Link for the chart ;
http://api.spanphotoshop.com/home_41e9d68bb7a84a5b9d85e92c975e2f41/adobe-px-assets/f148f65e0eac4ea6946e42d796410114

2004 Summer Olympics.
USA - 36 Gold medals, 39 Silver medals and 27 Bronze medals.
China - 32 Gold medals, 17 Silver medals and 14 Bronze medals.
Russia - 27 Gold medals, 27 Silver medals and 38 Bronze medals.

2000 Summer Olympics.
USA - 36 Gold medals, 24 Silver medals and 31 Bronze medals.
Russia - 32 Gold medals, 28 Silver medals and 28 Bronze medals.
China - 28 Gold medals, 16 Silver medals and 15 Bronze medals.

2008 Summer Olympics.
China - 51 Gold medals, 21 Silver medals and 28 Bronze medals.
USA - 36 Gold medals, 38 Silver medals and 36 Bronze medals.
Russia - 23 Gold medals, 21 Silver medals and 28 Bronze medals.

Part three for wellbeing & health.

Eggs, milk and meat provides the body with proteins.

Food that contains fats - quite obvious. Sugar and sweet foods contains fats. Fats are recommended in small amounts only. Excessive amounts can give the body problems such as obesity, diabetes and high blood pressure.

And with that, our topic two is done :D.

Hafeezhah :p

Okaaay, part two for wellbeing and health. In the previous post, we went through a list of food needed for an average male swimmer for a day. Basically, those are all mainly Australian and New Zealand food. In this post, we are discussing on eating before and after excercise, suggested food before competition and food that needs avoiding.

What an athlete consumes before, during and after exercise is important for comfort and performance during exercise. Eating before excercise is important as it can prevent the distracting symptoms of hunger during exercise. The major source of fuel for active muscles is carbohydrates.

When to eat :

Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you've eaten.

What to eat :

Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.

Suggested foods :

• 1 hour or less before competition
  -fruit or vegetable juice such as orange, tomato, and/or
  -fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
  -up to 1 1/2 cups of a sports drink.
  
• 2 to 3 hours before competition
  -fresh fruit
  -fruit or vegetable juices
  -bread, bagels
  -low-fat yogurt
  -sports drink
  
• 3 to 4 hours before competition
  -fresh fruit
  -fruit or vegetable juices
  -bread, bagels
  -pasta with tomato sauce
  -baked potatoes
  -energy bar
  -cereal with low-fat milk
  -low-fat yogurt
  -toast/bread with limited peanut butter, lean meat, or low-fat cheese
  -30 oz of a sports drink

Foods to avoid before excercise/competition :

Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal.

[http://sportsmedicine.about.com/sitesearch.htm?terms=eating%20after%20competitions&SUName=sportsmedicine&TopNode=99]

Hafeezhah ;p

Qns : How would the organizer of YOG look after atheletes nutrition meal and body maintenance over the period of 6 months? State your plans and recommendations. This includes before and after the competition.


Different sports require different diets. For example, the best swimmers can train for three days at six hours per day thus requiring daily recovery diet of high-energy and high-carbohydrate foods.
[ Information from http://australianfood.about.com/b/2008/07/31/an-olympic-diet.htm ]

Lunch: A Grilled Chicken Salad with several slices of Cheese & Olive Damper washed down with a Mango & Passionfruit Lassi.

Grilled Chicken Salad.

Cheese & Olive Damper. Damper is a yeastless bread that was traditionally eaten in Australia by early colonial settlers.
It was simply made of flour, salt, sugar and either water or less frequently, milk.
Damper was cooked in the ashes of a fire or wrapped around a stick and cooked over an open flame. It would be consumed with whatever condiments were handy such as sliced of meat or golden syrup.

Mango and Passionfruit Lassi. This delicious Indian drink has been mixed with tropical passionfruit and a hint of fresh mint.

