Jennifer Ellison-Brown: Nutrition for health and performance

first_imgTo be healthy and able to perform well in sports needs a balanced diet for energy, repair, growth and good health. Food contains the basic materials and a balance and varied diet contains seven essential components: carbohydrates, fats, proteins, vitamins, minerals, fibres and water. The main food types that supply energy should be in the greatest proportion. The body needs energy to keep the systems going. This is called our basal metabolic rate. It is the amount of energy we need to keep alive and healthy and is affected by age, sex, body size and body composition. The body also needs energy for physical activities. The energy needed depends on the type of activity or sport involved; age, sex and workload will affect the required energy level. Energy is measured in kilo calories or kilo joules. All food contains an energy value, which is usually calculated as the number of kilo joules per gramme of food. Therefore, exercise is measured by the number of kilo joules used per hour. The amount of energy in the food depends on the amount of carbohydrates, proteins and fats it contains. The amount of energy needed depends on the intensity of the activity. When we work hard, the energy we use comes from our store of glycogen, which is made from carbohydrates and fats that are stored in the muscles and in the liver. Glycogen breaks down to glucose, which is used with oxygen (anaerobic) or without oxygen (anaerobic) to release energy. For aerobic activities that involve relatively low intensity over a long span of time e.g., endurance running the glucose and fat are oxidised with oxygen to release much energy (fats can only burn in the flames of carbs). However, anaerobic activities which involves high intensity e.g., short sprints doesn’t give the body a chance to supply oxygen to the muscles fast enough for the aerobic breakdown of glucose and fats. Therefore, the muscles have to work without oxygen. Only glucose can be broken down without oxygen, therefore the glucose and glycogen store which releases glucose are rapidly used up. An athlete will ‘carbo load'(carbohydrate loading) by eating extra carbohydrates to build supplies of glycogen, at the same time reducing the level of physical activity for at least three days before competition, to have enough energy for long-endurance events. If the ‘best’ diet possible is eating, sport performance will gain an edge. The three-time phases we need to be aware of are: Pre-event: This meal should be eaten with plenty of time for digestion, at least three-four hours before and should consist of carbohydrates e.g., bread, cereal and fruits to give slow, steady release of energy. Simple sugars, and food high in fat and protein, should be avoided. Include fluids to avoid dehydration. During the event: Drink water in small sips and glucose-based drink if the activity lasts for more than one hour. Post-event: Get a carbohydrate-rich snack as quickly as possible after an endurance event or tournament is over. The post-event meal should aim to replace the stock of glycogen that has been used up during the activity and continue to replace up to a day or two after. Carbohydrates, along with vitamins, minerals and some protein, must be included to help the body repair itself and restore all nutrients used. Plenty fluid intake must be included. Fluid replacement: Only plain water is needed before and during activities lasting 60 minutes or less. Sport drink of glucose and electrolytes (sodium, potassium and magnesium) are encouraged after high-intensity activity that goes beyond 60 minutes. This will help to restore lost fluids, energy and minerals. Next week: Issues related to PE and sports. Nutrition for sportslast_img read more

WOCCU Awaits Gov’t’s Approval to Resume Operations

first_imgThe World Council of Credit Unions can no longer wait to resume its operations in the country, but said it is awaiting approval from the Liberian Government, an indication that the country is now safe for business.WOCCU, which has been in the country since 2013, is involved in the construction of credit union centers throughout the country in an effort to empower local financial savings institutions helping members to expand their businesses.The initiative is meant to rapidly expand savings and improve the livelihoods of poor and low-income households throughout the country by developing four regional model credit unions and strengthening the national association.But during the heat of the Ebola outbreak, WOCCU had to go slow on its operations when some of its staff had to leave the country.Last July, the World Council scaled back its model credit union building project by restricting project staff activities and movement within Liberia.The financial institution’s chief executive officer, Mr. Brian Branch, recently said that the organization remains committed to long-term credit union development in Liberia and the entire sub-region.The organization recently made a contribution to UNICEF-Liberia, who is working along with the government and other international partners to prevent the Ebola epidemic which has claimed several thousand lives since the outbreak.”Recent reports show a reduction in the number of people infected with Ebola,” said Peter Graves, World Council senior vice president for technical services. “Our expectation is to ramp up the project as soon as we receive the go-ahead from health officials. Although the projects have been hampered, Liberian credit unions have remained open and World Council staff members continue to remain actively involved in helping credit union members.”According to Mr. Graves, credit unions in Liberia were destroyed by the nation’s civil wars over the last 20 years.The UN Capital Development Fund (UNCDF) project, funded by the MasterCard Foundation through its MicroLead Program, has helped build regional credit unions to serve as models for other savings groups that desire to become formalized, regulated credit unions. It reported that with outside project oversight, World Council’s deputy team leader has continued to administer daily operations of the organization.With funding from the United Nations Capital Development Fund, the World Council entered Liberia in 2013 as part of a project “rapidly to expand savings and improve the livelihoods of poor and low-income households throughout the country by developing four regional model credit unions and strengthening the national association.”WOCCU partnered with the Liberian Credit Union National Association (LCUNA), and has sponsored Ebola prevention training for staff and credit union members.“Members have continually received educational materials and information about the virus through dialogue, flyers, radio campaigns and community engagement activities,” WOCCU reported.“However, fear has caused many members to restrict their movements. Consequently, project activities have been postponed, including nationwide savings and member education campaigns, as well as credit union governance trainings.”Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)last_img read more

