User:Conservative/Sports, exercise and diet

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"Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. Everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified." - The Apostle Paul, 1 Corinthians 9:24-27


Healthy diet

Pre and post workout foods


  • Oatmeal
  • brown rice
  • Bit of protein if weight training
  • Hard workout and weight lifting: protein, broccoli and sweet potato[4]

Post workout: Complex carbohydrates and protein

  • Lentils. "If you are looking for a balanced carb-protein food to replenish after your workout, lentils are the perfect option. They are easy to make, high in fiber, and adds tons of nutritional punch to any high-carb dish."[5]
  • "Surprising as it may be, lentils contain 18 grams of protein per cup. Cited by Men's Fitness as a top muscle-building food, lentils are also an easy way to get your carb fix with nearly 40 grams of protein per cup."
Cooking lentils
Other post workout foods
  • quinoa
  • brown rice
  • basmati rice in its whole-grain form
  • nuts
  • Whole wheat bread
  • Sweet potatoes[6]
  • beans
  • Fish

Pescatarian diet

Nutrient dense foods

Dr. Fuhrman:

Spaghetti squash vs. pasta

Cooking spaghetti squash

CDC recommendations

60 minutes of exercise a day: 2cups of fruit and 3 cups of vegetables.

More than 60 minutes of exercise a day: 2.5 cups of fruit and 3.5 cups of vegetables

What counts as a cup of fruits/vegetables


Management of caloric intake and hunger

Management of caloric intake, hunger, weight management, etc.


Apples, grapefruit, oranges, pears, watermelon, blueberries, bananas (not overly ripe), plantains, goji berries


Broccoli, hummus, lentils, black beans, kidney beans, white beans, garbanzo beans, salsa, kale, steel cut oats, chia seeds, quinoa, buckwheat pasta instead of regular pasta, avocado, brown rice, basmati rice, beans, pearl barley, sweet potatoes


Almonds (especially), pine nuts


Eggs. sardines, wild salmon


Soup (including pureed vegetable soups), green tea, pomegranate seeds, red wine


Greek Yogurt


Tarragon and maybe cinnamon


Start day off with 35g of protein

Mediterranean diet - Fish/lean meat, fruits, vegetables, Nuts, olive oil and red wine

People who eat a handful of nuts each day (43 grams a day, or about 1.5 ounces) are 29% less likely to die of heart disease and 11 percent less likely to die of cancer according to a NEJM study.[7]

Red wine:

"Researchers at the University of California, at Davis tested a variety of wines to determine which types have the highest concentrations of flavonoids. Their results concluded that the flavonoid favorite is Cabernet Sauvignon, followed closely by Petit Syrah and Pinot Noir. Both Merlots and red zinfandels have fewer flavonoids than their more potent predecessors. White wine had significantly smaller amounts than the red wine varieties. The bottom line is the sweeter the wine, the fewer the flavonoids. Dryer red wines are your best bet for a flavonoid boost...

A four-ounce glass of wine is equivalent to one serving. Men will benefit from consuming one to two servings per day. Women should consume only one serving per day to reap the maximum benefits."[8]

Benefits of green smoothies

Health risks of overdoing green smoothies

Adiponectin levels and weight management

Blood adiponectin regulate blood sugar levels. Blood adiponectin levels higher in people who adhere to a Mediterranean diet (rich in whole grains, nuts, fruits and vegetables and low in saturated fats and simple sugars). Recommended diet to improved adiponectrin levels: Monounsaturated fats, including olive oil, tree nuts and peanuts; dietary fibre.[9]

Mixing protein with carbs and blood sugar levels

Healthy snacks vs. unhealthy snacks


Healthiest foods

Homemade healthy dressings

Natural sweets

Various natural sweets:

Dried figs:


Anti- cancer foods


Eating healthy books

Michael Brown

Cheryl Reid

Diet - healthy foods

Nutrient rich foods:

Plant and fish sources of protein:


Healthy foods:


Mung beans:





