3 Social Media Random Acts of Kindness Ideas

I love Random Acts of Kindness. My family did a year of Random Acts of Kindness once, but that is a post for another day. Since, I have been a blogger, I have noticed that Random Acts of Kindness can extend to Social Media as well. Sooo here are 3 Social Media Random Acts of Kindness Ideas.

  1. Spread Compliments on Social Media

If a positive thought pops in your head about the post or picture you see as you scroll through your Facebook, Twitter, or Instagram feeds, share it with the person! If we keep the compliment to ourself, we will miss a chance to lift someones spirits.heart photo

 

2. Write a Positive Review

If you love a store, restaurant, or business, go to one of their social media pages and leave a nice review or comment. Make sure to mention by name any employees who were particularly helpful. This will not only put a smile on the employees face, but could also potentially improve their chances of getting a raise or promotion.

3. Create a “Stuff I Want to Buy” Pinterest board So You Can Find Blogger Recommendations When You are Ready to Shop

I love reading blogs. I don’t know about you, but I often find products I want to purchase by reading blogger recommendations. Many times, I didn’t even know the product existed before reading a blog. Before I began blogging, I didn’t realize bloggers recieved a small commission, at no cost to me, if I purchased the product through the product link on their blog. The commission varies depending on which affiliate the bogger is using. With Amazon Affiliates, for example, bloggers even get a commission for other purchases made within 24 hours of clicking on the product link in the blog post. So if the blog link initiated a little online shopping on Amazon, the blogger gets a small commission for those purchases too.

Create a “Stuff I Want to Buy” Pinterest Board

Many times I decided I wanted a product after reading the blogger’s recommendation, but I wasn’t ready to buy the product yet. When I was ready to do a little online shopping, I couldn’t find that product or the blog post that recommended the product again. Sometimes I remembered the product, but couldn’t  remember the specific name or brand of the product. Since I couldn’t remember these details, I couldn’t purchase that product I REALLY wanted! This was frusturating, so I decided to set up a “Stuff I Want to Buy” Pinterest board. I now fill this board with blog posts that recommend products, ebooks, or ecourses I want to buy one day. All the products I want to buy are all in one place when I am ready to shop.

With this Pinterest board, I can easily find the blog post that convinced me to buy the product in the first place. I can then click on the link to buy the product.  Plus the blogger gets the credit and commission. Before I created a “Stuff I Want to Buy” Pinterest Board, I was missing out on products I REALLY wanted and bloggers were missing out on a commission.

package photo

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Stuff I Want to Buy

For more Random Acts of Kindness ideas check out the Kindness Matters Cards – Box of 100 – Kindness Is Contagious Challenge Card

Are you thinking about starting a “Stuff I Want to Buy” Pinterest Board?

I just might have the perfect product recommendation posts to add to your board…MY recommendations posts. Wink Wink.

The Ultimate Gift List for the Fitness Fanatic 

The Ultimate Gift List for the Christian Soul

Some of my favorite products from these two posts are

I also love the “Quiet Time with God Basket.” You can find more about it here.

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

Travel Soccer Meal and Snack Ideas for Optimal Performance

Travel Soccer is no cake walk especially if you are eating cake before the game! Travel soccer players often have to play two games a day and games are frequently on back-to-back days. The soccer player’s meals should provide adequete fuel, hydration, protein, and electrolytes and post-meals also need to replenish nutrients lost during the prior competition. Players want to eat these meals in a time frame that can help prevent hunger AND prevent GI problems due to undigested foods.   With the busy schedule and frequent games, sometimes deciding on meals and snacks is overwhelming. This post provides travel soccer meal and snack ideas. Whether you prefer to cook at home or need something you can grab and go, this post has it coverd.

Pre-game Meal Overview

The Pre-game meal should be high in carbohydrates (to maximize glygogen stores, which is the storage form of readily available energy), moderate in protein, low in fat, spicy foods, simple sugars, and fiber. The meal should be eaten 2-4 hours before the game. (I lean towards 2 hours)

During the Game Nutrients Overview

Hydrating with just water is recommended if your competition last for less than an hour. Since soccer is a one-hour sport, frequently drinking water throughout the game is usually preferable. If you are attending a long practice or an all day soccer camp, consume 30 to 60 grams of carbohydrates after an hour to enhance endurance. Consume electrolyte-replenishing products like Gatorade or nuun tablets along with water when you are practicing for longer than an hour. When exercising for an extended period of time (marathon time frame), consume carbohydrates every 15 to 20 minutes. Ex: Gel packs, energy bars (See links below)

A Note about Electrolyte Replenishers

Note that limiting simple sugars is a pre-game recommendation to prevent GI distress, and yet some sports drinks contain simple sugars. This can be confusing since after an hour you will need electrolytes and carbohydrates, but you are also trying to avoid simple sugars. I have heard testimony from some runners that the simple sugars in sports drinks do, in fact, bother their stomach. Everyone is different, and some can tolerate simple sugars a little more than others.

Here are my thoughts on this subject. Ideally you will eat more complex carbohydrates and less simple sugars in your pre-game meals or between game meals and snacks. However, sometimes our bodies run out of energy. Have you ever seen a runner “hit the wall?” These runners have literally run out of fuel. They no longer have the fuel to be able to move! So in a crutch and when you don’t have the time to get the fuel from elsewhere, simple sugars found in sports drinks will do the trick.  Sports drinks have the needed carbohydrates, electrolytes, and water all in one place. Therefore, sports drinks are good to have handy in a pinch. Plus, if your glycogen storage (storage form of carbohydrates) is extremely low, these simple sugars are faster acting.

But…

You do have other options. Remember, when you are exercising for over an hour, your body is going to need more electrolytes, carbohydrates, and, of course, water. One option is to get your electrolytes and water through your beverage and your carboydrates through food. You can do this by using electrolyte tablets like nuun tablets in your water. Another option is to get your electrolytes and carbohydrates through food; then, drink plain water to rehydrate. Many energy bars contain electrolytes and more complex carbohydrates like oats. I also love no-bake energy bites as an electrolyte and carbohydrate source. You can find several excellent dietitian developed recipes below. In other words, sports drinks contain all three components: water, electrolytes, and carbohydrates. However, you can combine other options to get all three componets and still consume less simple sugars.

