Health Tip of the Week
Use Vitamin C to fight off Winters Woes
This winter, be sure to include plenty of vitamin C in your diet. Found in foods such as oranges, peppers, pineapples, strawberries, vitamin C can boost your immune system and is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It also helps to maintain capillaries, bones, and teeth and aids in the absorption of iron. Keeping your immune system at peak ability will help keep you from too much down time due to illness.
Friday, November 28, 2008
Thursday, November 27, 2008
Wednesday, November 26, 2008
Guest Spot: Recognizing a concussion.
Recognizing a concussion.
By Lisa
By Lisa
As martial artists and as coaches of others it is important to recognize the signs of a concussion, management of the Athlete with the concussion.
I figured I would post a quick guide to recognizing and evaluating a concussion. I know of many coaches in all kinds of disciplines that have these simple signs/symptoms and managements on small cards that they carry with them to competitions for quick reference if they are ever needed. Good idea, IMO.
REMEMBER: This is just a guide, if you are ever concerned with an athlete, sit them out of what they are doing and seek medical attention.
A concussion is a result of an injury/trauma that causes a temporary change in mental state. The may be caused by a blow to the head, face or jaw or from a whiplash effect to the neck.
Signs and symptoms to recognize a concussion are:
Headache
Dizziness/dazed feeling
confused/disoriented
distracted
seeing starts/feelig "dinged" or stunned
Double or blurry vision
Sensitivity to light
Ringing in ears slepiness/loss of consciousness
Nausea/vomiting
poor balance
slow to follow instructions/respond to quesitons
unusual/inappopriate emotions/personality changes
When an athlete shows signs of a concussion they are not to return to play, not to be left alone and should be medically evaluated as soon as possible. They will require regular monitoring for deterioration and should be awaken every 2 ours overnight for the first 24 hours.
Discussion
I figured I would post a quick guide to recognizing and evaluating a concussion. I know of many coaches in all kinds of disciplines that have these simple signs/symptoms and managements on small cards that they carry with them to competitions for quick reference if they are ever needed. Good idea, IMO.
REMEMBER: This is just a guide, if you are ever concerned with an athlete, sit them out of what they are doing and seek medical attention.
A concussion is a result of an injury/trauma that causes a temporary change in mental state. The may be caused by a blow to the head, face or jaw or from a whiplash effect to the neck.
Signs and symptoms to recognize a concussion are:
Headache
Dizziness/dazed feeling
confused/disoriented
distracted
seeing starts/feelig "dinged" or stunned
Double or blurry vision
Sensitivity to light
Ringing in ears slepiness/loss of consciousness
Nausea/vomiting
poor balance
slow to follow instructions/respond to quesitons
unusual/inappopriate emotions/personality changes
When an athlete shows signs of a concussion they are not to return to play, not to be left alone and should be medically evaluated as soon as possible. They will require regular monitoring for deterioration and should be awaken every 2 ours overnight for the first 24 hours.
Discussion
Monday, November 24, 2008
Dealing with that annoying Headache By Bob Hubbard
Dealing with that annoying Headache.
By Bob Hubbard
We all get them. That pain in the neck or temples, or behind the eyes. Sometimes they are a minor annoyance, other times they can bring us to tears. Treating them is a multi-million dollar industry, yet there is no guaranteed cure and sometimes the attempts can do you more harm than good. So, what can you do?
Having suffered from constant headaches since a car accident in 2005, I've tried a great many of the different solutions available to me, with varying results. Some worked, some didn't, and some made me feel worse. I prefer to avoid medication as much as possible, looking for non-invasive and non-toxic solutions. Here are a few of the ones that worked for me.
1- Get a good night sleep.
While this sounds silly and common sense, I've found that getting some quality shut eye greatly reduces the impact of my headaches. Many of the ideas that follow can help you get some quality sleep and reduce your headaches.
2- See a competent Chiropractor.
Many of my headaches originate in my neck due to damage there. If you've ever been in a car accident, taken a good fall, or played sports and had a good mashup, there is a good chance somethings a bit out of wack in the back. A good chiropractor can put you back in proper alignment and decrease the instances of head ache.
3- Change the Station.
