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Published by the Iowa High School Athletic Association The keys to developing wrestling potential are a healthy, balanced diet, acquiring the needed wrestling skills, proper conditioning, and getting adequate rest. By following sound advice about wrestling nutrition and weight control, wrestlers can improve their performance on the mat and in the classroom. The benefits of proper nutrition and weight control, to the mind and the body, have been well documented. Likewise, the hazards of extreme weight loss and poor nutritional habits are also well documented. Mood swings, irritability, decrease in academic performance, and loss of athletic performance can all result from extreme weight loss and poor nutritional habits. The best weight for wrestlers, or anyone for that matter, is one that is safe and can be comfortably maintained by eating a healthy, balanced diet. Wrestlers should be able to concentrate more on developing wrestling skills, than on maintaining, or losing, weight. Those who spend more time thinking about food than wrestling are probably trying to lose too much weight and/or eating the wrong foods. Appropriate wrestling weight is that weight which can be maintained by eating a healthy, balanced diet. Seven percent (7%) body fat has been established by many medical authorities across the country as the safe, minimal percent body fat for high school wrestlers. Body fat testing is the only scientific method of predicting a safe, minimal wrestling weight. By losing weight too quickly, or going below 7% body fat, a wrestler risks losing muscle along with fat. This results in decreased muscular endurance and strength. Not every wrestler can, or should, attempt to reach 7% body fat. Most high school wrestlers will perform very well at a body fat percentage above 7%. If a wrestler is above 7% body fat, there is no reason to believe that wrestling performance will improve simply by losing weight. The Iowa High School Athletic Association’s Body Composition Testing Rule states, “The lowest certifiable wrestling weight of each wrestler will be determined by predicting a wrestler’s weight at 7% body fat, minus 3% body weight (due to the approximate error in testing methods).” A wrestler’s lowest certifiable weight is not necessarily the weight he should be trying to achieve, but it is the minimum, safe weight he could achieve under ideal circumstances. If a wrestler does decide to lose weight to reach their lowest, certifiable weight, they should lose no more than 2-3 pounds per week. The only way the body can lose more than 3 pounds a week is through dehydration and excessively 1 restricted food intake. Both of these practices cause the body to lose muscle and water along with the fat. Dehydration and excessively restricted food intake result in decreased strength, muscular endurance, stamina, and concentration. Dehydration is the most detrimental method of losing weight and causes the most rapid decrease in strength, endurance, and mental alertness. Research indicates that the loss of as little as 2% of one's body weight through dehydration can cause significant performance loss! A 2% weight loss for someone weighing 150 pounds is only 3 pounds! To prevent dehydration, the use of rubber, vinyl, and plastic suits, saunas, whirlpools, diuretics, or other methods of quick weight loss must be eliminated. They are against the rules, hurt performance, and can prove to be dangerous to one's health. A simple, effective method of determining adequate hydration is to check the color of one’s urine! Yellow urine indicates dehydration and pale, or clear urine, indicates adequate hydration. The following guidelines will also help ensure proper hydration: 1) drink at least 8, 8 ounce glasses of fluids a day, 2) drink 5-6 swallows of fluids every 15-20 minutes during exercise, 3) for each pound of weight lost during practice, drink 2, 8 ounce glasses of fluids, 4) thirst is a poor indicator of how much to drink; drink more than just enough to ...
Lose Weight and Still Eat Your Cake! FREE! 5 sessions of weight loss secrets... and the strategy behind making it permanent. It's 2014 and we're offering you some solutions for permanent weight loss. Feel better and look better by learning how to achieve healthy results NOW! Losing weight should be simple – and I’m NOT asking you to give up any of your pleasure foods to do it. There are easier ways to accomplish health and permanent weight loss and I am going to show you how. Each session will progressively build on the last. In these 5 sessions you will learn: Easy lifestyle strategies to keep your weight balanced. 5 nutritional supplements that support a revving metabolism. The secret to cooking and eating for your ideal weight. The simplest way to add 10 years to your life. How to customize your workouts to personally increase your metabolism. When: Thursday evenings, January 9 - February 6, 2014 7:00 - 8:00 pm Where: Village Green Apothecary Offices 5411 W. Cedar Lane Suite 202A Bethesda, MD 20814 Registration for this class series is limited to 10 people. Participants must pre-qualify to attend and must be available to come to each session in order to maintain the integrity of the group. Please email your interest and contact information to: firstname.lastname@example.org and briefly explain why you think these sessions will benefit you. Get ready to be the envy of your friends as you comfortably drop pounds in no time! RESERVE YOUR SPACE NOW! Presenter: Heather Gunn, MS, CNS, LDN Heather is a clinical herbalist, licensed nutritionist and fitness consultant. Her special interests are in supporting overall health, weight loss, hormone balance and stress management. Contact: email@example.com · 301-530-0800 x1019