*Note if you have decreased kidney function, be sure to talk with your doctor before using electrolyte supplements or enerygy bars. When you have decreased kidney function, you may need to limit the amount of electrolytes in your diet.

soccer photo

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Ideas to Replenish Electrolytes During a Long Practice or All-day Camp:

 

 

Two Games a Day: Meal Between Games Overview

The goal of the between game meal is to replenish glycogen stores, replenish fluid loss, and replenish electrolyte loss. Your meal should be higher in carbohydrates and moderate in protein. You want the meal to satisfy hunger, but not cause GI distress. In other words, you don’t want to eat something too heavy between games.

Ideas to Replenish Electrolytes Between Games:

  • See above “Ideas to Replenish Electrolytes” 

Post Game Meal IF you do NOT have a game the next day: Overview

Your number one priority is to hydrate. The goal of this meal is to replenish glycogen, lipids, and protein lost during the game. You can replenish these adequately with a normal healthy meal. A healthy plate should be ¼ lean carbohydrates, ¼ lean meats, and half fruits and vegetables.

Post Game Meal IF you have another Game AGAIN the Next Day: Overview

The #1 priority is to replace fluid loss. If you have a game the next day, the meal should take place within 30 minutes after the competition. The meal should be high in carbohydrates to replace glycogen loss and moderate in protein. Make sure half your plate is filled with fruits and vegetables as well. THEN, if you are competing AGAIN the next day, you should eat 1 to 1.5 grams of carbohydrate per kg body weight every 2 hours for 6 hours.

Carbohydrates Ideas to Eat Every 2 Hours for 6 Hours (When playing AGAIN the next day)

  • Banana
  • Pita bread and hummus
  • Whole Wheat Crackers with babybel cheese

  • Whole Wheat Crackers with peanut butter or cheese

  • Chocolate Peanut Butter Energy Bites (See Recipe)

Remember your pre-game meal, between game meal or snack, and your post game meal especially if your are completing AGAIN the next day should be high in carbohydrates and moderate in protein. Use the table below to pick a meal high in carbohydrate, moderate in protein, and low in spicy foods, simple sugars, and fat.

Pick a Carbohydrate Pick a Protein
Baked Potato Lean Turkey
Whole Wheat Pasta Lean Ground Beef
Whole What Bread (Sandwich) Grilled Chicken
Brown Rice Cheese
Whole Wheat Pita Eggs
Whole Wheat Soft Tortilla Nuts
Whole Wheat Bagel Thin slices of chicken
Banana (Eat a whole wheat carb as well; natural simple sugars are ok as long as they are eaten with a complex carb. Complex carbs last longer.)
Orange (Eat a whole wheat carb as well; natural simple sugars are ok as long as they are eaten with a complex carb. Complex carbs last longer)
Whole Wheat Greek Yogurt Pancakes

Recipe from Kelli Shallal, MPH, RD at www.hungryhobby.com

 

Sometimes you may not have time for a sit-down meal between games, or when your game is early. Below are some healthy on-the-go meal or snack options.

Use the table below to pick a On-The-Go meal high Carbohydrate, Moderate protein, low in spicy foods, simple sugars, and fat.

Pick a Carbohydrate Pick a Protein
Popcorn (It’s a whole grain!) Boiled Egg
Whole Wheat Bread Peanut Butter
Whole Wheat Bagel Lean Turkey Slices
Whole Wheat Pita Thinly Sliced Chicken
Whole Wheat Crackers Nuts
Whole Wheat wrap Cheese
Organic Boom Chick Pop Cream Cheese
Pretzels Hummus
Banana BabyBel Cheese
Orange Horizon Organic Cheese sticks
Low Sugar/whole grain cereal
If You Really Don’t Have time you can grab a Bar that has Both Carbs and Protein
Sustain Energy Bar Sustain Energy Bar
Power Bar Power Bar
ClifBar CliffBar
Unreal Bar Unreal Bar
Rx Bar Rx Bar
Gel Pack Gel Pack
No-Bake Energy Bites (See a list of Dietitian Developed Recipes Below) No Bake Energy Bites

No Bake Energy Bites

No-Bake Peanut Putter Cherry Trail Mix Bites from Sarah Schlichter, MPH, RD at www.bucketlisttummy.com

Protein Brownie Bites by Lara Clevenger, RD at www.laraclevenger.com

Pumpkin Pie Energy Balls from Dixya Bhattarai, RD at www.foodpleasureandhealth.com

Almond Pistachio Cocoa Bites from Amy Gorin, RD at amydgorin.com

Brownie Pistachio Energy Bites from Jennifer Mulr Bowers, RD at dr.jennbowersnutrition.com

Soccer photo

Pre-game, post-game, and Between Meal Ideas:

 (Remember pre-game and in between meals should be high in carbs, moderate in protein, and low in fats, fiber, and spicy foods. You don’t want the between game meal to be too heavy since they meal will probably be within 2 hours of the game. Incorporate high fiber fruits, beans, and vegetables in the post-game meal.)

  •  Baked Potato with lean ground turkey and cheese
  • Whole wheat pasta with lean ground beef and tomato sauce
  • Whole wheat turkey sandwich with pretzels
  • Marinated grilled chicken with brown rice
  • Lasagna
  • Whole wheat bread with thinly sliced chicken
  • Omelet sandwich on whole wheat bread and a banana
  • Turkey and cheese wrap in a whole wheat soft tortilla
  • Whole Wheat Bagel with cream cheese
  • Pita bread (whole wheat) with hummus
  • Whole Wheat French Toast

 

On-the-Go Meal or Snack Ideas (great for times when you are in a hurry or in between two games):

  • Whole Wheat Bagel with Cream Cheese
  • Boiled egg, Pretzels, and a Banana
  • Popcorn and nuts
  • Turkey sandwich with pretzels
  • Peanut Butter or cheese with whole wheat crackers, or
  • BabyBel cheese and crackers

  • Total Cereal, orange slices and a boiled egg

  • Hummus on whole wheat pita bread
  • A ClifBar and a banana

  • Popcorn, nuts, and a banana

* Note: When stopping at a restaurant, try to follow the same meal guidelines. For example, when you are eating a pre-game meal, you may want to choose a grilled chicken sandwich without the fries. Fries are higher in fat and can cause more GI distress. Remember to try to avoid higher fat foods and fried foods.

For more details on why these meal recommendations are helpful for the soccer athlete, see “Sports Nutrition: What to Eat Before, During, and After Competition for Optimal Performance.”

 

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

 

 

The Ultimate Gift List for the Health and Fitness Fanatic

 

Disclosure: This site contains affiliate links (See full disclosure). No really, this particular post is all about my favorite health and fitness gifts.  Sooo this particular post has affiliate links all up and down and sideways. Writing this fun post has me ready to make my personal wish list! Have fun reading and gift lists planning!