I love Heavy Metal, but crunchy guitar riffs, heavy bass, and rip raw vocals aren't good for a head that is banging on it's own. Try soft and soothing tracks, New Age, Orchestral and Acoustic Instrumental, or just the sounds of nature. Soft rain, rolling waves, whistling wind, and rolling thunder all can calm the mind and allow the pain to evaporate.
4- Find your Inner Self.
Meditation is a great way to put yourself in tune with you. A major cause of headaches is stress, and meditation is one of the things most often recommended for stress relief. Many people worry about possible religious overtones in meditation, but you can easily find a way to do so that works for you. For me, I find sitting quietly and breathing calmly to be a good way to mediate, or I take a quiet slow walk through the woods and just enjoy nature. Meditation For Dummies (Book and CD edition) by Stephan Bodian is an excellent starting place, as is Relaxation & Breathing for Meditation (DVD) by Rodney Yee.
5- Hot and Cold.
Try a hot towel, or a cold compress on your neck or temples, or both. They can ease and sooth tense muscles and help you to relax.
6- Tiger Balm.
A small dab od tiger balm gently rubbed into your temples and base of your neck can also help sooth an aching head.
7- Yoga.
Once the warm up of ancient warriors, yoga is now one of the premier exercises for improving flexibility and body circulation. One of the major causes of headache are tense and tight muscles and ligaments. By limbering up, you can release much of the tension and stress that would cause headaches. A light workout can often also help decrease the effects and duration of a headache in progress.
8- Water Treatment.
Soak in the tub, or grab a long soothing shower. Both can relax you, and release some of the tension contributing to your headaches.
9- Caffeine.
A cup of coffee or tea with your aspirin has been found to boost the effectiveness of it, however, be mindful of how much caffeine you are taking in. Too much is dangerous, and can lead to headaches, anxiety and even death. Moderate your intake, and watch out for the energy drinks which can spike you way past your own safe zones.
10- Get some fresh air.
Stale air is a problem especially for those of us who work in offices or other closed-air places. Get some fresh air, open some windows, get away from anyplace where people smoke or cook. Fresh air brings more oxygen to your body, which can refresh your mind and flush away toxins. Clear air lets your body relax, and being relaxed helps keep headaches at bay.
Now, these are but a few suggestions. There are many more such as massage and aromatherapy, as well as acupuncture that could also help you ease the pain. Getting your eyes checked can also be a help, as eye strain also leads to headaches, usually those really nasty ones right behind the eyes.
Try these, and remember to talk to your doctor about your headaches. Be safe, be well.
===
Bob Hubbard is an administrator of the popular martial arts sites MartialTalk.com and KenpoTalk.com. He is president of SilverStar WebDesigns inc., a web site design and hosting company specializing in affordable solutions for martial artists. Bob can be reached at kaith@martialtalk.com. More of Bob's articles can be found at rustaz.net.
Copyright ©2008 Bob Hubbard - All Rights Reserved
Copies of this article are free to distribute, provided all text and bio is retained intact.
By Bob Hubbard
We all get them. That pain in the neck or temples, or behind the eyes. Sometimes they are a minor annoyance, other times they can bring us to tears. Treating them is a multi-million dollar industry, yet there is no guaranteed cure and sometimes the attempts can do you more harm than good. So, what can you do?
Having suffered from constant headaches since a car accident in 2005, I've tried a great many of the different solutions available to me, with varying results. Some worked, some didn't, and some made me feel worse. I prefer to avoid medication as much as possible, looking for non-invasive and non-toxic solutions. Here are a few of the ones that worked for me.
1- Get a good night sleep.
While this sounds silly and common sense, I've found that getting some quality shut eye greatly reduces the impact of my headaches. Many of the ideas that follow can help you get some quality sleep and reduce your headaches.
2- See a competent Chiropractor.
Many of my headaches originate in my neck due to damage there. If you've ever been in a car accident, taken a good fall, or played sports and had a good mashup, there is a good chance somethings a bit out of wack in the back. A good chiropractor can put you back in proper alignment and decrease the instances of head ache.
3- Change the Station.
I love Heavy Metal, but crunchy guitar riffs, heavy bass, and rip raw vocals aren't good for a head that is banging on it's own. Try soft and soothing tracks, New Age, Orchestral and Acoustic Instrumental, or just the sounds of nature. Soft rain, rolling waves, whistling wind, and rolling thunder all can calm the mind and allow the pain to evaporate.