Mercury and fish:


White Basmati rice vs. brown basmati rice vs. brown rice:

Brown rice:

Steel cut oats:



Stuffed grapes leaves:



Glycemic index, various foods:

Glycemic index, Specific foods:

Vitamix and glycemic index:

Regulating blood sugar levels and apple cider vinegar, cinnamon and other foods:

Anti-inflammatory foods

The fats in your diet affects prostaglandin production (prostaglandins are a group of hormones that regulate inflammation). Some prostaglandins increase the inflammatory response while others diminish it. To reduce inflammation eliminate: polyunsaturated vegetable oils (soybean oil, corn oil, sunflower oil), margarine, vegetable shortening, all partially hydrogenated oils and all foods that contain trans-fatty acids (read food labels to check for the presence of these oils). Good oils: Eat extra-virgin olive oil as your main fat and increase your intake of omega-3 fatty acids found in sardines (salmon, mackerel, etc.), flaxseeds/flaxseed oil, and walnuts/almonds.

Organic food

Benefits of organic


Buying organic tips

Heavy metals mitigation

Mercury levels of fish


Pomegranate juice:

Questionable food practices

Refined sugar controversy



Balancing/maintaining blood sugar and avoiding sugar cravings:


Water Fasting:

Juice fasts:

Martial arts

Exercise - benefits

A Netherland study of 120,000 men/women found that men who average 90 minutes exercising a day, had nearly a 40 percent higher chance of living to 90 than those who spent 30 minutes or less on exercise a day. In addition, every additional 30 minutes spent exercising a day increased the men’s chances of living to 90 by five percent.[11]


Stretching routines:

Exercise tips:

Exercise tips

Knee related exercises:

Back related stretches/exercises:

Ankle stretches:

Swimming stretches:

Core exercises:

Neck and shoulder exercises:

Physical fitness benchmarks

Pulse rate/Resting heart rate

Martial arts, exercise and benefits

Port Charlotte - St. Thomas, U.S. Virgin Islands


Warmup routines:

Martial arts workouts:

Shotokan karate routines:

Health benefits of martial arts:

Calories burned:

Black belt:

General workout tips

Optimal amount of workouts a week:

Day of rest:

Medical historian, Karl Sudhoff, said: “Had Judaism given nothing more to mankind than the establishment of a weekly day of rest, we should still be forced to proclaim her one of the greatest benefactors of humanity."

Strength training and recovery times:

Other recommendations:

Winning - Vince Lombardi.jpg

Benefits of working out twice a day:

Working out 2 hours a day:

Workout tips:

Body weight workouts:

Soccer specific routine:

Working out 3 times a day:

Vince Lombardi:

Overall health

Motivation and mental toughness training

See also: Mental toughness - MTQ48 model and Resiliency, tough experiences and overcoming obstacles

Cross training

Exercise machines


Decreasing post workout muscle and other pain and preventing overtraining

Warming up and stretching before exercise - Articles


Dynamic stretching

Basic stretching routines

"For a general fitness program, the American College of Sports Medicine1 recommends static stretching for most individuals that is preceded by an active warm-up, at least 2 to 3 days per week. Each stretch should be held 15-30 seconds and repeated 2 to 4 times."[12]

Warmup before strength training exercise

Warmups before swimming

Runner warmups

Post workout soreness

Elbow soreness/pain and weight lifting

DMSO and muscle and joint pain:

MSM and muscle workout pain:

MSM and racehorses:

Workout recovery times

Quick healing to injuries and related conditions


Makapu'u Beach Park

Hamstring exercises

Core exercises

Frequency of abdominal and core exercises:

Designing a core program:



Calorie burned via various strokes compared to other exercises

Butterfly stroke:

Strength training

Benefits of weight training:

General tips:

Nutrition and adding muscle:

  • Tempah, Egg whites, quinoa, legumes, fish, chicken/turkey breast, lean beef.[13]