The Health and Fitness Gift List

    1. I love this water bottle!

30oz Inspirational Fitness Workout Sports Water Bottle with Time Marker | Measurements | Goal Marked Times Bottle For Measuring Your H2O Intake, BPA Free Non-toxic Tritan (Think Pink Fuchsia)

This pretty water bottle includes inspirational words to keep you motivated and uplifted. The water bottle is BPA free as well. My favorite water bottles provide a time marker/measurenent indicator on the bottle so that you can be sure you are taking in enough water throughout your day.

2. I am so excited about this Fitbit! The Fitbit Ionic Smartwatch, Slate Blue/Burnt Orange, One Size (S & L Bands Included) is amazing and looks cool too! Just like the other fitbits, you can track your steps, workouts, calorie burn, sleep, recieve call and text notifications, and many more features. This Ionic includes workouts on your writs with step-by step coaching. You can store and play 300+ songs and access your favorite apps! I would LOVE to get this as a Christmas gift (wink, wink to my husband)

3. Ok, so if your loved one gets this Fitbit or has another Fitbit, you may want to give Fitbit accessories as a gift like a pretty Fitbit band. I am in love with the teal color band for the Fitbit Ionic! Check it out and other pretty colors by clicking the link below:

Quartly New Soft Silicone Replacement Sport Band Strap for Fitbit Ionic Smart Fitness Watch (D)

 

4. Okay, Okay so there are a ton of awesome Fitbit accessories, but I will only recommend one more before I move on to other great gift ideas. The Fitbit Aria 2 Wifi + Bluetooth Smart Scale, Black kind of blows my mind! This scale syncs stats automatically to your Fitbit!

5. This next fitness gift is a cute inexpensive item that your fun health and fitness conscience friend would get a kick out of.  This gift is called Fitness Dice by Strength Stack 52. Bodyweight Exercise Workout Game. Designed by a Military Fitness Expert. Video Instructions Included. No Equipment Needed. Burn Fat and Build Muscle at Home. You just roll the dice to see which workout you will do next. This keeps your exercises interesting, and the dice are easy to carry with you when you are traveling. I would be so happy if someone got me these dice.

6. I cannot believe this is even a thing. I love all things personalized, and I love coloring. This is a Color In Yoga Mat – Adult Coloring Book Style Exercise Yoga & Pilates Mats, Bonus Carrying Case with Pocket – Birds – By Yogartistic. Did you get that! You get to color your own yoga/fitness mat!!!! They have several different prints to choose from.

7. Sticking with the personalized theme, this is a PERSONALIZED Duffle Bag or Monogrammed Gym Bag by BROAD BAY. My favorite part is the compartment at the bottom where you can carry your dirty shoes separately.

christmas gifts photo

8. I actually mentioned the gym bag purposely above these next few gifts.  If you really want to wow someone special with an amazing gift, you could fill the above gym bag with a few of these smaller items like a water bottle such as the inspirational one mentioned above and the Chill Pal (Blue) PVA Cooling Towel Stay Cool Towel Cold Towel Sports Towel Chill Towels For Sports Men Dogs Kids Neck Bulk Athletes Instant Cooling Relief Yoga Camping Workout Running.

9. You could also add your friends favorite healthy snacks and nutrient replenishers to the gym bag likeCLIF BAR – Energy Bar – Chocolate Chip – (2.4 Ounce Protein Bar, 12 Count) and Nuun Hydration: Electrolyte Drink Tablets, Juicebox Mix, Box of 4 Tubes

10. If your family or friend works in the health and nutrition industry, they might like the Health o meter Digital Measuring Tape, Accurately Measures 8 Body Part Circumferences

11. The nurtition conscience person or health professional would love the EatSmart Digital Nutrition Scale – Professional Food and Nutrient Calculator. This scale not only weighs your food but also calculates the calories, carbs, fiber, sodium, fats, vitamin K and six other nutrients in the amount of food your are weighing!

12. I am a huge believer in journaling. I especially like journaling about my fitness journeys and my spiritual growth. The 40 Days of Faith and Fitness: A Devotional Journal lets you journal about both!

13. If you friend would rather have a straight health and fitness journal, try the Fitlosophy Fitbook: Fitness Planner and Food Journal, Black Single (12-Week)

14. I like comfortable and cool workout clothes. These Fitglam Women’s Soft Modal Yoga Harem Pilates Pants Long Baggy Sports Workout Dancing Trousers. ARe so comfy. I feel like they are flattering at the waist too! That is a huge plus in my book. You can get them in all sorts of colors.

15. Fitness fanatics love getting new workout equipment. The Power Press Push Up – Complete Push Up Training System helps you target specific muscles!

16. I want this MILATA Fruit Pineapple Shaped Women Pu Leather Clutch Purse Cross Body Bag (yellow)! They have several other fruit shaped purses as well! What a cute accessory for the health professional or the health conscience.

 

17. Okay so the Luxury Insulated Wine Clutch – Black Crocodile is technically for wine, but what a great way to keep your water cool and your veggie snacks fresh.  You can have healthy snacks wherever you go! I mean, its a cooler…in a purse! How awesome is that!

18. Fitness Cookie cutters! Enough said! You CAN make your cookies healthier too! Yoga Silhouette Cutter Set

19. This Gmai Chic Jewelry Fitness Gym Barbell Plate Dumbbell Weight Plate Men Women Pendant Expandable Wire Bangle Adjustable Packing organza is so pretty and fun! You can add these fitness charms to a bracelet or necklace!

That is it! My favorite health and fitness gifts! Which were your favorites?

If you want to see more fun gift ideas, check out “The Ultimate Gift List for the Christian Soul.”

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

 

The Ultimate Gift List for the Christian Soul

Disclosure: This site contains affiliate links (See full disclosure).  Actually this particular post is full of affiliate links because its about all my favorite Christian inspired gifts. Writing this post was so fun, and now I am ready to start gift shopping! Have fun reading and gift lists planning!

Christmas Gift Wish List for the Christian Soul

The Gifts That Keep on Giving

I love Chistian inspired gifts that focus on showing kindness and love. These gifts do just that!

  1. I cried when I first read the The Sparkle Box: A Gift with the Power to Change Christmas book. No really! I cried right in the middle of the store. My husband just looked at me like, “There she goes again,” and “well, I guess we will be buying that!” This is the sweetest book about giving to others. The book includes a sparkle box (which is meant to be a gift we give to Jesus on Christmas day.) Throughout the Christmas season, your family is suppose to show kindness to others and then write down the kind act on a piece of paper. You put the paper into the sparkle box. On Christmas day, you open up the box and read the pieces of paper. The pictures are beatiful and the story is so sweet!