4- Find your Inner Self.
Meditation is a great way to put yourself in tune with you. A major cause of headaches is stress, and meditation is one of the things most often recommended for stress relief. Many people worry about possible religious overtones in meditation, but you can easily find a way to do so that works for you. For me, I find sitting quietly and breathing calmly to be a good way to mediate, or I take a quiet slow walk through the woods and just enjoy nature. Meditation For Dummies (Book and CD edition) by Stephan Bodian is an excellent starting place, as is Relaxation & Breathing for Meditation (DVD) by Rodney Yee.
5- Hot and Cold.
Try a hot towel, or a cold compress on your neck or temples, or both. They can ease and sooth tense muscles and help you to relax.
6- Tiger Balm.
A small dab od tiger balm gently rubbed into your temples and base of your neck can also help sooth an aching head.
7- Yoga.
Once the warm up of ancient warriors, yoga is now one of the premier exercises for improving flexibility and body circulation. One of the major causes of headache are tense and tight muscles and ligaments. By limbering up, you can release much of the tension and stress that would cause headaches. A light workout can often also help decrease the effects and duration of a headache in progress.
8- Water Treatment.
Soak in the tub, or grab a long soothing shower. Both can relax you, and release some of the tension contributing to your headaches.
9- Caffeine.
A cup of coffee or tea with your aspirin has been found to boost the effectiveness of it, however, be mindful of how much caffeine you are taking in. Too much is dangerous, and can lead to headaches, anxiety and even death. Moderate your intake, and watch out for the energy drinks which can spike you way past your own safe zones.
10- Get some fresh air.
Stale air is a problem especially for those of us who work in offices or other closed-air places. Get some fresh air, open some windows, get away from anyplace where people smoke or cook. Fresh air brings more oxygen to your body, which can refresh your mind and flush away toxins. Clear air lets your body relax, and being relaxed helps keep headaches at bay.
Now, these are but a few suggestions. There are many more such as massage and aromatherapy, as well as acupuncture that could also help you ease the pain. Getting your eyes checked can also be a help, as eye strain also leads to headaches, usually those really nasty ones right behind the eyes.
Try these, and remember to talk to your doctor about your headaches. Be safe, be well.
===
Bob Hubbard is an administrator of the popular martial arts sites MartialTalk.com and KenpoTalk.com. He is president of SilverStar WebDesigns inc., a web site design and hosting company specializing in affordable solutions for martial artists. Bob can be reached at kaith@martialtalk.com. More of Bob's articles can be found at rustaz.net.
Copyright ©2008 Bob Hubbard - All Rights Reserved
Copies of this article are free to distribute, provided all text and bio is retained intact.
Friday, November 21, 2008
Tip Of The Week : Got a Headache? Try these simple cures
Tip Of The Week : Got a Headache? Try these simple cures
I get some headaches from time to time due to an car accident I was involved in in 2005. Rather than swallow tons of pills that can only cause other problems, I've found several different natural and gentle ways to calm them.
1- Try soft music and slow gentle breathing. Iron Maiden rocks, but those guitar riffs aren't the best thing to listen to when your head is pounding like Niko's drum kit. Instead try Kitaro, or some Peruvian Pan Flute, or even some Brahms. If that's not your bag, try a cd of rain sounds, or waves, or thunderstorms, or waterfall sounds. Then see my article on how to breath for some simple soothing breathing ideas. This often helps me settle the bongo in my skull.
2- Try some Tiger Balm. Rub a little dab on your temples, and the base of your skull/neck area, then relax for a while. The Balm will trigger sometimes trigger your natural pain relieving ability.
3- Try some Yoga. Slow gentle stretching can sometimes work out the kinks that are making your head pound.
4- Ice Pack or Heat Pack across the eyes, temples, and along the neck will sometimes sooth the pain. A hot shower can also sometimes help.
5- Meditate. This can take your mind off the pain.
6- See a chiropractor or acupuncturist. Both can often provide you with a drug free and safe solution.
Remember, if your headache continues for more than a day, you should consider contacting your doctor.
- Bob
I get some headaches from time to time due to an car accident I was involved in in 2005. Rather than swallow tons of pills that can only cause other problems, I've found several different natural and gentle ways to calm them.
