marc Langlois, who himself is a vegan athlete, loves anything made by Vega. His favorites are:

I like Garden of Life protein powders. Just read the labels to get one that is relatively low in carbs and fat while remaining very high in protein. They are made with high-quality ingredients and even contain prebiotics and probiotics. For a budget plant protein powder, try the Orgain brand.

Do athletes need to consume different amounts of protein after cardio vs. strength workouts?

My athletes that are primarily cyclists but also strength train, and eat the same quantity of protein every day, regardless of the daily workout. However, my strength athletes (powerlifters, crossfitters, etc.) eat much more protein than my cyclists do. Thus, the daily amount doesnt vary by the workout, but your overall daily protein target will be different depending on if you are an endurance athlete or a strength athlete.

Are there specific things that plant-based athletes can do before big events to better prepare themselves?

Yes!Long-term: Most plant-based athletes eat very high carb and very low protein. Plant-based athletes should immediately work to lower their carbohydrate intake while simultaneously increasing their protein intake. This will make their body more resilient to training, stress, and injury, help them maximize fitness and strength gains, and optimize their recovery all things that will make them better-performing competitors at their next big event. These changes take time, so start now.

Short-term: eat a normal-sized meal consisting of a good mix of protein and carbohydrate 2-3 hours before competition. Too many people line up with only carbs in their belly.

What are some of the whole foods that help our bodies utilize proteins,and what order is it best to eat them in?

The most absorbable protein sources are whole food animal sources that have complete amino acid profiles. Eating a wide variety of plant-based sources (legumes, nuts, seeds, veggies, etc.) will result in combinations of plant foods that, together, will have complete amino acid profiles. People get kind of in the weeds with this stuff but I typically dont go down this rabbit hole with clients because it distracts from the larger, more important goal of just selecting plant foods with higher protein and lower carbs. As long as athletes are eating a wide variety of plant foods, they should be fine.

Conversely, what are some foods that prohibit protein absorption and utilization?

Oh, lots of plant foods are high in anti-nutrients that limit absorption of protein. But, Im not really an expert here.

Can an athlete eat too much protein? If so, what happens?

Yes, you can have too much of a good thing! Lots of healthy things, when taken in excess, result in disfunction (look at overtraining). It can definitely cause an upset stomach. Unless you are really overeating tofu or slamming several plant protein shakes a day, its unlikely a plant-based athlete will overdo it. Track your macros and stick to two grams of protein per kilogram of body weight and you should be good!

Lets take me as an example. I weigh 69 kilos (150lbs), am 38 years old, eat a diet (vegetarian outside the house), Im training for amateur enduro races and general fitness. Outside of quarantine, I ride 6-7 days a week and do strength workouts 5 days a week. As a rough estimate, how much proteinshould I consume on a daily basis?

138g per day. Oh, and go hard on the dairy and eggs when you are out.

We would like to thank Keri for sharing this valuable information with us. For more info, visit Shredsciencenutrition.com, and check out our recent podcast interview with Keri where we discuss nutrition more broadly.

Do you have any nutrition questions that you would like us to research? Please share them below.

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We Talk Plant-Based Diets for Mountain Bikers With Keri Hatley of Shred Science Nutrition [Interview] - Singletracks.com

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Nikki Bella and Brie Bella work their butts off in the gym, in business, and in life.

After nearly 12 years in the ring, the now-retired wrestlers, WWE Hall of Famers, and next-door neighbors are keeping busy with plenty of new projects. And I mean, plenty.

In addition to starring in Quibi's Fight Like a Girl series and producing and starring in their reality show Total Bellas, the badass twins also just wrote a memoir, Incomparable (available May 5th). Oh, and did I mention they're both pregnant? Yep, their due dates are less than two weeks apart.

As the Bellas expand their army and take on all of these adventures, they're relying on one thing to keep them healthy and crushing it: the right food.

Though Nikki and Brie have dabbled in vegetarianism and intermittent fasting, they've dropped any strict eating habits since getting pregnant. "I've let everything go," Nikki says. "Everything is about listening to your body when you're pregnant, and your body really tells you what you lack."

Here's what the Bella twins eat in a typical day to fuel their busy schedules and nourish their growing babies.

Brie: As a mom to toddler Birdie, Brie is an early riser. "I wake up at 5:30 so I can get a meditation session in," she explains. Then, around 6:30 or 7 a.m., she enjoys scrambled eggs with a side of avocado for breakfast. Sometimes she wraps it into a Siete Almond Flour Tortilla to make a burrito and pairs it with a side of fruit.