Muscle you can add to your body naturally in a year

Dumbbell exercises

Dumbbell exercises for legs
Dumbbell exercises for upper body



Calisthenic technique/form:

Calisthenic routines:

Free weights vs. machines

Nautilus machines

Beginner Nautilus training:

Basic and Intermediate Nautilus training:

Total Gym


Ankle strengthening:

Stretching exercises


High intensity interval training:

High intensity interval training videos:

Tabata interval training:

P90x workouts:

Insanity workout program - high intensity:

U.S Navy Seal workout:

Stew Smith workout program:

Forest road.jpg

Area jogging paths

Area jogging paths

Working out - humorous

Foods to avoid

Heart health

Aerobic exercise and heart health

Amount of exercise and hearth health

Pycnogenol and heart/circulatory health

Exercise and preventive medicine

Longevity and general health


Long term weight management

Health statistics


Obesity and health risks:


Personal trainers blog


Sports figures

Franz Klammer:

Greg LeMonde:


Lutheran North Dakota church.jpg

Michael Jordon:

Tim Tebow:


Importance of daily exercise routine on energy, mood and mental function

Health scores


Healthy living

Brain health and mental performance

IQ and reaction times and longevity and mood:


IQ and fitness:

IQ and Omega 3 blood levels:

Combined effects of Omega 3 and exercise:

Salmon and sardines trump fish oil:

Mercury levels and fish:

Vegetable sources of DHA:

Brain nutrition:

Brain exercises

Brain workouts - better than coffee!:

BrainHQ (most heavily researched to show benefits)





3 Brain Control Device to Focus Invention Ideas you MUST have

12 cognitive tasks from Cambridge Brain Sciences:

12 cognitive tasks from Cambridge Brain Sciences


Fun mental workout software:

Brain health - brain exercises - free online tests

Stroop test online:

Brain health and supernatural healing

Brain and mental performance


Sunrise/sunset times for your region

Evening internet use

Don't use computer/internet an hour before bed, may hamper sleep:


Charles A. Czeisler

Ways to fall asleep

Ways to fall back asleep:

Foods that help sleep:

Sleep and insight

Sleep aids


Sleep and exercise correlation

Mind/body material for friend's sick spouse

Divergent and convergent thinking, creativity and IQ

IQ and general success in life

“After surveying over a thousand rich folk in The Millionaire Mind, Thomas J. Stanley tells us that the typical millionaire had an average GPA and frugal spending habits — but good interpersonal skills.” - Entertainment Weekly

Higher IQ and its effect on your life:

Boosting IQ

Healthful spices

Supplements and sugar documentary

Outdoor and camping gear



Dust mites

Ozone/negative ionizers and dust mites:

Negative ionizers and dust mites:




Reducing a cold's duration

Sore throat remedies

Apple cider vinegar and sore/strep throat:

  • "Follow up with a gargle of 1 tsp Bragg Apple Cider Vinegar in half a glass of distilled water to rinse away remaining toxins and bacteria. This gargle also soothes and relieves sore throats." - Bragg Apple Cider website[[14]]

Bronchitus recommendations

Coronavirus prevention, info and treatments

Coronavirus treatment

See also: Vladimir Zelenko's coronavirus treatment

Coronavirus and the outdoors

"With such large crowds, by now, you could possibly expect to see an increase in the number of registered coronavirus infections - but that has not been the case so far.

According to the US Centers for Disease Control and Prevention (CDC), COVID-19 symptoms may appear two to 14 days after exposure to the virus.

"The evidence suggests that although still significant, the risk of transmission of the virus in open spaces is much less than in indoor areas", said Amir Khan, a doctor and senior lecturer at the University of Leeds and the University of Bradford in the United Kingdom.

Khan added that "fresh air dilutes the virus to a degree that transmission is much less". Furthermore, "there is also some evidence, albeit small, that direct exposure to sunlight kills the virus quickly".

"Furthermore, she notes, "being outdoors certainly reduces the risk of transmission, by 20- to 500-fold according to some estimates."[15]