1- Try soft music and slow gentle breathing. Iron Maiden rocks, but those guitar riffs aren't the best thing to listen to when your head is pounding like Niko's drum kit. Instead try Kitaro, or some Peruvian Pan Flute, or even some Brahms. If that's not your bag, try a cd of rain sounds, or waves, or thunderstorms, or waterfall sounds. Then see my article on how to breath for some simple soothing breathing ideas. This often helps me settle the bongo in my skull.
2- Try some Tiger Balm. Rub a little dab on your temples, and the base of your skull/neck area, then relax for a while. The Balm will trigger sometimes trigger your natural pain relieving ability.
3- Try some Yoga. Slow gentle stretching can sometimes work out the kinks that are making your head pound.
4- Ice Pack or Heat Pack across the eyes, temples, and along the neck will sometimes sooth the pain. A hot shower can also sometimes help.
5- Meditate. This can take your mind off the pain.
6- See a chiropractor or acupuncturist. Both can often provide you with a drug free and safe solution.
Remember, if your headache continues for more than a day, you should consider contacting your doctor.
- Bob
Wednesday, November 19, 2008
Guest Spot: Breathing for Meditation - Robert Morgen
Breathing for Meditation
By: Robert Morgen
Breathing is the MOST important part of meditation and Kundalini Awakening. It’s the foundation of all the exercises and skills that come after, so taking the time to learn it now will make things much easier.
From our birth until death we breathe more or less continually, yet for the most part we do it without any awareness of our breath and its effects on us, and believe it or not most people in the western world do it wrong!
Breathe in through your nose and draw your breath down into the area just below your navel, allowing your stomach to expand as you breathe (Baby Breath) and filling your lungs entirely with each breath before exhaling through your nose.
Take a moment right now and feel your breath. Pay attention to the air as it flows in through your nostrils and down into your lungs. Don’t think about anything or do anything other than just breathe.
1. Are you taking a relatively shallow breath and just filling the upper lobes of your lungs?
2. Does your stomach move out as you breathe?
3. Do you feel the bones of your ribcage expanding and opening with each breath?
For most people the answer to 1 is YES and the answers to 2 and 3 are NO so lets expand this exercise a bit.
This time draw your breath down to a point about 2 inches below your navel (the body’s center of gravity). When you do this you’ll feel your stomach expand and push out in front of you. Most westerners usually keep their stomach pulled in and their chest out, so when you do this you’ll have to relax all those muscles. Just take a moment and be aware of your breath as it flows down into your center.
Now as you inhale and draw your breath down, also let your ribcage expand. You’ll feel your floating ribs at the bottom of your ribcage spread and move, and you may get a few pops out of your spine also. Just take a few moments and breathe this way. Don’t think or let your mind wander, just breathe. If you’ve never meditated before then congratulations, you just did! It’s exactly that simple.
There are many benefits to proper breathing. The extra oxygen in your system means that your heart doesn’t have to beat as fast, lowering your pulse and your blood pressure. Drawing the breath down into your center also helps to massage your internal organs, providing more oxygen to them as well as helping to release the accumulated stresses that build up there. The long term health benefits are immeasurable and have been repeatedly proven for thousands of years.
Breathing is by far the most important part of the kundalini awakening exercises, although it sounds so simple. Paying attention to the breath is the beginning of opening up your awareness and it’s seen in every meditative culture on the planet.
Take some time to practice this, as it’s the foundation for everything that comes next. If you have to dedicate your meditation time to breathwork for awhile then that’s good, as we all proceed at our own pace.
I recently read a translation of some of Jesus’ teachings from the original Aramaic (the language he actually spoke, although he apparently wasn’t literate) and it was very interesting to me that in Aramaic they used the same word for ‘wind’, ‘breath’ and ‘spirit’. Those with a Chi Kung background might find it interesting to take another look at the New Testament and insert the word ‘breath’ every time you see the word ‘spirit’.
It’s funny that something as simple as proper breathing can have such a profound effect on the rest of your life, but don’t take my word for it, you can find out for yourself beginning with your next inhale.
© 2006 Robert Morgen. This article may be used by anyone, anywhere as long as the author’s bio and links are included.