Nikki: When Nikki wakes up, she usually has a cup of black coffee, sometimes with a bit of cinnamon. "I like to have my coffee," she says. "My fianc Artem and I have a tradition of having coffee in our living room. We like to talk and meditate." Then, she gets right to work and enjoys a breakfast of two scrambled eggs (well done!) with a piece of multigrain toast. "The baby gets a lot of nutrients from that," she explains.

Brie: Breakfast keeps Brie (and her daughter) full for a few hours, but she's usually ready for a snack before lunch. "We always will have a snack around 10:30 or 11 a.m. I always try to think of something healthy, so maybe it's a Siggi's yogurt." (She likes that it's not too high in sugar.) Another favorite: carrots and hummus.

Nikki: Nikki also loves a morning snack: "I always have some type of fruit," she says. "I've been obsessing over apples." She also loves grapes and fresh cucumbers.

Brie: Brie's lunch is usually simple (and guided largely by her daughter's toddler taste buds). Often, she combines chopped carrots and cucumbers with tofu and barbecue sauce or makes a tuna sandwich with homemade sourdough bread. "I put pickles and spicy mustard on it," she says. "It hits the spot and tastes absolutely amazing."

Lunch, Brie says, is usually her most carb-heavy meal. "I'm always thinking, ooh, I can have my bread here," she says. (It doesn't hurt that her husband, Bryan, makes fabulous homemade bread.

Brie also enjoys the occasional veggie-filled pasta dish at lunchtime. Her philosophy: "If you're craving something, indulge it. You're making a baby."

Nikki: Nikki is also a fan of sandwiches at mid-day. She usually piles 'em high with pickles and sliced-up chicken breast or Beyond Meat, since she's avoiding deli meat while pregnant.

Nikki also makes sure she gets plenty of veggies at lunch. "I've been addicted to broccoli," she says.

Brie: Since reading Headspace founder Andy Puddicombe's Mindful Eating, Brie tries to be very mindful and intentional about how and why she eats.

In the afternoon, after her daughter Birdie's nap, that usually involves sitting down for a snack. "I'll go with what I'm feeling," she says. "I've been really into making this cucumber salad with a little white vinegar and sesame seeds on top. It's a nice little pick-me-up when I'm a little tired."

Nikki: Nikki also tries to stay true to her hunger cues at this point in the day. "Sometimes I'll have a snack before dinner, but sometimes I don't," she says. "It depends on how I feel."

If she is feeling hungry, Nikki goes for a wide variety of fave snacks. "I was loving celery with peanut butter," she says. Lately, though, she's all about carrots and fresh guac or graham crackers with fresh cheese. "I'm lactose intolerant, but I crave it so much this pregnancy," Nikki says.

Brie: When dinner time rolls around, Brie likes to experiment in the kitchen. "It's been really fun to research recipes and come up with stuff," she says. Her latest creation was inspired by Gwyneth Paltrow's Goop and involves chickpeas with cauliflower, jalapeos, spicy mustard, some olive oil, and white wine vinegar. "It is so delicious and so filling," she says. "My daughter would eat it every day."

No matter what, though, dinner starts with a vegetable. "I always want vegetables to be the biggest thing that we eat in our meals," she says. "I always think 'what vegetable do I want for dinner,' and then I think about a protein."

Courtesy of WWE Corporation

Brie picks most of her veggies from the giant garden she and Nikki share, in which they grow cauliflower, broccoli, asparagus, eggplant, and leafy greens. "Sauted spinach with grilled garlic and a little sea salt is the perfect add-on for a dinner," she says. "We're lucky we have a big garden, so we have a lot of spinach, kale, and chard."

Nikki: While she's more relaxed about her food choices earlier in the day, Nikki tightens the reins at dinner. "I do a protein and a vegetable for dinner every night," says Nikki, who usually eats around 5:30 or 6 p.m.

Lately, Nikki prefers chicken or steak as her protein. "I haven't been eating much fish," she says. "For some reason, fish has been really grossing me out."

Nikki also typically gets her veggies from the garden, too. She often chops up a bunch of different vegetables with a little rice and an egg and cooks it in a wok with organic olive oil or avocado oil.

Brie: On the weekends, Brie likes to treat herself to a frozen dessert. "I do love gelato, particularly caramel sea salt gelato," she says. "It's something fun to look forward to."

Brie's weekday eating leaves some room for sweets, too, though. "I always keep a dark chocolate bar in my pantry," she says. "If I have cravings throughout the week, I just go and take a little piece."

