Creatine creates quite a stir in the world of sports. Manufacturers of this supplement market their products by claiming that sports celebrities are regular users. The list includes FIFA and NBA Most Valuable Players and weightlifting and sprint champions.
Creatine Monohydrate is a compound that occurs naturally in the body. Its job is to help your muscles release its stored energy. It is also found in red meat, poultry, fish, and other protein-rich foods. You can also get it over the counter at pharmacies in the form of powder or capsule.
It works by increasing the body’s amount of muscular energy that is stored in our muscle cells in a molecule called Adenosine TriPhosphate, commonly referred to as ATP.
If money makes the world go round, then by analogy, ATP makes the body go round. Each time we exert effort and require our muscles to produce energy, we pay the muscle cells with Adenosine TriPhosphate. The more strenuous the movement, the more ATP we pay for it.
Every athlete knows that physical strength and might spells the difference between losing and winning. Hence, together with determination, inspiration and will power, athletes need to pack in a good amount of energy reserves before going into the battlefield. However, our body can carry only so much ATP, anything beyond the threshold is excreted out. Hence, after a few minutes of highly strenuous activity, our muscle cells exhaust its muscle reserves and we get tired and slow down.
And that is when athletes turn to creatine. Taking a regular dose of supplement during practice and exercise is like opening a power credit line. Each time you run out of ATP, creatine replenishes the muscle cell’s reserves. It delays fatigue and boosts your energy.
Translated into real time athletic activity, Creatine gives you an emergency account of Adenosine TriPhosphate reserves. This is especially true in sports that call for immediate and sudden burst of energy like lifting weights, jumping and sprinting. The element shots up the ATP reserves thereby giving the athlete a surge of power to dash through to the finish line.
However, like any financial institution that goes unchecked, it could turn into a loan shark. Therefore, care and caution is required before plunging into the creatine habit. Reported side effects include stomach and muscle cramps, diarrhea, vomiting, and nausea.
Bottom line: Consult your physician or health professional before taking in any form of performance enhancing supplements.
Thursday, February 14, 2008
Everyone’s Guide to Post-workout Recovery Nutrition
What you need to eat for proper recovery after a workout depends on the type of movements or exercise routine. For the fitness buff who does a 30-minute routine several times a week, recovery nutrition is not much of an issue. But for those cramming to lose a few inches in time for the prom, or under intense training for the big game, it is a big part of the deal.
A good post-workout recovery meal plan should be designed to replenish what was lost during the activity. When you exercise, you spend on energy, burn calories and shed loads upon loads of sweat. Therefore, you need to re-hydrate yourself and refuel your muscles.
Thirst is the most compelling sensation when our body is engaged in any strenuous activity. And to properly quench that thirst, drink less water and gulp down glycogen-rich fruit juices. Fruit juices not only replace lost fluid but also calories and carbohydrates. Highly recommended for this job are cranberry, apple and grape juice. Smoothies and milk shakes are also good options with have high nutritional values.
Our muscles need high-calorie carbohydrates to fuel its everyday activities. One serious workout session burns calories and depletes blood sugar. You need to consume carbohydrates and replenish what was lost. So, if you are on a low-carb diet, think twice before embarking on a hard and intense fitness routine.
Because our muscles are made of protein, it is best recommended to consume both carbohydrates and protein right after a workout. Carbohydrates replenish the fuel while protein repairs the energy machine. Our muscular system needs protein for growth and repair. This could come in the form of a peanut butter sandwich, fruit yogurt, oatmeal pudding or cereal with milk.
The immediately visible by-product of exercise is sweat. Some people measure the intensity of their workout by the amount of sweat they produce on their backs and foreheads. When you sweat, you lose both water and sodium. Sodium is needed in fluid retention and prevention of dehydration. Replenish sodium by eating salty foods like salted crackers, pretzels and salted nuts.
Finally, the most important part of recovery nutrition is rest. After an intense workout, reward yourself with a nice good night sleep. What you have eaten goes down the drain if you do not give your body the time to actually use it. Take a rest to refuel and recharge. Take a rest to heal and repair. It is in the natural order of things. After a good exercise and a nutritious post-workout meal comes a good night sleep.
A good post-workout recovery meal plan should be designed to replenish what was lost during the activity. When you exercise, you spend on energy, burn calories and shed loads upon loads of sweat. Therefore, you need to re-hydrate yourself and refuel your muscles.
Thirst is the most compelling sensation when our body is engaged in any strenuous activity. And to properly quench that thirst, drink less water and gulp down glycogen-rich fruit juices. Fruit juices not only replace lost fluid but also calories and carbohydrates. Highly recommended for this job are cranberry, apple and grape juice. Smoothies and milk shakes are also good options with have high nutritional values.