---
“Breathing for Meditation” is an excerpt from Robert Morgen’s book “Kundalini Awakening for Personal Mastery” (ISBN: 0-9773801-0-6)
His new book “Easy Meditation for Martial Artists” (ISBN: 0-9773801-3-0) is also now available.
Robert Morgen is a Reiki Master who holds a Black Belt in Hoshinjutsu and a Brown Belt in Combat Hapkido. He’s founder of the Mystic Village Online Community at www.mysticvillage.org
He writes a regular column on subtle (or internal) energy for Fight Times Magazine and a column on Kundalini Awakening at Kundalini Awakening Magazine. He’s the author of 3 books and 4 CDs on meditation and energy work.
He’s a member of the Order of Bards, Ovates and Druids as well as the International Bujinkan Dojo Association, Canemasters International and the International Combat Hapkido Federation.
You can learn more about his books, Kundalini and Martial Arts Seminars and free events and newsletters at his website at www.mysticwolfpress.com
Article Source: http://www.mysticvillage.org/articles/
Breathing is the MOST important part of meditation and Kundalini Awakening. It’s the foundation of all the exercises and skills that come after, so taking the time to learn it now will make things much easier.
From our birth until death we breathe more or less continually, yet for the most part we do it without any awareness of our breath and its effects on us, and believe it or not most people in the western world do it wrong!
Breathe in through your nose and draw your breath down into the area just below your navel, allowing your stomach to expand as you breathe (Baby Breath) and filling your lungs entirely with each breath before exhaling through your nose.
Take a moment right now and feel your breath. Pay attention to the air as it flows in through your nostrils and down into your lungs. Don’t think about anything or do anything other than just breathe.
1. Are you taking a relatively shallow breath and just filling the upper lobes of your lungs?
2. Does your stomach move out as you breathe?
3. Do you feel the bones of your ribcage expanding and opening with each breath?
For most people the answer to 1 is YES and the answers to 2 and 3 are NO so lets expand this exercise a bit.
This time draw your breath down to a point about 2 inches below your navel (the body’s center of gravity). When you do this you’ll feel your stomach expand and push out in front of you. Most westerners usually keep their stomach pulled in and their chest out, so when you do this you’ll have to relax all those muscles. Just take a moment and be aware of your breath as it flows down into your center.
Now as you inhale and draw your breath down, also let your ribcage expand. You’ll feel your floating ribs at the bottom of your ribcage spread and move, and you may get a few pops out of your spine also. Just take a few moments and breathe this way. Don’t think or let your mind wander, just breathe. If you’ve never meditated before then congratulations, you just did! It’s exactly that simple.
There are many benefits to proper breathing. The extra oxygen in your system means that your heart doesn’t have to beat as fast, lowering your pulse and your blood pressure. Drawing the breath down into your center also helps to massage your internal organs, providing more oxygen to them as well as helping to release the accumulated stresses that build up there. The long term health benefits are immeasurable and have been repeatedly proven for thousands of years.
Breathing is by far the most important part of the kundalini awakening exercises, although it sounds so simple. Paying attention to the breath is the beginning of opening up your awareness and it’s seen in every meditative culture on the planet.
Take some time to practice this, as it’s the foundation for everything that comes next. If you have to dedicate your meditation time to breathwork for awhile then that’s good, as we all proceed at our own pace.
I recently read a translation of some of Jesus’ teachings from the original Aramaic (the language he actually spoke, although he apparently wasn’t literate) and it was very interesting to me that in Aramaic they used the same word for ‘wind’, ‘breath’ and ‘spirit’. Those with a Chi Kung background might find it interesting to take another look at the New Testament and insert the word ‘breath’ every time you see the word ‘spirit’.
It’s funny that something as simple as proper breathing can have such a profound effect on the rest of your life, but don’t take my word for it, you can find out for yourself beginning with your next inhale.
© 2006 Robert Morgen. This article may be used by anyone, anywhere as long as the author’s bio and links are included.
---
“Breathing for Meditation” is an excerpt from Robert Morgen’s book “Kundalini Awakening for Personal Mastery” (ISBN: 0-9773801-0-6)
His new book “Easy Meditation for Martial Artists” (ISBN: 0-9773801-3-0) is also now available.