 

2. These Kindness Matters Cards – Box of 100 – Kindness Is Contagious Challenge Card are so sweet and full of great random acts of kindness ideas. My children and I love doing these random acts of kindness together throughout the year!

3. I don’t think children know how much the gift of their art means to others. When I get a colored picture from a child, my hear melts. One of the most meaningful acts of kindness a child or even an adult can give is a colored encouragement card. This is why I love the Bundle of Christian Art Gifts Inspirational Biblical Color-In Note Cards. I would love to get a gift like this because I could use this gift to spread more love. My family could color cards to give to our family members who are going through a tough time or to a friend who just had a new baby. We could color these cards and give them to nursing home residents or widows who are alone for the holidays. The opportunities to spread love are endless.

Family Time Gifts

4. I love spending quality time with my family. So I enjoy any gift that brings my family together. This is why I love The Art Of Christian Conversation cards. My children received similar conversation starter cards during Vacation Bible School this year. I must confess that I looked at the cards and thought, “those are cute,” and then sat them aside for a while. One night we picked them up and randomly decided to read a few before bed. I was hooked!!!! The great conversations my 7 year old son and I were having were unbelievable. I have come to cherish these conversations. When we finished the cards, even my son was disappointed. The cards not only got us talking about random everyday things, but also found a way to teach us too!

4. Did I mention I really love doing these Conversation cards with my family. So I am going to recommend a few more.  The Art of Children’s Conversation cards are geared more towards children.

Although these cards are not geared towards Christian conversation like the above cards, You may find Christian topics come up when you get your children talking.

5. Okay last conversation start cards. These family-focused faith cards are called The Meal Box: Fun Questions and Family Tips to Get Mealtime Conversations Cookin’. Love it!

christmas gifts photo

“Quiet Time with God” Basket

One of my favorite things to do is have some alone quiet time with God. I love to use this time to pray, read scripture, write in my journal, and just be comforted by the presence of God. So I would be so delighed if I recieved a quiet time with God basket as a gift. The basket could include little gems like a prayer journal, relaxing tea and a inspirational mug. The basket could even include a calming sented candle and a scripture coloring book. Below I have listed some of my favorite quiet time basket gift ideas.

6. If you have read some of my other posts, you know that I love journaling. See post here. The My Prayer Journal: A 3 Month Guide To Prayer, Praise and Thanks: Modern Calligraphy and Lettering and the The Weekly Prayer Project: A Challenge to Journal, Pray, Reflect, and Connect with God are beautiful journals.

7. This God Is Love Coffee Mug With Scripture – Psalm 143:8 – Graduation, Birthday, Christmas, Valentine’s Day, Anniversary, Father’s Day, Mother’s Day Gift – Black Ceramic 11 oz Custom Printed in USA or this MerchGeek The Struggle Is Real But So Is God Coffee Mug (11 oz, White) would look great in the “Quiet Time with God” gift basket.


 

8. Add some calming tea like TranquilyTea Anti-stress Passion Flower Linden Pear Herbal Tea 3oz 40 cups NEW PACKAGING to the “Quiet Time with God” basket. This tea would go great witht the mug!


9. This uplifting scripture scented Candle – Rose Of Sharon Scripture Tin – 8oz fits in perfectly in the “Quiet Time with God” Basket or is a nice gift to give all on its own. Various scriptures and scents are available.

10. My final recommendation for the “Quiet Time with God” gift basket is the &34;The Word in Color": Hardcover Biblical Inspiration Adult Coloring Book. Coloring WHILE praying is a great way to quiet the mind and focus on the presence of God.

Scripture Jewelry and Decor

11. Jewelry engraved with scripure are beautiful and uplifting. Your Christian loved one may also love a prayer box necklace like the Silver Plated I Said a Prayer for You Today Prayer Box 18 inch Chain. I have a prayer box necklace, and I enjoy writing prayer request and prayers for loved ones in the box. I can remember who and what I would like to pray for where ever I go. What a great Christian inspired gift to give this year.

12. Finally, I love inspiring scripture home decor. I want people to feel uplifted and encouraged when they enter my home. What a great way to spread joy by having beautiful scripture decor througout your home!

I love this Love Never Fails Quote Reclaimed Wood Pallet Scripture Sign Home Decor


13. or these Decorative Pillow Case Love Extravagantly Scripture Cushion Cover 18″ x 18″

14. Or this Luxuriously Soft Scripture Throw Blanket | Jeremiah 29:11 | 50×60 inches (Brown)

 

What are your favorite gift ideas?

If you would like more gift ideas, check out “The Ultimate Gift Guide for the Health and Fitness Fanatic.”

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

God Moments: We Ran Out of Gas

Just a Normal Drive to Work

Class shouldn’t be too long tonight.” I said as I was leaving to teach nutrition to a group of college freshman. I figured I would be home shortly since this was the first class of the semester. I usually just go over the syllabus and class expectation on the first day.

As I was driving to work, I noticed a policeman carrying a gas canister to a car stopped on the side of the road. I thought to myself, ‘oh that is nice. That driver must have run out of gas and the policeman brought a canister of gas to the stranded driver.

The Quick Prayer

This made my mind wonder as it often does. I began to wonder how often I was too busy to notice others in need of some help or assistance on the road or in a store. I’m not sure why, but I decided to pray a very specific prayer. I prayed, “God, if I pass by someone on the side of the road who has run out of gas, please help me notice, AND help me do the right thing.” Then I went to teach my students. As predicted, my class was short. I was glad since I had lots to do at home. So I jumped in my car and headed home…

She Said “We Ran Out of Gas.”

On the way home from class than evening, I kid you not, I see a car on the side of the road. A mother and her middle school aged son were standing beside the car.

I am going to tell you the truth even though I am embarrassed. My first thought was ‘Are you kidding me? Am I really suppose to stop NOW?!’ What is the likelihood that I would pass by a car on the side of the road right after saying that prayer?’ But I HAD just prayed to God about this very thing. I did ask God to help me notice others in need. Well, I noticed, and now I have to choose to do the right thing. So I pulled over and asked, “Are y’all okay? Do y’all need anything?” (I’m from South Carolina, so you will find I say y’all…a lot). Do you know what the mother said? She said, “We ran out of gas.”