How to Lose Weight Effortlessly and Keep It Off Forever I want to give you the simple steps that will allow you to lose weight faster and easier than ever before, and keep it off once and for all. Space does not permit me to go into the “whys” regarding each step. I can assure you that following these steps will absolutely work. The discovery of the reasons why Americans are so overweight, and an easy workable solution. Doing these steps will turn your body into a fat-burning furnace and bring your weight to its natural state. These steps also have tremendous health benefits as well. Diet & Supplements Drink a glass of water immediately upon rising Ideally, the water should be distilled. Absolutely no tap water. This starts the body’s metabolism and cleansing. Eat a big breakfast It is interesting to note that 80 percent of the people who are overweight eat a small breakfast or none at all. Eighty percent of thin people eat a large breakfast. Your breakfast should consist of as much as you want of the following items. Everything listed should be organic. Apples, pears, berries, kiwis, pineapples, grapefruit, plums, peaches, prunes, figs, rye bread, raw butter (raw means not pasteurized and not homogenized), raw milk, plain yogurt (this means no sugar or fruit), wild smoked salmon, beef in any form as long as it’s organic, chicken in any form as long as it’s organic, lamb in any form as long as it’s organic, tuna, sardines, eggs, tomatoes, peppers, salsa, celery, carrots, any vegetable, potatoes in limited amounts, coffee in limited amounts made with pure water not tap water with raw milk or cream and raw evaporated sugar cane juice or honey as a sweetener, real tea (not tea in tea bags). Drink 8 glasses of water each day People think drinking water will make them gain weight and be bloated. The exact opposite is true. If you are overweight you need to flush the toxins from your fat cells. Water is absolutely needed for you to lose weight. Eat organic grapefruits all day Remember the grapefruit diet? Well, it appears that there actually is an enzyme in grapefruits that burns fat. Eating grapefruits all day, as many and as often as you desire, will speed the fat burning process. Take digestive enzymes If you are overweight there is an excellent chance your body is not producing enough digestive enzymes, causing you to gain weight, feel bloated, have gas, indigestion, and constipation. Go to your health food store and inquire. Try several kinds to see which one works best for you. Eat organic apples all day The old saying is true – an apple a day keeps the doctor away. Apples are loaded with fiber and nutrients; they normalize your blood sugar and decrease your appetite. You should eat at least one apple every day. The more the better. Eat only organic meat, poultry & fish One of the reasons you are overweight is because of the growth hormone put in meat and poultry. If you want to lose weight, eat as much meat and poultry as you like as long as it is organic, grass fed, ideally kosher, and most importantly, has not been given growth hormone. The fish you eat should not be farm raised. Eat a huge salad at lunch & dinner I don’t care if your lunch is a cheeseburger, French fries, and a pint of ice cream, add to it a big, huge salad and eat that first. You’ll be amazed that you lose weight. The salad can contain anything you like as long as it is only vegetables and they are organic. The salad dressing should be organic olive oil and freshly squeezed lemon juice, or organic vinegar. If you really want to speed the weight loss process use organic apple cider vinegar. Add some organic sea salt, fresh ground pepper, or some garlic for taste. ...
Lucinda "sandy feet" Wierenga has taught tens of thousands of people how to build a better sand castle through private lessons and via her best-selling book - Sand Castles Made Simple. She creates custom beach billboards for all occasions, sandy furniture and semi-permanent garden sculptures at her sandcastle-themed guest house - The SandBox Inn.
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http://web.up.ac.za/default.asp?ipkCategoryID=43 | Do you have a passion for education? Or are you looking to enhance your undergraduate degree in education but don’t know which university to choose? Find out about the curriculum and requirements that postgrad students need to be enrolled at the University of Pretoria’s Faculty of Education this year.