Ellen Grants ‘Full Amnesty’ for Surrender of Small Arms

first_imgThe Liberian Leader has proclaimed that all who will surrender small arms and light weapons in Maryland, Grand Gedeh and River Gee Counties are going to be “unconditionally and without reservation” granted full amnesty. In her proclamation on the ECOWAS-EU Weapons Collection program taking place in those three counties within a stipulated timeframe, President Ellen Johnson Sirleaf said those who hand-over their arms will be given full amnesty for the offence of illegal possession, supply of fire arms and objects for lethal use against Liberia, with the restoration of all rights, privileges, and immunities under the Constitution.The three counties lie along the borders with La Côte d’Ivoire, which until few years ago was very unstable as armed men allegedly crossed over from forested regions of Liberia and staged an insurgency in that country. Other than what happened in Grand Bassam, La Cote d’Ivoire last March, neighboring country has remained largely stable.According to the Foreign Ministry, President Sirleaf recognizes that the proliferation and illegal possession of small arms and light weapons pose a grave threat to the peace and stability of Liberia and the sub-region, and constitutes a major tool of fueling armed conflicts and perpetrating crimes.“As such, President Sirleaf has formulated policies and laws, and has established national structures by law to effectively control the illegitimate flow and possession of small arms and light weapons in Liberia, the sub-region, and the global community including the transfer of arms by suppliers and arms brokers through Liberia,” the Ministry said.The President also said that progressive efforts are also being made by ECOWAS to control the proliferation of small arms and light weapons, including its disastrous consequences, through the “ECOWAS Convention on Small Arms and Light Weapons, their Ammunition and other Related Materials” and implementation of the “Convention” via the 3-year ECOWAS-EU Small Arms Project within the broader context of “Disarmament and Community Development” or “Weapons for Development” in the Sahel Region and the Mano River Basin.The project component covering Liberia, specifically Grand Gedeh, River Gee, and Maryland Counties, will significantly contribute to the development of the Community and its inhabitants, the maintenance of peace and peace-building, and the safety and security and of Liberia and the sub-region.The ECOWAS-EU Small Arms Project entails voluntary weapons surrender by civilians in the targeted communities which, by so doing, constitutes a violation of the laws of the Republic of Liberia – for which the Liberia National Commission on Small Arms (LiNCSA) requests a form of dispensation for members of the targeted communities to be exempted from any security and legal scrutiny or actions – and to also ensure the confidentiality of identity for persons reporting weapons under the project.Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)last_img read more

Killbillies ‘B’ squad wins their first-ever bout

first_imgFORT ST. JOHN, B.C. — The Fort St. John Killbillies ‘B’ team was in action this past weekend for their first ever bout.Killbillies President Jenna ‘Jennacide’ Hildebrand says that the Killbillies decided to field a development team for the first time this season after seeing a surge in recruitment in recent years. The Killbillies Development team travelled to Grimshaw on Saturday where they faced off against the Grimshaw Grim Reapers.It was an incredibly close match, as the Killbillies lead the Grim Reapers 54-45 at the half. In the final 5 minutes, the Grim Reapers tied things up at 100 points apiece. The Killbillies managed to get the final push in the bout, and ended up taking the win 112-106.- Advertisement -The Killbillies Development Team will hosting a three-game triple beheader on June 3rd, when the Auroral Boriellas and the Grim Reapers will visit the North Peace Arena. The action starts at 3:00 p.m. when the Killbillies play the Grim Reapers. The Boriellas and Reapers face off at 5:00 p.m., before the Killbillies go up against the Boriellas at 7:00 p.m. Tickets are $10 for all three matches, and kids 12 and under get in for free.Meanwhile, the Killbillies ‘A’ team is back on the road for another tournament this weekend. The Killbillies will face off against the North Coast Nightmares, Gold Pain City, and the Rated PG Roller derby teams in Terrace on Saturday and Sunday. Coverage can be found on the Killbillies’ Facebook page.last_img read more