Our muscles need high-calorie carbohydrates to fuel its everyday activities. One serious workout session burns calories and depletes blood sugar. You need to consume carbohydrates and replenish what was lost. So, if you are on a low-carb diet, think twice before embarking on a hard and intense fitness routine.
Because our muscles are made of protein, it is best recommended to consume both carbohydrates and protein right after a workout. Carbohydrates replenish the fuel while protein repairs the energy machine. Our muscular system needs protein for growth and repair. This could come in the form of a peanut butter sandwich, fruit yogurt, oatmeal pudding or cereal with milk.
The immediately visible by-product of exercise is sweat. Some people measure the intensity of their workout by the amount of sweat they produce on their backs and foreheads. When you sweat, you lose both water and sodium. Sodium is needed in fluid retention and prevention of dehydration. Replenish sodium by eating salty foods like salted crackers, pretzels and salted nuts.
Finally, the most important part of recovery nutrition is rest. After an intense workout, reward yourself with a nice good night sleep. What you have eaten goes down the drain if you do not give your body the time to actually use it. Take a rest to refuel and recharge. Take a rest to heal and repair. It is in the natural order of things. After a good exercise and a nutritious post-workout meal comes a good night sleep.
Monday, February 11, 2008
Tasmanian Get-away Express
Launceston airport is the pride not only of Launceston City but also of the entire Tasmania Island. From Launceston, the rest of the island may then be explored by car, plane or boat. It is the gateway to Tasmania from the mainland and vice versa.
It is the entry point of choice for that exciting Tasmanian adventure and also services the neighboring Flinders Island and the King Island. Travelers flying in from the major Australian cities of Sydney, Melbourne and Brisbane could easily get a car through hire vehicle services based at the airport.
The privatized airport is being leased by Australia Pacific Airports Corporation (APAC) in a joint venture with the City Council of Launceston. APAC and the local council jointly exercise management prerogatives and duties including the power to hire and fire employees to ensure quality service, security and safety, as well as environmental compliance.
The state-of-the-art air facility sits at an elevation of 562 feet above sea level with an area of 180 hectares. It also features a wide car park, a touch screen information system, cafes and ATM hub. The modern airfield could accommodate planes ranging from the 177-seater 32S giant flying machine to the small aircrafts which tourists love to hire for that exhilarating joy ride.
The airport which opened in July 1929 prides itself as one of the pioneers in the commercial airline industry throughout Australia. It traces its history back to the first flight across Bass Strait on December 17, 1919 by Lt. Arthur Long who launched a single engine biplane off a horse corral in Launceston. After a quite difficult flight and an emergency landing in Torquay, he arrived safely in Melbourne more than six hours later.
The historical yet modern Launceston airport is the perfect doorway for the great Tasmanian get-away.
It is the entry point of choice for that exciting Tasmanian adventure and also services the neighboring Flinders Island and the King Island. Travelers flying in from the major Australian cities of Sydney, Melbourne and Brisbane could easily get a car through hire vehicle services based at the airport.
The privatized airport is being leased by Australia Pacific Airports Corporation (APAC) in a joint venture with the City Council of Launceston. APAC and the local council jointly exercise management prerogatives and duties including the power to hire and fire employees to ensure quality service, security and safety, as well as environmental compliance.
The state-of-the-art air facility sits at an elevation of 562 feet above sea level with an area of 180 hectares. It also features a wide car park, a touch screen information system, cafes and ATM hub. The modern airfield could accommodate planes ranging from the 177-seater 32S giant flying machine to the small aircrafts which tourists love to hire for that exhilarating joy ride.
The airport which opened in July 1929 prides itself as one of the pioneers in the commercial airline industry throughout Australia. It traces its history back to the first flight across Bass Strait on December 17, 1919 by Lt. Arthur Long who launched a single engine biplane off a horse corral in Launceston. After a quite difficult flight and an emergency landing in Torquay, he arrived safely in Melbourne more than six hours later.
The historical yet modern Launceston airport is the perfect doorway for the great Tasmanian get-away.
A Day in Wonderland
Laguna Whitsundays Resort is the wonderland you thought exists only in your dreams. You definitely would have every reason to be lazy and yet would not want to waste a moment in exploring the marvelous gifts of nature. Top it off with world-class amenities and royal service and you got your private heavenly haven.
Located on central Queensland’s magnificent Whitsundays coast, the resort is accessible by boat via the Laguna Marina, by the Tilt Train of Queensland Rail or by car through the Bruce Highway. Guests may also fly in through the Whitsundays Coast Airport in Proserpine or Mackay Airport where hire cars booked by the resort staff would be waiting for you.