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Let’s get started Press the power button to start up your MacBook Pro, and Setup Assistant guides you through a few simple steps to get you up and running quickly. It walks you through connecting to your Wi-Fi network and creating a user account for your Mac. And it can even transfer your documents, email, photos, music, and movies to your new Mac from another Mac or PC. You can sign in with your Apple ID in Setup Assistant. This automatically sets up your account in the Mac App Store and the iTunes Store, and in apps like Messages and FaceTime, so they’re ready the first time you open them. It also sets up iCloud, so apps such as Mail, Contacts, Calendar, and Safari have all your latest information waiting for you. If you don’t have an Apple ID, you can create one in Setup Assistant. To learn more about transferring files to your new Mac, go to support.apple.com/kb/HT4889. ... Quick Start Guide Welcome to your new MacBook Pro. Let us show you around. This guide shows you what’s on your Mac, helps you set it up, and gets you up and running with tips for the apps you’ll use every day. Your battery is charged and ready to go, so you can start using your Mac right out of the box. When you do recharge the battery, you’ll know it’s fully charged when the orange light on your power connector turns green. SDXC Transfer photos from your camera’s memory card HDMI Connect to your HDTV USB 3 Charge devices, connect external storage, and more MagSafe 2 Magnetically attach the power cord Thunderbolt 2 Connect external displays and high-performance devices FaceTime HD camera Make video calls, capture HD video, and take snapshots To learn more about ports and connectors, go to support.apple.com/kb/HT2494. AC plug Power adapter MagSafe 2 power connector Power button Multi-Touch trackpad To learn more about the battery, go to www.apple.com/batteries. AC power cord
Let’s get started When you start your MacBook Air for the first time, Setup Assistant will help you get going. Just follow a few simple steps to quickly connect to your Wi-Fi network, transfer your stuff from another Mac or a PC, and create a user account for your Mac. AC plug Headphone SD USB 3 You’ll also be able to log in with your Apple ID. This will allow you to shop the App Store, iTunes Store, and Apple Online Store. It will let you keep in touch using Messages and FaceTime. And it will let you access iCloud, which is automatically set up on your Mac in apps like Mail, Contacts, and Calendar. If you don’t have an Apple ID, you can create one in Setup Assistant. Thunderbolt Let’s get moving It’s easy to move files like documents, email, photos, music, and movies to your new Mac from another Mac or a PC. The first time you start your new Mac, it will walk you through the process step by step. All you have to do is follow the onscreen instructions. Multi-Touch gestures You can do a lot of things on your MacBook Air using simple gestures on the trackpad. Here are some of the most popular ones. Get to know your desktop The desktop is where you can find everything and do anything on your Mac. The Dock at the bottom of the screen is a handy place to keep the apps you use most. It’s also where you can open System Preferences, which lets you customize your desktop and other settings on your Mac. Click the Finder icon to quickly get to all your files and folders. The menu bar at the top has lots of useful information about your Mac. To check the status of your wireless Internet connection, click the Wi-Fi icon. Your Mac automatically connects to the network you chose during setup. USB 3 Power adapter Hello. Quick Start Guide AC power cord Power button Click Press down anywhere on the trackpad to click. Or, with Tap to Click enabled, simply tap the surface. Double click Press down two times anywhere on the trackpad. Or, with Tap to Click enabled, double-tap the surface. Pinch to zoom Zoom in and out of photos and web pages more precisely by pinching your thumb and finger. Rotate Turn your thumb and finger clockwise or counterclockwise to rotate an image. Secondary click (right click) Click with two fingers to open shortcut menus. Or, with Tap to Click enabled, tap two fingers anywhere.
Recipe: Pavé Wine Sauce) for 4 à la bordelaise (Steak with Red In France, a good steak with French fries is the most asked for dish in the Bistros. An entrecote is the tenderest cut of beef (New York strips are a close equivalent). For this recipe, you can use Thick Top Sirloin Steak which will be cooked rare or medium rare; if it is well-done, for the French, it is a waste of good meat. In this recipe, the classic sauce à la bordelaise made with onions, red wine, beef broth and butter will top the steak. Ingredients Thick Top Sirloin Steak or New-York Strips Steak Beef : 1 lb (454 gr) - 4 oz (115 gr) /person Fat: 1tsp vegetable oil+ 1 TSP butter Ingredients Red Wine Sauce Onion: ½ large onion, finely chopped Butter: 3 TSP (1/3 stick, 40 gr) unsalted butter Flour: 1 tsp cornstarch Wine: 1 cup (250 ml) red wine Broth: ½ cup (125ml) beef broth Salt: pinch Pepper: ¼ tsp freshly ground pepper Preparation for cooking Making Red Wine Sauce. Ready to eat! Photos: ©Ariane Bailey Cooking the steak The meat must be dry at room temperature before cooking. The cooking technique is very simple, put the oil & butter into a skillet on moderate high heat until you see the butter foam begin to subside, wait for 15 seconds and sauté the steak for 3/4 minutes on one side for cooking it rare (5 mn for medium rare) and turn the steak and sauté for 3/4 minutes more. Remove the steak to a hot platter and season it with salt and pepper, set aside while making the Red Wine Sauce. Making the Red Wine Sauce Pour the fat out of the skillet and add the butter. Stir in the onions with a wooden spoon and cook slowly for 2 minutes; sprinkle flour over the onion and cook a minute more. Pour the wine into the skillet and give a quick boil for 30 seconds, add the beef broth; then reduce to a lower heat for 10 minutes until the liquid has reduced by half, like a syrup. Season with salt and pepper. Off the heat, beat in butter a spoonful at a time until the sauce has thickened. Serving - Spread the Red wine sauce over the steak and serve. A recipe from: Bistrot cooking Home-Cooking by Chef Henri-Gabriel Hiribarne Making: easy Preparation: 5 minutes Cooking time: 15 minutes Recipe: Petits pois à la Française (Peas braised with vegetables) for 4 This dish is a starter but can be considered like a main course and is eaten with a spoon! You can use frozen green peas. If you wish it to be a vegetarian add any meat. ...