Kildow injured, will miss finals

first_img“I straddled a gate and caught the gate with my (ski) tip and hyperextended my knee,” Kildow said Friday. “I have a partially torn ACL. It’s only a Grade I, so it’s not season-ending, but right now I’m not racing until it heals.” Kildow missed Friday’s slalom and will sit out the team event that concludes the championships Sunday. She said she would also miss the first World Cup races after the worlds in Sierra Nevada, Spain on Feb. 24-25 and aims to return in Tarvisio, Italy on March 2-4. 160Want local news?Sign up for the Localist and stay informed Something went wrong. Please try again.subscribeCongratulations! You’re all set! ARE, Sweden – This time, Lindsey Kildow’s fall came after she earned two silver medals. The American skier injured her right knee in training and will miss the final two events of the world championships. center_img “I’m planning a goal for myself to try and be back for Tarvisio, but it really depends on how good I feel and how my knee feels,” Kildow said. last_img read more

U.N. says Iraq withholding death figures

first_imgThe 30-page report’s critical tone could embolden calls by the Democratic-controlled Congress to begin withdrawing U.S. troops by Oct. 1. It also could complicate efforts to win financial aid pledges from Iraq’s neighbors during a regional conference in Egypt next week. The report avoided any judgment of the military effectiveness of the drive to regain control of Baghdad. But it took issue with tactics used against Iraqi civilians in the city – alleging, for example, that whole families were often taken into custody at random during security sweeps. “The government of Iraq continued to face immense security challenges in the face of growing violence and armed opposition to its authority and the rapidly worsening humanitarian crisis,” the report said. It added that “the use of torture and other inhumane treatment” in government detention centers “continues to be of utmost concern.” The report did not give specific locations, however. In the report, the U.N. mission noted that government officials had claimed “an initial drop” in the number of killings in late February following the launch of the Baghdad security plan. But the report said the number of casualties “rose again in March.” That finding was based on Iraqi and foreign media reports of attacks, the U.N. said. The report was unable to provide official, comprehensive death figures because the Iraqi government refused to release them. During a press conference, U.N. human-rights officer Ivana Vuco said the government did not give an official reason for refusing to release the numbers. “Unofficially, however, in a number of follow-up meetings to their decision, we were told that there were concerns that the people would construe the figures to portray the situation negatively and that would further undermine their efforts to establish some kind of security and stability in the country,” she said. The statement offered no explanation for withholding casualty figures, and did not provide any numbers. But government spokesman Ali al-Dabbagh told The Associated Press that the system for tabulating casualty figures “is not easy” because “in the recent period, the number of casualties increased.” Iraq Body Count, a private group, puts the civilian toll between 62,400 and 68,430. 160Want local news?Sign up for the Localist and stay informed Something went wrong. Please try again.subscribeCongratulations! You’re all set! BAGHDAD – U.N. officials accused Iraq on Wednesday of withholding civilian-death figures to try to deflect attention from escalating violence and a worsening humanitarian crisis despite the U.S.-led Baghdad security crackdown. Those conclusions by the U.N. Assistance Mission for Iraq drew a sharp rebuke from Iraq’s political leadership, which called the report unbalanced and said it raised questions about the credibility of the U.N. staff in Iraq. The clashing views over the document – which covered three months ending March 31 – reflect a wider debatethan attempts to tally the bloodshed: whether the Baghdad security operation has made any lasting progress since the crackdown was launched in mid-February. While some measures suggest that the capital is less violent – such as apparent Shiite death squad killings reportedly on the decline – bombings blamed on Sunni insurgents have continued with deadly frequency. last_img read more

Possible gunshots heard in Anneofield Saturday likely fireworks

first_imgAlthough in the end, it was determined no shots were fired, Corporal Jodi Shelkie explains the possibility means immediate response by RCMP.“In situations like this, the police must assume the worse case scenario and respond appropriately,” she says.  “As it turned out, there was no evidence of a firearm being discharged and other witnesses said they heard fireworks.”No further information on the two incidences of shots being fired in the area has been released by police. On Monday, June 3, a 20 year old male was found dead near Charlie Lake after reports of shots being fired, and shots were also fired during a home invasion Friday morning.- Advertisement –last_img