For a sweet escape to paradise, you can hire a private seaplane and get a sweep of the out-of-this-world panorama composed of the Great Barrier Reef, the Conway National Park Rainforests, the Whitsundays Islands, the Whitehaven Beach and of course the landscape itself of the world class Laguna Whitsundays Resort.
For those who want to really immerse themselves with nature, avid hikers and trekkers will not be idle with the many tracks and footpaths along the coastal bushlands which host a diverse flora and fauna ecosystem. With the sparkling beach, you would not pass on the water sports provided by the resort complete with hired personal instructors.
At Laguna Whitsundays Resort, you can never miss the renowned 18-hole Turtle Point Golf Course. With the beautiful villas lining the freeway and the native bushlands interspersed with natural water hazards, golf is both a sport and a therapy in the truest sense of the word. Resident PGA professionals are available for private coaching and clinics.
Indeed, Laguna Whitsundays Resort is a dreamland where you just can’t have enough even if you stay for a lifetime.
Located on central Queensland’s magnificent Whitsundays coast, the resort is accessible by boat via the Laguna Marina, by the Tilt Train of Queensland Rail or by car through the Bruce Highway. Guests may also fly in through the Whitsundays Coast Airport in Proserpine or Mackay Airport where hire cars booked by the resort staff would be waiting for you.
For a sweet escape to paradise, you can hire a private seaplane and get a sweep of the out-of-this-world panorama composed of the Great Barrier Reef, the Conway National Park Rainforests, the Whitsundays Islands, the Whitehaven Beach and of course the landscape itself of the world class Laguna Whitsundays Resort.
For those who want to really immerse themselves with nature, avid hikers and trekkers will not be idle with the many tracks and footpaths along the coastal bushlands which host a diverse flora and fauna ecosystem. With the sparkling beach, you would not pass on the water sports provided by the resort complete with hired personal instructors.
At Laguna Whitsundays Resort, you can never miss the renowned 18-hole Turtle Point Golf Course. With the beautiful villas lining the freeway and the native bushlands interspersed with natural water hazards, golf is both a sport and a therapy in the truest sense of the word. Resident PGA professionals are available for private coaching and clinics.
Indeed, Laguna Whitsundays Resort is a dreamland where you just can’t have enough even if you stay for a lifetime.
Fall in Love in Kununurra
Kununurra is not just a romantic escapade; it is by itself a love story. Western Australia’s largest town is the embodiment of the triumph of determination over adversities and chronicles the marriage between man’s ingenuity and nature’s rewards that ends in a happy ever after. Minus the car tied with tin cans, of course.
An aboriginal word which means Meeting of the Big Waters, Kununurra is a verdant oasis that features acres of irrigated farmlands. What used to be infertile soil not suitable for agriculture now serves as the food basket not only for the city but to the entire Kimberley region as well.
Outdoor Australia magazine’s second best town to live in Australia boasts of preserved natural destinations like gorges, waterfalls and ranges that can be reached by car just a few minutes from the town center. Hire helicopters are also available for trips to the deep rainforests which are inaccessible by car or on foot.
Ord River that feeds the Argyle and Kununurra lakes is home to the famous Jesus Birds that got its name because they appear to walk on water as they saunter across lily pads. Fishing enthusiasts may also hire boats and test their skills against archerfishes at the man-made lakes.
This young town that traces its roots to only five decades back is the natural result of the great Ord River Irrigation Scheme. The plains beside the Kununurra Lake they were creating as one of the catch basin for the Ord River was designated as service community for the farmers and laborers hired and brought to the area. When the project proved successful, the settlers were the first to witness and benefit from the fruits of the happy matrimony between man and nature.
So, whenever you feel the need to be one with nature, think of Kununurra, come and fall in love.
An aboriginal word which means Meeting of the Big Waters, Kununurra is a verdant oasis that features acres of irrigated farmlands. What used to be infertile soil not suitable for agriculture now serves as the food basket not only for the city but to the entire Kimberley region as well.
Outdoor Australia magazine’s second best town to live in Australia boasts of preserved natural destinations like gorges, waterfalls and ranges that can be reached by car just a few minutes from the town center. Hire helicopters are also available for trips to the deep rainforests which are inaccessible by car or on foot.
Ord River that feeds the Argyle and Kununurra lakes is home to the famous Jesus Birds that got its name because they appear to walk on water as they saunter across lily pads. Fishing enthusiasts may also hire boats and test their skills against archerfishes at the man-made lakes.
