Diet

Since the last post was on sports, I shall now write on a healthy diets as it is equally important in healthy lifestyles.

There are a few important food you need to have in your diet.

They include:

Fruits (bananas, tomatoes, grapes, etc)

image from drpbody.com

Vegetables (broccoli, carrots, etc)

image from drpbody.com

Water

image from auburn.edu

We should have at least 2-9 servings of fruits and 2-9 servings of vegetables a day. (5 being average)

Here are several examples of one serving.

-One banana

-6 strawberries

-2 plums

-15 grapes

-1 apple

-1 peach

-one half cup of fruit juice

-five broccoli florets

-ten baby carrots

-one roma tomato

-3/4 cup of tomato juice

-half a baked sweet potato

-one ear of corn

-four slices of onion

Sourced from : nutrition.about.com/od/fruitsandvegetables/f/servingfruit.htm

Now you know how to manage your diet with fruits and vegetables!

Vegetables contains calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K.

Fruits contain fiber, vitamins C and antioxidants.

However, do not neglect carbohydrates, protein, calcium, etc.

Proteins are usually meat such as beef, pork, chicken.

Examples are steaks, ham, pork chops, chicken breast, drumsticks, chicken thighs, chicken wings, bacon and other forms of meat.

image from befit.net.au

Carbohydrates are usually sugary foods.

Examples are bread, etc.

image from elev8.com

Calcium is used for building bones.

Milk has a high concentration of calcium, so we should drink it more often.

image from fishoilomega.com

Here are some food pyramids for easier understanding.

image from marksdailyapple.com
image from krithigab.com

Generally, the idea is that you need to have more carbohydrates, followed by fruits and veggies, then calcium and protein lastly by dessert and sugary foods.

Now you get the idea on how to construct your healthy diet. Remember to go in accordance with your body. Eat more carbohydrates and fruits, lead your own healthy lifestyle!

Sports

Since this is the middle of the YOG, specifically day 6, I shall write about some of its 26 sports.

As you all know, sports in an important part in our life as we have to balance working out and studying to maintain a healthy lifestyle. Exercise is also a form of relaxation, thus, I shall be writing about some sports.

First, Badminton.

-It is a racquet sport, played by 2 opposing sides

-It's game type can be a single game (1 opponent on each side) or doubles (2 opponents on each side)

-The projectile used here is the shuttlecock. (see image, image from wikipedia.com/Badminton)

-It has a conical shape, formed by 16 feathers attached to a rounded cork base.

-The racquets used here are light, have a thin shaft and has a oval-like shape head with strings pulled across. (image from wikipedia.com/Badminton)

-Different racquets and string tensions appeal to different people.

Rules:

-Basically, to win a game, a competitor needs to score 21 points before his opponent does.

-To win the match, the player needs to win 2 sets of games, thus the total games that can be played is 3.

-To win a point, a competitor needs to hit the shuttle such that it touches the ground of the opponent's designated play area.

-A typical court looks like this:

-If the shuttle flys out of one side, you lose a point as it is 'out'

-Certain smaller rectangles are considered out of bounds in certain types of play, hence, you lose a point if you hit a shuttle there if it is O.B

Strokes/shots:

-Different kinds of shots include:
-Back Hand, Fore Hand, Lob, Smash, Net, etc.

Badminton is a vigorous sport that is taxing to your body. Hence, if you play it, much calories can be burnt. You might get quite tired after a game as you need to run around the court and jump to take shots, etc. Thus, badminton allows us to lead a healthy life style.

2nd Sport - Basketball

-It is a team sport, traditionally consisting of 5 players on each of the two sides (5-on-5).

-Different kinds of game-play have been invented such as 2on2, 3on3, slam dunk competition, 3pointer competition, etc.

-Basically, the aim of the game is to get the basketball,

(wisconsinsportsacademy.com)

into the hoop,

(indyalleycats.com)

- A typical court looks like this :

(basketballgoals.com)

-You can score one point, two point or three points maximum per hoop, depending on where and what kind of shot you take.

One-pointers would be a free throw, where you opponent causes a foul or certain circumstances that might disadvantage your team.

Two-pointers would be shots taken from inside the three-pointer line, which is the big semicircle, one on each side of the court.

Three-pointers are shots taken outside the three-point line.

*You must shoot at the hoop where your opponent's side is.

Slam dunks and lay ups are shots that are taken close to the hoop, mostly guaranteeing the team to score the 2 points.

Time allocation:

Traditionally, 4 periods with times ranging of 10minutes(FIBA) or 12 minutes(NBA) . Other clubs have their own sets of rules to follow.

Fouls are committed if a player walks with the ball or causes hurt intentionally or not, emotionally or physically to another player.

Since Basketball is a team sport, it might not be as taxing as badminton, however, it can still enable us to lead a healthy lifestyle as it is an exercise. It can be also very fun to throw the ball into the hoop.

Lastly, swimming.

-Competitions are usually held in Olympic pools (length of 50m)

-Triathlon athletes swim in the open ocean

There are different kinds of swimming styles, including butterfly, breaststroke, freestyle or backstroke.

At the end of the 50m, the swimmers can do turns such as open, tumble or backwards flip turn.

To conclude, SPORTS are a very important part of our lives. In order for us to lead a healthy lifestyle, we need not just plainly exercise, but we can play sports as it is fun yet taxing to our body. Hence, if we are studying for long periods of time, we can play some sports to relax ourselves.