Cowan has collapsed lung

first_imgBy Brian Dohn Staff Writer TUCSON, Ariz. – UCLA starting quarterback Patrick Cowan was transported to a local hospital and diagnosed with a collapsed lung, which he suffered during the Bruins’ 34-27 loss at Arizona on Saturday. Cowan was knocked from the game early in the third quarter with what Coach Karl Dorrell termed a concussion. According to a school spokesman, Cowan began “feeling discomfort and shortness of breath in the locker room” after the game and was taken to the University of Arizona Hospital emergency room. He was under observation and “resting comfortably,” according to UCLA. AD Quality Auto 360p 720p 1080p Top articles1/5READ MOREStriving toward a more perfect me: Doug McIntyre Cowan, who completed 7 of 16 for 65 yards, was accompanied by members of his family and one of UCLA’s doctors. He was awaiting X-rays on a slight collapse of the right lung later in the night, and a UCLA spokesman said it was possible Cowan could be released afterward. As UCLA rallied from a 34-14 lead, Cowan was on the sideline with his shoulder pads off but walking around and speaking with teammates. After the game he spoke with several Arizona players on the field before going to the locker room. Rasshan turns heads UCLA’s plan was to play quarterback-turned receiver-turned quarterback Osaar Rasshan for a series or two, but when Cowan was knocked from the game, the time was extended. In his first snaps at quarterback, and a month after the move back behind center, Rasshan gave the Bruins’ lagging offense a jolt. He completed only 3 of 10 passes for 78 yards, but used his athleticism and ability to avoid pressure to muster another 57 yards rushing. “He played very, very hard, and very, very admirably, and made some plays with his feet, and made some plays with his arm,” Dorrell said. “I was encouraged, in his first time playing, to be able to do something like that on the road, in some difficult circumstances.” Rasshan entered the game with UCLA trailing, 34-14, on the second series of the third quarter. Up until then, the offense accounted for five first downs, 100 yards of offense and seven points. In less than a half, the Rasshan-led offense managed nine first downs, 188 yards and 13 points. “It was slower than I thought it was going to be,” said Rasshan, a redshirt sophomore. “I have to thank my offensive line and receivers. If they don’t trust me, I really can’t do much. They had me out there and helped me with the little things you don’t understand as a quarterback, until you’re in the game.” Injury report UCLA lost tailback Chris Markey to a sprained left ankle and tailback Christian Ramirez to a concussion, both in the first half. It left sophomore Chane Moline (15 carries, 62 yards) and walk-on Craig Sheppard (8, 28) in the backfield. “Moline, I was really encouraged with how he played,” Dorrell said. “He played hard running the football, and so did Sheppard. Craig Sheppard has a chance to get some carries, too, and help the offense engineer some points on some drives.” Markey said he will get X-rays either today or Monday. Reserve tight end Scott Glicksberg was lost to a shoulder dislocation. Nice gesture There was pushing and shoving between both sides during the final snaps of the game, when Arizona quarterback Willie Tuitama was taking a knee. After the final snap, Arizona center Blake Kerley started sprinting off the field, only to turn to the UCLA bench and extend his middle finger. Olson’s return? UCLA quarterback Ben Olson plans to return Nov. 24 when the Bruins host Oregon, according to sources. Olson, who has been out since tearing a knee ligament Oct. 6 against Notre Dame, was limited to a few individual drills last week in practice. He is expected to practice in a limited capacity this week, sources said. The Bruins host Arizona State on Saturday, and then have a bye before hosting the Ducks. However, it is uncertain whether Olson will regain his starting position upon returning. brian.dohn@dailynews.com160Want local news?Sign up for the Localist and stay informed Something went wrong. Please try again.subscribeCongratulations! You’re all set!last_img read more