Is that not something! How often is someone stuck on the side of the road because they specifically ran out of gas? This family’s car battery wasn’t dead, and their car wasn’t broken down for another reason. No, this family was not stuck on the side of the road because of any of these more common issues. I asked God to help me notice if someone ever runs out of gas, and here in front of me is this mother and son standing with a car WITH NO GAS!

Filling Their Tank and Filling My Heart

I responded, “Okay, hold on. I will get ya’ some. I’ll be right back.”

I don’t know why I prayed such a specific prayer; maybe I thought that I wouldn’t be much help if the car trouble was much more than an empty gas tank. For whatever reason, I prayed, “Please help me notice and stop when someone runs out of gas,” and the NEXT time I drove, I passed by someone who had run out of gas!

Did God know these people were going to need gas at this time? Did God find a way to encourage me to stop for this family? I don’t know, and I don’t even understand. I just know it happened, and I still remember the look of shocked appreciation on that middle school child’s face when I came back with a canister of gas. Their thankful faces, and God’s answer to my prayer filled my heart that day. As I filled the tank, my heart was filling up too.

Your God Moments

I am so thankful God leads me because my decisions would look very different without God.

Do you have any God Moments you would like to share? I always love to hear how God is working in our lives. Please share your stories in the comments. If you enjoyed these posts, and would like to be notified when a new one is posted, please follow “Mindfulness in Faith and Food.”

We Have a Giveaway Winner

To celebrate the God Moment series, I had a giveaway. The Giveaway is now over, and we have a winnner! Congrats to one of our subscribers, Lauren! She won the Gratitude: A Prayer and Praise Coloring Journal.

This is such a fun Journal! You can use this journal to write down you prayers, questions, thoughts, and God moments. After writing, you can color in the journal while you pray and think about what you just wrote. What a great way to slow down and be mindful!

I love journaling! This is one of my favorite ways to learn, grow, and relax. Here are a few awesome prayer journals:

(Click on the journal for more details.)

More God Moments:

God Moments: Did that Just Happen?

God Moments: Choosing the Same Picture.

God Moments: I Was So Afraid

God Moments: We Prayed and Then This Happened

God Moments: God Follows Through

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

 

God Moment: We Prayed and Then This Happened!

This is post 4 of the “God Moments” series, and this is one of my favorites. Seriously, I probably should have lead with this one! I don’t even know exactly how to explain what happened so I am just going to tell the story, and let you decide how to interpret. The story starts…

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The Miscariage… Then My Son Was Born

In 2009, my beautiful little boy was born.  I had just had a miscarriage a month before becoming pregnant with my precious son. My body held on to this little baby for 3 months before the miscarriage. I still have my only picture via an ultra sound of my first little baby, and I can still remember seeing the little heartbeat on the ultrasound. I will always love that first baby, but as you can imagine, I was over the moon to find out I was pregnant again so soon after.

The delivery of my son went well. He was a healthy baby except for a minor hydrocele.  The doctors said this was not unusual and that the hydrocele usually goes away before the age of one.  However, if the hydrocele did not go away by the time my son was one, then; my son may need a minor surgery, especially if the hydrocele turns into a hernia.

What in the World was Happening?

A year went by, and before we knew it, we were celebrating my little boy’s first birthday. Soon after my son’s birthday, I noticed a little redness when I was changing my son’s diaper.  Knowing about the hydrocele, I decided to get him checked out.  We took him to the doctor one evening. To my surprise, the doctor recommended that we go straight to the urologist. It was now after 5:00 pm and the doctor was going to meet us at his already closed office.   I started thinking the worst.  On the way to the urologist, my son suddenly projectile vomited all over the car, car seat, and me.  I then became extremely worried.  What in world was happening?

Fortunately, the urologist put our worries to rest. The urologist concluded that my son did have a hernia and did need surgery, but this was not an emergency.  The surgery could be scheduled for a later date.  During the procedure, my son would be put to sleep for a couple of hours, and then, he would go home the same day of the surgery.

Then He Simply Said “Hey”

Whew crisis obverted,…but then I began to worry.  My logical mind, knew this was a minor surgery, but the protective mother began to panic as the day approached.  I had heard of babies having bad reactions to anesthesia, and by the night before the surgery, I was extremely stressed.

Although, I was nervous, I did our normal bedtime routine just as I always do.  First, I laid my son on the changing table to change his diaper and put on his pajamas.  Then, as usual, I bowed my head and said a prayer while he was still lying on the changing table.

That night I said a special prayer, asking God to please PLEASE help us know He is here with us and will be RIGHT HERE WITH US during the surgery.  I really, REALLY needed reassurance that God was with us. Then, I picked up my son and carried him to the rocking chair so that we could read our bedtime stories.  I picked up my son and started carrying him to the rocking chair for story time. He was looking at me and smiling as we went to the chair. Then his gaze shifted to the ceiling. He suddenly smiled and said, “hey.” as he looked straight up at one spot on the sceiling.   I was puzzled and curiously asked, “Who are you saying hey to?”  My son simply replied, “God.”

Bring on Those Chills

Chills ran up my arm.  For one, I bow my head when we pray, but my son looked up.  My son was not even two years old at the time. I don’t know how my son knew that God was there, and I am not sure how my one year old knew that he could just say “hey” to God anytime. Did my one year old son feel that God is with us all the time? My mouth dropped open as I slowly made my way to the rocking chair. I could barely move, and I could barely focus on the book I was reading to my son. In awe, I asked myself, “what… just… happened!” I do know that I prayed for God to help us know that He is here, and God did!  The surgery went smoothly and my son was home in a few hours.

Do you have any God moment stories to share? I would love to here them!

 

Check out More God Moment Stories

God Moment: I was So Afraid

God Moments: We Chose the Same Picture!

God Moments: God Follows Through

God Moments: Did That Just Happen?

God Moments: We Ran Out of Gas

We Have a Giveaway Winner

To celebrate the God Moment series, I had a giveaway. The Giveaway is now over, and we have a winner! Congrats to one of our subscribers, Lauren! She won the Gratitude: A Prayer and Praise Coloring Journal.

This is such a fun Journal! You can use this journal to write down you prayers, questions, thoughts, and God moments. After writing, you can color in the journal while you pray and think about what you just wrote. What a great way to slow down and be mindful!

I also just found the Prayer Journal For Children: A Kid’s Daily Journal for Prayer, Gratitude, and Praise – (Blue) -[Professional Binding]. I am so excited to find a way to share my joy of journaling with my children!