Also in her cupboard: a supply of black licorice. Not any old vines will do, though. "It has to be RJ's," says Brie. "I won't get any other brand."

Nikki: Like her sister, Nikki also loves her licorice. In fact, she's dubbed her sister and herself "the queens of black licorice."

Nikki is also "obsessed" with So Delicious Coconutmilk Ice Cream Sandwiches.

Another sweet craving that's been a constant throughout her pregnancy: baked goods. I think about baked goods every day," Nikki says. Considering her fianc Artem makes a mean banana bread, it's a craving that's easily taken care of.

Siggi's Strawberry Icelandic Style Yogurt - 5.3oz

RJ's Natural Black Licorice

wholefoodsmarket.com

Siete Almond Flour Grain Free Tortillas (16 Tortillas)

vanilla sandwiches

$100.00

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Heres What Nikki And Brie Bella Have Been Eating During Their Pregnancies - Women's Health

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We all know the dire economic repercussions for college athletics if there is no football season this fall or even if there is a football season without any fans or a limited number of fans.

As Florida State athletics director David Coburn said last week when talking with school leaders about the financial ramifications of having no football season: God help us.

With all due respect, I believe God has better things to do than to help college athletic programs manage their bloated budgets, and thats why Im here to help.

I believe college presidents and ADs should look at the next several months as an opportunity instead of an obstacle. They should use these trying times as a way to do what should have been done long ago. From this point forward, they should quit spending money like drunken Democrats, er, sailors.

Here is my top-10 list of changes college athletics can make to finally start becoming financially responsible:

1. Put a salary cap on coaches, starting with this stipulation: College head coaches must make at least $1 less than the school president. Why? Because the president is the leader of the school and because academians who hire school presidents are generally much more responsible with their money than wild-eyed, free-spending athletic directors in search of the next Nick Saban. This move alone would cut the salaries of top college head coaches making $5-10 million a year to about $1 million a year. If Saban wants to make more than $1 million a year, then let him go fail again in the NFL.

2. Head coaches can only be signed to two-year contracts. This would solve the obscene amount of money our institutions of higher earning spend on buying out the long-term contracts of their failed coaches. FSU having to pay Willie Taggart roughly $18 million (the terms before he was hired in December by Florida Atlantic) not to coach the Seminoles for the next four seasons is the worst waste of public money in this state since the Cross Florida Barge Canal.

3. Cut the over-inflated football support staffs. The Florida Gators, for instance have, 10 assistant player personnel directors on the payroll, which means Alabama probably has 20. Fellas, is there really that much tape to break down?

4. Disarm the arms race. Schools need to quit going into debt to build ridiculously palatial facilities. Does Alabama really need indoor waterfalls in its football complex? Does Oregon need a barber shop? Does Clemson need a bowling alley, laser tag and a mini-golf course? It would be cheaper just to give every recruit a brand new car like they used to do back in the good ol days.

5. Regionalize the nonrevenue sports. My good friend and radio partner Marc Daniels has been preaching this for years. Heres how it would work: The existing conferences stay intact for football and mens basketball, but for sports such as baseball, softball, golf, tennis, etc., you simply play teams within your own region. If you ask me, it makes no financial sense for UCFs softball team to fly to Houston, Wichita State and Connecticut for American Athletic Conference games when they could easily bus to Florida, Florida State and FAU. And did the FSU tennis team really need to travel to Hawaii last season? Come on now!

6. Combine certain mens and womens individual sports. Instead of having mens and womens golf and tennis teams with two separate coaching staffs and two separate schedules, why not just have one co-ed tennis and golf team?

7. Shorten the season for nonrevenue sports. Would it really matter if college baseball and softball teams played 45 games instead of nearly 60?

8. Adjust schedules for nonrevenue sports so teams only play on weekends. Be creative and have weekend Olympic-type sports festivals in cities such as, say, Orlando where you could bring in collegiate teams in baseball, softball, track, golf, etc. It would be like an AAU basketball tournament for all sports. The teams would have a chance to play several games over the course of the weekend. Are Tuesday night road baseball games really necessary?

9. Reduce athletic scholarships across the board, starting with football. We dont want to eliminate opportunities for athletes, but tough times call for tough measures. The biggest expense for nearly every athletic department is reimbursing the university for every athletic scholarship. You dont have to be a mathematical genius to realize football teams dont really require 85 scholarships when there are only 22 starting positions. Why not 65 scholarships and 20 walk-ons?