first_imgA Donegal community organisation’s plans to play Santa for local families have hit a stumbling block – because so many needy parents have come to them for help.Avril McMonagle has pleaded with businesses to ensure Santa calls to every house in Donegal.The Donegal County Childcare Committee launched their Presents for Percy Appeal in 2011 and has supplied presents for thousands of local children.But the group has now admitted that the demand for Santa presents has been greater than they could have imagined and they have already been forced to turn away needy families. The group’s manager, Avril McMonagle, has now written a touching open letter in the hope that businesses can support their appeal an ensure that no other family have to be turned away.Take a couple of minutes to read Avril’s letter and see for yourself how much poverty is on our doorstep in every town and village across Donegal.‘NEVER ONCE DID I THINK SANTIE WOULDN’T DROP BY OUR HOUSE’“I would just like to share with you that Donegal County Childcare’s Presents for Percy Appeal has been totally swamped with requests on behalf of needy Donegal families for Christmas 2014. DCCC’s mission statement is ‘Positive Outcomes for Children and Families’ – today I feel that this is truly ridiculous and largely unachievable in terms of what we do. Percy with Donegal County Childcare Committee last year. Pic Clive Wasson“As some of you will know, the Presents for Percy Appeal was initiated by the DCCC staff team in 2011 to help families in Donegal meet Santa requests for their children. Although this is unusual activity for a Government supported organisation like ourselves – we pride ourselves on being an unusual and creative bunch in DCCC. But today I question this, as our ignorance of what’s happening out there can be easier to deal with that having a small glimpse of reality.“For the first time this year, we have had to turn individual families away from the DCCC office and direct them to one of the family support agencies on our distribution list. The assault to their pride and dignity that this has caused for some parents is embarrassing to be a part of. It takes huge courage to walk into a professionally kitted out office on Main Street Letterkenny and tell a total stranger you can’t afford to make a Christmas for your children. No parent should be forced to carry the guilt and feelings of inadequacy that this creates.“In an effort to try and ensure that all monies are going to needy families, I have spoken with family support organisations directly to get a sense, without personal details of the plight of families the Presents for Percy Appeal is supporting. All I can say is this; the real hardship, family struggle and insurmountable challenge facing families in our county is heartbreaking. Even though you may not know it, this involves your neighbour, the child who sits beside your child in school and the family you see in mass. If you think you are getting it tight for money – think again.“Looking back on my own childhood Christmas mornings, I cannot say the presents received were either expensive or excessive. The blue and white nurses set in a clear fronted box, the red tea set which Santie taped 50p to the outside of the box (still a mystery, even now) or the typewriter in a cardboard case with the tiniest lock complete with a typed note to me from the man himself, were the highlights of my all too brief ‘Santie years’. The thrill of getting a whole crate of fizzy minerals and a tin of Roses are ingrained in my memory. Treats just for Christmas, simple pleasures, nice memories – the security and magic of early childhood. Never once did I think that Santie wouldn’t drop by our house – sure why wouldn’t he? Weren’t me and my brothers out sweeping the front street for weeks before Christmas to make the reindeers landing as smooth as possible – of course he was coming to our house.“The maximum allocation to each child under the Presents for Percy Appeal is only €50 – but we don’t have enough. Some families have chosen to accept fuel vouchers or grocery vouchers instead – some for vouchers for children’s clothes and shoes. Santa has had to take a back seat in some households – he shouldn’t have to. Our early childhood memories are permanent, we will remember their finest detail into adulthood, they cannot be erased or changed. “I am asking businesses’ – especially businesses’ that DCCC work with over the year, early childcare services that we support free of charge all year round and any individual out there who can spare a small donation to help us this coming week if you can. We need to minimise the number of parents who are going to have to tell their children – Sorry, Santa didn’t come by our house this year – maybe next.Our sincere thanks … Avril McMonagle, Manager, Donegal County ChildcareDONEGAL GROUP FORCED TO TURN AWAY FAMILIES BECAUSE OF DEMAND FOR SANTA PRESENTS was last modified: November 30th, 2014 by StephenShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:appealAvril McdonegalDonegal County ChildcarePresents for Percylast_img read more


first_imgSOMEONE in Co Donegal is waking up today €100,000 richer – after scooping the prize in the Lotto.The ticket for the Easter millionaire raffle was bought at Easons in the courtyard shopping centre in Letterkenny, said a lotto spokeswoman.The winning ticket number is 133 112. Last night a winning ticket worth €1 million, a winning ticket worth €250,000 and two winning tickets worth €100,000 (one bought in Easons here) each were drawn by popular broadcaster Marty Whelan in National Lottery offices.The drawing of the top four winning tickets was web-streamed live on the National Lottery’s the web-streamed draw, the remaining 575 prize winning tickets were drawn for prize amounts ranging from €250 up to €10,000.Easter Millionaire Raffle ticket holders can check if they hold a winning ticket in any of the following ways:, where all 579 winning ticket numbers are available from midday 10 April 2012.Irish Independent on Wednesday 11 April 2012, where all winning ticket numbers will be listed.Any Lotto agent outlet from midday 10 April 2012.  €100,000 WINNING LOTTO TICKET SOLD IN LETTERKENNY was last modified: April 10th, 2012 by BrendaShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:donegal lotto winnereasons letterkennyletterkenny lottolotto winnerlast_img read more