This young town that traces its roots to only five decades back is the natural result of the great Ord River Irrigation Scheme. The plains beside the Kununurra Lake they were creating as one of the catch basin for the Ord River was designated as service community for the farmers and laborers hired and brought to the area. When the project proved successful, the settlers were the first to witness and benefit from the fruits of the happy matrimony between man and nature.
So, whenever you feel the need to be one with nature, think of Kununurra, come and fall in love.
Sunday, February 3, 2008
My World
I am a slave to nothing but excellence – not perfection but
excellence. Perfection is doing things according to the specifications
and expectations of others right down to the very minutest detail.
Excellence is doing things to the best of your talents and abilities
employing creativity and resourcefulness, often exceeding
expectations.
I am a stay-at-home mom with a diversity of interests. On top of the
list is shopping, a.k.a., bargain hunting. Oh, I just love to shop,
both online and on foot. Digging deep into the shop's shelves or web
pages and finding the best item at the lowest possible price gives me
a high that wears away the most stressful week. But no, I am not a
shopaholic. I vehemently object to that condescending term that
degrades wise and well-thought-of-purchase buying attitude into some
form of an addiction. No, it is not an addiction. It is a therapy.
As much as I am technology and internet savvy, I have been trying to lead a
small crusade to keep the old tradition of writing letters. You know
the one where you get hold of a pen and paper (I prefer the scented
ones), write something, fold the paper and insert a dried flower,
place everything inside the envelope, lick a stamp and drop it at the
post office. Usually, I receive SMS or email that they have had
received my letter and I reply, via SMS or email that they too have to
send me a post-office reply letter. Nothing beats the nostalgia of
rereading letters from friends and family while sipping after-lunch
coffee at the terrace during power blackouts. More than the scented
ink and paper, one look at the writer's penmanship is enough to
trigger an avalanche of good old memories.
Obviously, I love to write, from poem and haiku to comments and
letters to the editor. I also love words. I love to play with words,
from scrabble and boggle to the crossword puzzle. But then again, I am
not just a writer. I am a consciously responsible Christian writer. My goal in
life is to be an instrument of goodwill to men.
Indeed, the pen is mightier than the sword. But the same pen is
nothing without words. Finally, the sword and words are nothing without THE WORD. Indeed, THE WORD makes the difference.
Tuesday, January 29, 2008
Men and Diamonds – Long Lost Friends
We see only what we see and what we are made to see. For the longest time, diamond was synonymous with feminine beauty, glamour and elegance. Massive marketing efforts are driven towards making her pick one and coax him to buy. Yes, the brilliant sparkle of this pricey crystal is like a hundred ballerinas dancing gracefully under a dazzling light show. Yes, the gem that is cut and polished to precision by devoted artisans radiates with delicate finesse and sensitive flair. But there is more than what meets the eyes.
Beyond the blinding luster is an element of nature that is proclaimed as the hardest stone on earth. The crystal did not come about with care and attention but with the force and pressure of the earth from all directions. Like the phoenix, the most coveted jewel exists today because it had survived the worst of the earth.
Diamonds actually have more things in common with men than with women. It would in fact make a compelling symbol of masculine charm. The stone that sits on top of the scratch-and-cut chain exudes with natural confidence, sincerity, dependability and stability – the very attributes that make a man. Just like the equally prized metals that hold the gemstone in place, a man is the rock that supports a house and the people that calls it a home. Indeed, a true man is a priceless treasure in everyone’s heart.
Time is high for human perceptions to change. Diamond jewellery is no longer equated with femininity, neither is it within the exclusive province of female fashion. Men are no longer confined to the role of the generous and thoughtful giver where aside from being the miners, cutters, polishers, setters, jewelers and shotgun bearing blue guards, men’s participation in this lucrative industry is the non-speaking role of a loving father, fiancé or husband who hands over his credit card with a smile.
Before, when men ask about a sparkling ring or earrings at an upscale jewelry store, sales attendants are quick to ask if it’s for the girlfriend or the wife. Why do they always have to presume that it is for somebody else? Worse, why do they always have to presume it is for a lady? Worst still, why do they always say that the diamond is a girl’s best friend and that a man’s best friend is the dog?
Men, too, do love the shining shimmering splendid thing. Though we still have to see a gentleman wearing a solitary three-carat pendant on his neck, it is not uncommon to see men in suits sporting rings, hoop or stud earrings and designer cufflinks encrusted with the lustrous crystal that also finds itself in men’s neckwear in the form of studs in dog tags and adornments in pendants such as the ubiquitous cross and crescent symbols.
So next time you are out of novel ideas for a Father’s Day gift, drop by your favorite jeweler’s shop. Buy him a diamond and show him your everlasting love.
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