Robert Morgen is a Reiki Master who holds a Black Belt in Hoshinjutsu and a Brown Belt in Combat Hapkido. He’s founder of the Mystic Village Online Community at www.mysticvillage.org
He writes a regular column on subtle (or internal) energy for Fight Times Magazine and a column on Kundalini Awakening at Kundalini Awakening Magazine. He’s the author of 3 books and 4 CDs on meditation and energy work.
He’s a member of the Order of Bards, Ovates and Druids as well as the International Bujinkan Dojo Association, Canemasters International and the International Combat Hapkido Federation.
You can learn more about his books, Kundalini and Martial Arts Seminars and free events and newsletters at his website at www.mysticwolfpress.com
Article Source: http://www.mysticvillage.org/articles/
Monday, November 17, 2008
Enjoy some Healthy Shakes!
Enjoy some Healthy Shakes!
- Bob
Healthy Shake and Smoothie Recipes
- Bob
Healthy Shake and Smoothie Recipes
Some of mine. Full nutritional breakdown is at the end. I'll also toss in some Blueberries when I have them, as well as apple or coconut milk (not listed) for variety.
Banana - OJ Shake
1 Banana
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
=====
309 Cals, 56g Carbs, 2.3g Fat, 22g Protein
Strawbery - Banana Shake
1 Banana
5 small Strawberries
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
=====
312 Cals, 58g Carbs, 2.4g Fat, 22g Protein
Tropical Delight Shake
1 Banana
1/2 cup fresh pineapple
1/4 cup Fresh Mango
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
4 oz Plain Yogurt
=====
356 Cals, 80g Carbs, <5g Fat, 27g Protein
Full breakdowns on ingredients:
---------------------------------
Designer Whey Protein Powder - Natural Flavor
Calories = 90
Carbs = 2g
Fat = 1g
Protein = 19g
---------------------------------
Strawberries, fresh
Serving Size: 5 small (1" dia)
Amount Per Serving
Total Carbohydrate 2.5 g
Dietary Fiber 0.8 g
Calories 10.5
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.4 mg
Potassium 58.1 mg
Total Carbohydrate 2.5 g
Dietary Fiber 0.8 g
Sugars 0.0 g
Protein 0.2 g
---------------------------------
Blueberries, fresh
Serving Size: 0.5 cup
Amount Per Serving
Total Carbohydrate 10.2 g
Dietary Fiber 2.0 g
Calories 40.6
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 4.4 mg
Potassium 64.5 mg
Total Carbohydrate 10.2 g
Dietary Fiber 2.0 g
Sugars 0.0 g
Protein 0.5 g
---------------------------------
Banana, fresh
Serving Size: 1 medium (7" to 7-7/8" long)
Amount Per Serving
Total Carbohydrate 27.6 g
Dietary Fiber 2.8 g
Calories 108.6
Total Fat 0.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 1.2 mg
Potassium 467.3 mg
Total Carbohydrate 27.6 g
Dietary Fiber 2.8 g
Sugars 0.0 g
Protein 1.2 g
---------------------------------
Orange Juice
Serving Size: 1 cup
Amount Per Serving
Total Carbohydrate 25.0 g
Dietary Fiber 0.5 g
Calories 109.6
Total Fat 0.7 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 2.5 mg
Potassium 473.1 mg
Total Carbohydrate 25.0 g
Dietary Fiber 0.5 g
Sugars 0.0 g
Protein 2.0 g
---------------------------------
Mangos
Serving Size: 0.25 cup, sliced
Amount Per Serving
Total Carbohydrate 7.0 g
Dietary Fiber 0.7 g
Calories 26.8
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 64.4 mg
Total Carbohydrate 7.0 g
Dietary Fiber 0.7 g
Sugars 6.1 g
Protein 0.2 g
---------------------------------
Yogurt, plain, low fat
Serving Size: 0.5 container (4 oz)
Amount Per Serving
Total Carbohydrate 8.0 g
Dietary Fiber 0.0 g
Calories 71.2
Total Fat 1.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 6.8 mg
Sodium 79.1 mg
Potassium 264.4 mg
Total Carbohydrate 8.0 g
Dietary Fiber 0.0 g
Sugars 8.0 g
Protein 5.9 g
---------------------------------
Pineapple, fresh
Serving Size: 0.5 cup, diced
Amount Per Serving
Total Carbohydrate 9.6 g
Dietary Fiber 0.9 g
Calories 38.0
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 87.6 mg
Total Carbohydrate 9.6 g
Dietary Fiber 0.9 g
Sugars 0.0 g
Protein 0.3 g
I have removed my recommendation of Splenda, due to concerns on it's safety, and replaced it with Stevia Powder, a completely natural herbal sweetener that has been used for generations without serious issue.