 

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

God Moments: God Follows Through

God Follows Through

In my experience, when God leads us to do something, God usually helps us get it done. I’m not saying hard times won’t happen. I’m not saying that we won’t go through pain, but when God leads us to do something, God will be with us to make it happen. In other words, God follows through. This is post three of the “God Moments” series.

Debt

Like post two, this God Moment story begins at our church. Our church had been trying to pay off a debt for the new children’s building. The building provided a larger place for our growing group of children. Now that the building was built, our church wanted to reduce the debt and free up the church finances so that our church could serve our community and God’s world in other ways.

Paying the Mortgage is Our Responsibility

My husband and I wanted to contribute. In fact, we felt that as members of the church, this was our church and OUR mortgage.  It was our duty to help pay the bills. We just were not sure of the amount we should contribute. Just as our home mortgage was ours to pay. When we bought our own home, we cut back on some things because we wanted THAT home. Our home was more important than some of the stuff we cut out of our lifestyle. We felt the same about church home.

But How Much Do We Pay?

My husband and I decided to pray and hoped that God would lead us. After prayer, we came up with an amount that seemed hard for us. We wanted to practice putting God before our own material desires. Remember, we had just bought a home. We had planned on renovating the living room, but we were now going to postpone the renovation for 3 years in order to give to our church. We did this not expecting anything exciting to happen, but something exciting did happen.

Follow God Without Expectations

Before I go on, I want to explain what I am NOT saying. I am not saying that every time you sacrifice God rewards you with money. Many times people have sacrificed for God and even paid the ultimate sacrifice of death. But sometimes I think He does show us just how much we can trust Him to take care of us. He may not make us rich, but he gives us what we need. When we trust God, He finds a way to show us His presence. When God leads us to do God’s will, God helps us get it done.

We Followed and God Helped Us Get It Done

We made a pledge that would not leave us struggling, but would make us have to hold off on some spending. I feel like God used this moment as an opportunity to show us His presence and show us that we can trust Him. After we took that leap of faith and pledged our financial giving to the church, my husband received an unexpected raise at work AND found out that he was getting back pay some money he didn’t know he had coming!

Giving Changed Our Priorities

You know what was funny? In the process, we realized that we didn’t need the elaborate renovation we had originally planned. With this unexpected money, we were able to do a less elaborate renovation in 2 years instead of three AND we decided to give an extra financial gift to our church as a Christmas gift. In fact, we didn’t count this gift as part of our pledge and gave it as an EXTRA gift.

When I say we, I mean my husband because I wanted to count the gift as part of our financial pledge. I had to bite my tongue when my husband said, “Yeah, I think I am going to give this extra money to the church.” I wanted to say, ‘but when it is time to pay that last chunk of money that we have pledged to the church, aren’t you going to wish you had counted this money as part of our pledge?’ But I knew this was something good my husband wanted to do, so I held back from saying anything.

Photo by jubileelewis

Just Wait, The Story Gets Even Better!

So we gave that extra money without counting it toward the pledge, but guess what happened when our pledge was due? You would think we would have been better at trusting God after all of this, but when it was time for our last payment to the campaign WEEEE WERE NERVOUS! It was year three of the campaign, and we had oooone bigger chunk of our pledge to give. NOW my husband and I were wondering why we decided to give that extra money at Christmas instead of counting the money as our pledge. Oh, did I mention that the amount we gave at Christmas WAS the amount we had left to give!

So with heavy hearts, we reluctantly wrote that check and gave that last sum to the church.

No Really, The Story Does Get Better! Bring On The Arm Chills

Do you know what happened the very next week?!!!! My husband was asked to do an extra one-time job at work that paid him almost the EXACT amount we gave to the church! I mean, just wow! We didn’t get loads and loads of extra money, but we got the money we needed to serve God and our brothers and sisters at our church. I am tellin’ ya! One day, I hope to have more trust, because God keeps blowing me away when God shows up! All I can say is God follows through.

Disclosure: This site may provide affiliate links (See full disclosure)

We Have a Giveaway Winner

To celebrate the God Moment series, I had a giveaway. The Giveaway is now over, and we have a winner! Congrats to one of our subscribers, Lauren! She won the Gratitude: A Prayer and Praise Coloring Journal.

This is such a fun Journal! You can use this journal to write down you prayers, questions, thoughts, and God moments. In other words, use the journal to write down all the times in your life when God follows through.

After writing, you can color in the journal while you pray and think about what you just wrote. What a great way to slow down and be mindful!

I love prayer journals and am always recommending them. Since Thanksgiving is around the corner, I want to focus on some Gratitute and thanksgiving focused journals. Check them out below.


And this is a children’s gratitude journal! What a great way to to get the whole family involved!

More God Moments

God Moments: Did That Just Happen?

God Moments: We Chose the Same Picture

God Moments: We Prayed and then This Happened!

God Moments: I Was So Afraid

God Moments: We Ran Out of Gas

Do you have any God Moments to share?  Please share in the comments!

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

 

 

Another Award- Leibster Award!

Mindfulness in Faith and Food has been Nominated for Another Award- The Liebster Award!

Thank you Taylor Leigh Welborn for your Nomination!

Being a new blogger is a little intimidating! When I started blogging, I had so many doubts and fears; this is why being nominated for the “Liebster Award ” is so exciting! The blogging community has been so encouraging and has shown the Mindfulness in Faith and Food” blog so much support. Thank you so much for the nomination!

Follow the Rules: Find them Here

Please everyone go check out Taylor Leigh Welborn’s blog “Simple Living Nursing Mama.” Taylor provides so much helpful information such as great recipes, breastfeeding advice, tips and tricks, and more! Please go check out her blog!

Another one of my favorite blogs is …

The “GreatBig Life” at necasmith.com. Neca is a professional counselor/therapist and writes a Christian blog for Christian women who want to grow spiritually and have a purposeful walk with Christ in everyday life. Her blog is uplifting and inspiring. She helps us, her readers ask questions like “What is next for me?” What is my purpose?” and “Why an I here?” I have enjoyed many of her blog post, especially her posts, “4 Things Keeping You From Experiencing the Presence of God on a Daily Basis,” and “6 Scriptures to Meditate on During a Difficult Work Day.” Her blog not only has great content but also is visually appealing with beautiful bright colors. I feel better after reading her blog! Be sure to check her blog out at

10 Random Facts About Myself

  • I am a registered dietitian with a master in human nutrition.
  • I love all things Disney, especially Walt Disney World.
  • I enjoy dancing and have even danced with a MixxedFit Dance crew.
  • I have two children: an almost 8 year old boy and a 4 year old girl.
  • I enjoy cooking for my family and friends
  • I graduated form Clemson University and am a HUGE Clemson fan
  • I ugly cried when Clemson won the National Championship
  • I have tried out for the Walt Disney World Mom’s Panel for two years in a row, but have yet to make it. Third time is a charm?
  • I love to wear sweatpants!
  • Sleeves make me feel uncomfortable. I wear sleeveless shirts even in the winter. I just put a jacket of sweatshirt over the sleeveless shirt.