10. Please stop having football teams stay in hotels the night before home games. Texas A&M, according to a report by GateHouse Media, spent $346 a night at a local hotel for its more than five dozen rooms for every home game during the 2018 football season. Not only that, but the Aggies doubled their cost by booking two nights for each home game. Its astounding why college football teams find it necessary to pay for hotel rooms, catered food, conference space, buses and police escorts for home games. Why not just have the players sleep in their own dorm rooms and walk to the stadium on Saturdays just like they do every other day of the week?

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Adrienne Bailon has been open about her weight loss after switching to a vegan diet while dealing with her Hashimotos condition, which is an autoimmune disease. She recently showed off her beach ready body after shedding another 20 pounds on Instagram. The daytime talk show host also offered inspiration to others who are struggling with keeping it healthy during quarantine.

During this time more than ever Staying healthy is at the top of my mind!, she captioned the sexy pic of her in a bikini. This is my first post in a bathing suit since losing 20lbs. Now Ive lost weight before but always gained it back because I was dieting & not changing my lifestyle! But not this time Its been a year since I had enough (have you ever gotten there? Where youre just tired of complaining about what you dont like & youre finally ready to take action & REALLY make changes!) Well, I made major changes like choosing to eat plant based changing my whole relationship with food & working out!

As she shared her experience with trying to stay consistent, she encouraged her followers to be disciplined and start off the new month by trying to form a new healthy habit.

Ive been consistent with my self discipline (although its been so hard at times). Im constantly reminding myself that the greatest form of self love is self discipline! They say it takes 21 days to form a new habit I just want to encourage you to take this time to develop healthy habits! Drink your water, squat, rest, read, pray, take your vitamins, eat your veggies! (Preaching to myself to keep going! Lol.) Its a new month! Lets do this!

Bailon revealed she transitioned into a full vegan diet on the sixth seasion premiere ofThe Real back in September and that it helped her with managing the symptoms of Hashimotos disease.

I said last season that I went vegan. I stuck with it all summer and stuck with a plant-based diet. It has made a world of a difference, Adrienne explained. Lots of you guys know I suffer from Hashimotos, which is an autoimmune disease. So its really been helpful for that. I feel great and happy to be back.

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The novel coronavirus outbreak has changed the way we live our lives. With working from home becoming a norm amidst this lockdown, several people have been experiencing problems with their fitness regime, eating habits and sleeping hours, among other things.

If you, too, have been worried about irregular eating habits during this lockdown, stressing about food is not the answer, say health experts.

In an exclusive 'Staying fit during a pandemic' webinar moderated by ET Online Lifestyle Editor Lopamudra Ghatak, Sandhya Pandey, Chief Clinical Nutritionist at Fortis Memorial Research Institute in Gurgaon, and Dr Meghana Pasi, Nutrition Consultant with Arogya World's MyThali program, got together to bust some common food and diet myths and how to make healthy eating less stressful during these current times.

Pandey, who has been visiting the hospital every alternate day for regular rounds, said that washing hands has become a ritual. Dr Pasi, who has been working from home and guiding her patients virtually, said that staying conscious about the health and nutrition of the children and elderly in the family is the most important thing in these uncertain times.

Both were of the opinion that being home-bound has been stressful for a lot of people, hence, worrying about ones food menu every day is not a wise decision.

Talking about one positive change that has come out of this difficult situation, Pandey pointed out that health has come into focus, and more people are choosing to be conscientious about boosting immunity and staying healthy.

Agencies

While it is crucial to include a balanced diet in Covid-induced sedentary lifestyle, working out daily and giving your body a proper rest during nap time are extremely crucial.

Q: With limited working-out and physical activity, how does one strike a balance?Dr Meghana Pasi (MP): From women and men to children and elderly, the requirements of a balanced diet vary for everyone. According to a WHO report, an individual is said to be living a sedentary lifestyle when s/he doesn't work out for 30 minutes daily or indulges in household chores. The study also suggested that a lot of Indians today are sedentary.

A balanced meal comprises items from five categories of food groups - cereals from grains, protein from pulses & meat, fruits and vegetables, fat from oils, and milk and milk products under dairy. On a daily basis, every individual should ensure that s/he consumes 50 per cent of fruits and veggies, 25 per cent of protein and the remaining 25 per cent of carbs or fat.

Q: Which is a better diet plan: Keto or paleo?SP: I do not recommend going for any fad diet unless you are absolutely sure.Diet plans that suggest 1-meal the entire day for weight loss, etc, are not the best option as the body needs all the nutrients. Whenever you think of following a diet plan, it is always advisable to see what goes to your plate, and how it was prepared.

At this point, it is key to boost immunity, and it can only happen when there is a proper mix of all food items. Include more complex carbs like jowar, bajra to your diet as the body needs that.