Banana - OJ Shake
1 Banana
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
=====
309 Cals, 56g Carbs, 2.3g Fat, 22g Protein
Strawbery - Banana Shake
1 Banana
5 small Strawberries
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
=====
312 Cals, 58g Carbs, 2.4g Fat, 22g Protein
Tropical Delight Shake
1 Banana
1/2 cup fresh pineapple
1/4 cup Fresh Mango
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
4 oz Plain Yogurt
=====
356 Cals, 80g Carbs, <5g Fat, 27g Protein
Full breakdowns on ingredients:
---------------------------------
Designer Whey Protein Powder - Natural Flavor
Calories = 90
Carbs = 2g
Fat = 1g
Protein = 19g
---------------------------------
Strawberries, fresh
Serving Size: 5 small (1" dia)
Amount Per Serving
Total Carbohydrate 2.5 g
Dietary Fiber 0.8 g
Calories 10.5
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.4 mg
Potassium 58.1 mg
Total Carbohydrate 2.5 g
Dietary Fiber 0.8 g
Sugars 0.0 g
Protein 0.2 g
---------------------------------
Blueberries, fresh
Serving Size: 0.5 cup
Amount Per Serving
Total Carbohydrate 10.2 g
Dietary Fiber 2.0 g
Calories 40.6
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 4.4 mg
Potassium 64.5 mg
Total Carbohydrate 10.2 g
Dietary Fiber 2.0 g
Sugars 0.0 g
Protein 0.5 g
---------------------------------
Banana, fresh
Serving Size: 1 medium (7" to 7-7/8" long)
Amount Per Serving
Total Carbohydrate 27.6 g
Dietary Fiber 2.8 g
Calories 108.6
Total Fat 0.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 1.2 mg
Potassium 467.3 mg
Total Carbohydrate 27.6 g
Dietary Fiber 2.8 g
Sugars 0.0 g
Protein 1.2 g
---------------------------------
Orange Juice
Serving Size: 1 cup
Amount Per Serving
Total Carbohydrate 25.0 g
Dietary Fiber 0.5 g
Calories 109.6
Total Fat 0.7 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 2.5 mg
Potassium 473.1 mg
Total Carbohydrate 25.0 g
Dietary Fiber 0.5 g
Sugars 0.0 g
Protein 2.0 g
---------------------------------
Mangos
Serving Size: 0.25 cup, sliced
Amount Per Serving
Total Carbohydrate 7.0 g
Dietary Fiber 0.7 g
Calories 26.8
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 64.4 mg
Total Carbohydrate 7.0 g
Dietary Fiber 0.7 g
Sugars 6.1 g
Protein 0.2 g
---------------------------------
Yogurt, plain, low fat
Serving Size: 0.5 container (4 oz)
Amount Per Serving
Total Carbohydrate 8.0 g
Dietary Fiber 0.0 g
Calories 71.2
Total Fat 1.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 6.8 mg
Sodium 79.1 mg
Potassium 264.4 mg
Total Carbohydrate 8.0 g
Dietary Fiber 0.0 g
Sugars 8.0 g
Protein 5.9 g
---------------------------------
Pineapple, fresh
Serving Size: 0.5 cup, diced
Amount Per Serving
Total Carbohydrate 9.6 g
Dietary Fiber 0.9 g
Calories 38.0
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 87.6 mg
Total Carbohydrate 9.6 g
Dietary Fiber 0.9 g
Sugars 0.0 g
Protein 0.3 g
I have removed my recommendation of Splenda, due to concerns on it's safety, and replaced it with Stevia Powder, a completely natural herbal sweetener that has been used for generations without serious issue.
Saturday, November 1, 2008
Light Week
Due to the election and being swamped, the first week of November will be a little light in content. We'l be back to usual shortly.
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