Q&A

  • . For what in your life do you feel most grateful
    • God, my family and friends
  • What is your favorite meal?
    •   Mexican food is my current favorite
  • If you could travel anywhere in the world, where would you go? Why?
    • Walt Disney World because I am a kid at heart.
  • What is your favorite blog post? Why? (Include a link)
  • What makes you laugh?
    • Silly movies
  • What is your weirdest quirk?
    • I don’t like wearing sleeves
  •  What made you start blogging?
    • I have always had a desire to write. I was writing stories since I was a little girl. Throughout my career as a dietitian, I kept going back to writing. I have been a freelance writer, written a nutrition column for the local paper, and written for our church blog, Over the years, I have written so much on nutrition and about my faith that I thought that instead of letting the information just sit in my desk drawer, I should start sharing all of my writing with others in hopes that others will find some of the information helpful.
  • Where do you see yourself a year from now?
    •  I hope I am still blogging and helping others in the areas of health and fitness and mindfulness. I hope God leads me, and I hope I listen. I hope I have learned more than I know now.
  • What would be your biggest piece of advice to fellow bloggers?
    • Be kind and supportive of other bloggers. I have received so much support from other bloggers, and I am so thankful for that!
  • What is your favorite song to dance to?
    • I like to dance to Disney songs with my kids
  •  What is the best vacation you have ever been on?
    • Walt Disney World, of course!

 My Nominee Picks!

GreatBig Life at Necasmith.com

Less in the Nest

Our Cookery

A Frugal Desteny

Army Wife With Daughters

A Mama Tale

Questions for the Nominees!

  • For what in your life do you feel most grateful?
  • What is your favorite meal?
  • If you could travel anywhere in the world, where would you go? Why?
  • What is your favorite blog post? Why? (Include a link)
  • What makes you laugh?
  • What is your weirdest quirk?
  • What made you start blogging? Where do you see yourself a year from now?
  • What would be your biggest piece of advice to fellow bloggers?
  • What is your favorite song to dance to?
  • What is the best vacation you have ever been on?

Get Back to Me!

Please leave a comment on this post that you have accepted your nomination!

Make sure you comment on The Global Aussie’s post to let him know that you are nominated!

If you have any questions make sure to head over to The Global Aussie! You can find all the information that you need there!

Thank you again Susan for nominating me!!

 

God Moments: Choosing the Same Picture!

God Moments: When God Shows Up!

I believe that God is not a silent God. God wants to have a real relationship with us, and God wants to be a part of our lives. And I believe you don’t have to say the perfect prayer for God to show up. God doesn’t have to be manipulated to be in our lives because God wants to be in our lives! This seems to be true in my life. Often God seems to show up when I am actively praying, searching, and pursuing a relationship with God, but sometimes God has “shown up” when I didn’t even deserve it. I call these moments when we clearly see God in our lives “God Moments.”

God is compassionate. God loves us and doesn’t have to be convinced to do something for us. Sometimes all we need to do is ask, be patient, and mindfully watch. Get ready because God will show up!

A Sunday Morning God Moment

This is post two of the “God Moment” series. This “God moment” takes place on a busy Sunday morning. Our church service was starting soon, and we were close to being late. My husband, who is in the church band, was already at church. As we rushed into the lobby, I noticed a large table filled with pictures of adorable children from all over the world. I made a mental note to check out the table after the service.

After church, I went to the table and learned that the children in the pictures were children in need of financial help. Church members could choose to provide monthly financial help by sponsoring a child. Once you signed up to sponsor a child, you would send the child’s family much needed money as well as notes and letters of encouragement. I was immediately drawn to a little boy named Matt from another country.

We Chose the Same Picture!

I wanted to sponsor Matt, but knew I needed to see if my husband would want to sponsor him as well. Perhaps my husband didn’t even want to take on the responsibility of sponsoring a child, so I asked my husband if he wanted to go over to the Compassion table and check it out. I didn’t want to pressure him or even suggest a particular child to him. I wanted to see what he thought without my interference.

When we walked over to the table filled with probably 30 to 40 children’s pictures, my husband picked up only one picture and said “what about this child?” The picture was Matt’s!!! I couldn’t believe it. We both chose Matt on our own. The choice was easy. We knew Matt was the child we should sponsor. We still continue to sponsor and pray for Matt and his family. For some reason, we were both drawn or perhaps guided to Matt that day.

Disclosure: This site may provide affiliate links (See full disclosure)

journaling photo

We Have a Giveaway Winner

To celebrate the God Moment series, I had a giveaway. The Giveaway is now over, and we have a winner! Congrats to one of our subscribers, Lauren! She won the Gratitude: A Prayer and Praise Coloring Journal.

This is such a fun Journal! You can use this journal to write down you prayers, questions, thoughts, and God moments. After you write in the journal, take the time to slow down and mindfully pray and think about what you wrote. In fact, after writing in your journal you can take more time to pray WHILE coloring in your journal. Use the coloring time as a way to slow down and  mindfully be with God.

 

Journaling has become a way for me to pray, think, and learn. Also, I  journal whenever I experience a God Moment. I try to write down that experience before I forget. In fact, I found this particular blog story in my journal.  If I had never written this story down, I may not have even remembered this moment. If I had not written this story down, I may have never been able to share this story with others. In case you are searching for a cute and inspirational prayer journal, I have provided links to several prayer journals.

Want more God Moment Stories? Check out these other posts.

God Moments: Why are You So Afraid?

God Moments: Did That Just Happen?

God Moments: Choosing the Same Picture

God Moments: We Prayed and Then this Happened!

God Moments: We Ran Out of Gas

 

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

 

Sports Nutrition-Eating to Optimize Athletic Performance: What to Eat Before, During, and After a Performance, Game, or Competition

Sports Nutrition-

Eating to Optimize Athletic Performance: 

Disclosure: This site may provide affiliate links (See full disclosure)

What to Eat Before, During, and After a Performance, Game, or Competition

The Meal Before an Athletic Performance

 The goal of the pre-exercise meal is to maximize glycogen stores (which is the sotrage form of readily available energy), provide adequate hydration, minimize hunger, and minimize any undigested foods that can lead to GI distress. In order to meet these goals, the pre-game meal should occur 2 to 4 hours before the game/performance.