ThinkStock Photos

Try to mix and match food items in the kitchen on a regular basis. Alternate between different pulses like kidney beans (rajma), black chana, and even fruits. Always try to buy one fruit, finish it, and then buy another if you fear they will go bad.

Q: What is the best time to have proteins - day or night?SP: It is best to divide proteins through the day. Each meal should have proteins. If a person is indulging in a high-intensity workout, then s/he can have 1 bowl for muscle recovery.

MP: Try to include pulses like chana chat, chickpeas salad, lassi, buttermilk and curd in your diet. It is important to make sure that the breakfast is protein-rich and has complex carbs. Breakfast doesn't have to be a tedious process, and you can make parathas out of leftover sabzi for a wholesome breakfast. However, it is important to know your portion size.

Q: What are your views on intermittent fasting?SP: Not a lot of people understand intermittent fasting. It is fasting (for 16 hrs) and the remaining time (8 hours) is for feeding. In my opinion, 16 hours of fasting is a long time and not practical to do.

When fasting for 16 hours, our body starts the process of utilising the available resources which further translates to weight loss. While there hasn't been much research in the clinical setting for intermittent fasting, we suggest people look at fasting on alternate days or with time restrictions. Before recommending it to my patients, I decided to start a 14-hour-long intermittent fasting process, but the only difference was I ate only healthy during the feeding time. I avoided processed sugar, junk food, etc.

I believe intermittent fasting teaches you discipline about mindful eating. If you begin your day at 9 am, try to close it by 7 pm. After that, only resort to drinking green tea, chamomile tea or nimbu pani if you crave for food.

iStock

Q: How can one plan the day with a complete meal diet?MP: Start your day early with a glass of warm water. Stay hydrated through the day. Have a healthy, protein-rich breakfast with cereals, milk, eggs or other dairy products.

If you feel hungry between breakfast and lunch, a handful of nuts can help. Don't waste time making yourself a cup of coffee or tea. Having two to three fruits in a day can help boost immunity.

For lunch, opt for eat a proper thali that includes sabzi, curd, dal, rice/roti. If you feel like having a Chinese dish, do that, but make sure you include a lot of mushrooms, tofu, etc to make it healthy.

With the weather getting warmer, it is important to drink two to three bottles (8-10 glasses) of water every day. It is also time to increase the intake of other healthy fluids like nimbu paani, buttermilk, etc.

Keep your dinner light and restrict it to dal-rice and salad, or curd rice or roti sabzi.

Q: Is rice unhealthy?SP: Rice consists of B vitamins like folic acid, niacin & thiamine that get washed away when it undergoes processing. Avoid consuming processed rice. It is advisable to keep an eye on the quantity of food being consumed.. One regular biscuit (not a cookie) equals 50 kilocalories, and two biscuits are equal to 1 chapati. Avoid gorging on biscuits and cookies when you feel snackish.

Q: Limited physical activity has also led to constipation. How can food help with that?SP: Include fibres in your diet as gut health is important for immunity. , Add more probiotics and fibres like oats, pulses, legumes, sprouts, seeds, fenugreek seeds (soak them till they germinate) to your meals. Also, increasing fluid intake is essential, and try junkshakes, cold drinks and cold milk as they add to the calorie and sugar intake. Keep some movement going by getting up to go and fetch a glass of water when you are thirsty. Try to walk around when attending calls. Set a target of steps every day, and try to achieve it. An hour of workout every day is very important.

Q: Can food help us in feeling active and energetic?MP: There are three types of food - 'Go foods' that are fats and carbohydrates and give a lot of energy, 'Grow food' which are rich in protein, and 'Glow food' that come under the protective category like veggies. Protein and fibre-rich food items give the most energy. Avoid juices, and go for the real fruits instead as it can help boost your mood and immunity. Also increase your water intake.

Q: What kind of fitness regime should one opt for? SP: Start small if you are a beginner. Make sure your position and posture is correct when working out looking at online classes. Take up simple exercises. Surya Namaskar uses the complete body weight and gives you a full body workout.

Q: What's the right time to exercise?SP: There is no right time to work out, and you can do it depending on the time that suits you the best. But, one should make sure to start and be consistent. Dressing up for your workout, asking friends to join digitally, or stretching with your family can help set the mood set right.

SP: It is important for patients who have lifestyle diseases to take medication and food on time. If you have Vitamin D, A or C deficiency, make sure you include food rich in those. Vitamin D deficiency is linked to respiratory problems. Three tips that are helpful in the time of coronavirus:.

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