Before Training: 250 ml liquid meal supplement.
After Training: Sports drink + two slices of Homemade Muesli Bar

Dinner: Large portion of Asian Chicken & Asparagus Stir-fry with several slices of Cheese & Olive Damper and a glass of fruit juice.

Asian Chicken & Asparagus Stir-fry.

Dessert: One or two ANZAC Biscuits.

ANZAC Biscuits.

Originally named "Soliders’ Biscuits" and containing just flour, sugar, milk powder and water, these simple biscuits were made to endure the journey at sea.
Now the biscuits are more of a treat with the addition of butter, golden syrup and desiccated coconut.



Before Bed: Strawberry Yogurt Smoothie or a small portion of Tropical Fruit with Yogurt

Tropical Fruit Salad.


All this for just one person, for just one day. Eating itself is an Olympic sport!

Next post ; part two.

Hafeezhah ;p

The three main core values of the Olympic
Movement, which inspire us on individual and
organisational levels, are:

• Excellence: This value stands for giving
  one’s best, on the field of play or in the
  professional arena. It is not only about
  winning, but also about participating, making
  progress against personal goals, striving to
  be and to do our best in our daily lives and
  benefiting from the healthy combination of a
  strong body, mind and will.
  
• Friendship: This value encourages us to
  consider sport as a tool for mutual
  understanding among individuals and people
  from all over the world. The Olympic Games
  inspire humanity to overcome political,
  economic, gender, racial or religious
  differences and forge friendships in spite of
  those differences.
  
• Respect: This value incorporates respect for
  oneself, one’s body, for others, for the rules
  and regulations, for sport and the
  environment. Related to sport, respect stands
  for fair play and for the fight against doping
  and any other unethical behaviour .

+ Sportsmanship: This value is a conformance to the rules
and spirit of the game. Sportsmanship expresses an aspiration that the activity will be enjoyed for its own sake, with proper consideration for fairness, ethics, respect, and a sense of fellowship with one's competitors. Sportsmanship typically means fair play. Fair play refers to all participants having an equitable chance to pursue victory and acting toward others in an honest, straightforward, and a firm and dignified manner even when others do not play fairly. It includes respect for others including team members, opponents, and officials.

+Empathy:This value is the capability to share and understand another's feelings and emotions. It is often characterized as the ability to "put oneself into another's shoes". Do not jeer the competitor who has just lost ; this also shows poor sportsmanship. if we were in his place, how would we feel ?

;D

Olympics....

The evolution of the Olympic Movement during the 20th century forced the IOC to adapt the Games to the world's changing social circumstances. Some of these adjustments included the creation of the Winter Games for ice and snow sports, the Paralympic Games for athletes with physical disabilities, and the Youth Olympic Games for teenage athletes. The IOC also had to accommodate the Games to the varying economical, political, and technological realities of the 20th century. As a result, the Olympics shifted away from pure amateurism, as envisioned by Coubertin, to allow participation of professional athletes. The growing importance of the mass media created the issue of corporate sponsorship and commercialization of the Games.

The 2010 Summer Youth Olympic Games (officially known as I Summer Youth Olympic Games) is the inaugural Youth Olympic Games, a major international sports and cultural festival to be celebrated in the tradition of the Summer Olympic Games from August 14 to August 26, 2010, during the XXIX Olympiad. The Games will be held in Singapore, in a decision announced on 21 February 2008 after mail voting by 105 IOC members.

The Olympic Games are an international event of summer and winter sports, in which thousands of athletes compete in a wide variety of events. The Games are currently held every two years, with Summer and Winter Olympic Games alternating. Originally, the ancient Olympic Games were held in Olympia, Greece, from the 8th century BC to the 5th century AD. In the late 19th century, Baron Pierre de Coubertin was inspired by Olympic festivals to revive the Games. For this purpose, he founded the International Olympic Committee (IOC) in 1894, and two years later, the modern Olympic Games were established in Athens. The IOC has since become the governing body of the Olympic Movement, whose structure and actions are defined by the Olympic Charter.

The BeiJing Olympics Mascots...