The pre-game meal should be high in carbohydrates; that is 60 to 70% of the calories from that meal should be from carbohydrates. A high carbohydrate diet is needed to maintain glycogen stores and blood glucose. Muscle glycogen is used for energy during exercise, and liver glycogen stores are used to maintain stable blood glucose levels during the athletic performance.

The pre-game meal should be moderate in protein. Only 10 to 25% of the calories in the meal should be from protein foods.

Finally, the pre-game meal should be low in fat, low in fiber, low in spicy foods, and low in simple sugars. Meals high in fiber may cause GI distress during a game.

Pre-Game Meal: Quick Reference 

  • Eaten 2 to 4 hours before the performance
  • High Carbohydrate (60 to 70% of total calories)
  • Moderate in protein (10 to 25% of total calories)
  • Low in fat, spicy foods, simple sugars, and fiber (To prevent GI distress)

Pre-game meal examples:

  • 1 cup of pasta, spaghetti, or rice and tomato sauce
  • Turkey sandwich and pretzels

  The “Meal” During an Athletic Performance

The most crucial essential nutrient during a performance is water so be sure to HYDRATE during the game. You should take 3 to 4 sips of water every 15 minutes. If the performance last for more than one hour, you should consume 30 to 60 grams of carbohydrates to enhance endurance, and drink a beverage containing sodium.

Examples of “during performance carbohydrate snacks” are a banana (also a good source of electrolyte, potassium) or an energy bar like the  CLIF BAR – Energy Bar – Chocolate Chip – (2.4 Ounce Protein Bar, 12 Count) Each Clif bars contains the important carbohydrates and electrolytes needed for longer performances. You can also get both the sodium and carbohydrates needed by drinking a sports drink like Powerade Sports Drink Variety Pack (20 oz. bottles, 24 ct.) or BodyArmor SuperDrink, Variety pack – 7 flavors – Including Jummybo mints

If the performance last MORE THAN 3 HOURS, drink an electrolyte containing drink. Drinks like Powerade, Gatorade, and BodyArmor not only contain water, carbohydrates, and sodium, but also contain other electrolytes as well. These drinks will also work well for performances lasting longer than 3 hours. When exercising for an extended period like in a marathon, consume carbohydrates such as bananas, gel packs like PowerBar, Performance Energy Gel, Strawberry Banana Flavor, 24 Gel Packs, 1.44 oz or energy bars like Clif bars every 15 to 20 minutes. You can find Clif Bars by clicking on the following link. CLIF ENERGY BAR – Value Pack – Chocolate Chip and Crunchy Peanut Butter – (2.4 oz, 6 Count, 6 Pack)

Why is Salt Intake During an Athletic Performance so Important?

When you are exercising for an hour or less, plain water is recommended. However, if you are in an athletic competition for over an hour, you should begin replenishing your electrolytes, especially your sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. In other words, the sodium to water ratio becomes out of balance. So the problem is not only that you lost sodium in your sweat, but that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hypernatremia.

Unfortunately symptoms of hypernatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when in fact they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hypernatremia worse. Symptoms of hypernatremia includes dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration. The take home message that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic even is over an hour, we should also drink a sports drink that contains water AND electrolytes.

During Performance Meal: Quick Reference

  • HYDRATE
  • Consume 30 to 60 grams of carbohydrates and drink a liquid containing sodium if the performance last for more than one hour to enhance endurance. Example: a banana or energy bar like a Clif bar
  • You can get the needed carbohydrates, water, and electrolytes in drinks like Powerade or Allsport.
  • Drink electrolyte drinks if you will be exercising for more than 3 hours; Examples: Powerade, Gatorade, or BodyArmor (These are carbohydrate sources as well)
  • When exercising for extended period of time (marathon): Consume CHO every 15 to 20 minutes. Ex: Gel packs and energy bars like Powebar or Clif bar

* Put simply, drink 3-4 sips of water every 15 minutes if you are exercising for less than an hour. If you are performing for more than an hour drink an electrolyte and carbohydrate drink like BodyArmor SuperDrink, Variety pack – 7 flavors – Including Jummybo mints or Powerade Sports Drink Variety Pack (20 oz. bottles, 24 ct.). If you are performing for greater than 3 hours, drink an electrolyte and carbohydrate drink and consume a carbohydrate snack/drink every 15 to 20 minutes.

The Meal After Performance, BUT NOT Performing the Next Day 

During exercise, the body is breaking down glycogen, triglycerides, and muscle protein for energy; therefore, the body must restore muscle, glycogen, and lipids after the performance. The meal simply needs to be a normal healthy meal. One fourth of the meal should consist of healthy whole grains, one fourth of the meal should contain lean meats, and half of the meal should contain fruits and vegetables. Note this is the after performance meal when you do NOT have a performance the next day. However, the recommendations are slightly different if you are performing two days in a row.


After Game Meal, But NOT Performing the Next Day: Quick Reference

  • Hydrate
  • Normal Healthy Meal

The Meal After A Performance IF Performing AGAIN the Next Day

 If you have finished an athletic performance, and are performing again the next day, your after performance meal should take place within 30 minutes after you have finished competing. The number one priority should be replacing fluid loss.

The meal should also be high in carbohydrates. A high carbohydrate meal is needed to replace glycogen stores. If you do not replace the glycogen stores, your body will use muscle protein to replace the stores. Many think that eating high protein is crucial to replace or build muscle after a performance; however, you need to make sure you are getting enough carbohydrates as well. If your body does not have enough glycogen (carbohydrate stores); then your body is going to get glycogen by breaking down your muscles! You should eat 1 to 1.5 grams of carbohydrates per kg body weight every two hours for 6 hours! So if a person weighs 150 pounds, they could eat about 1.5 cups of pasta every 2 hours for 6 hours. So they would eat 1.5 cups of pasta three times in six hours for a total of 4.5 cups of pasta in six hours. Remember, you do not need to eat every 2 hours unless you are performing the next day. This is to build up your depleted glycogen store before your next day performance.

The Meal After a Performance IF Perfoming  AGAIN the Next Day: Quick Reference

  • #1 priority: replace fluid loss
  • High CHO: replaces glycogen; if you do not replace glycogen, your body will use muscle protein;
  • Eat 1 to 1.5 grams of CHO per kg body wt, every 2 hours for 6 hours. 

 

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.