Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Gastric bypass surgery wikipedia , lookup
Food safety wikipedia , lookup
Cigarette smoking for weight loss wikipedia , lookup
Obesity and the environment wikipedia , lookup
Food studies wikipedia , lookup
Food politics wikipedia , lookup
Food coloring wikipedia , lookup
Childhood obesity in Australia wikipedia , lookup
The BKW Wrestling Staff does not take a firm stand or even strict stand when it comes to weight classes and what weight classes a wrestler should participate in. We as a staff will advise wrestlers about which weight class may be the best one in which they compete in. Ultimately each wrestler must make that decision and that commitment themselves. Wrestling is a sport driven by weight classes so no matter how liberal the BKW Wrestling Staff is, weight will always be an issue in this sport. This document is a chart showing our opinion on the methods students can use to maintain a good weight control program. In no way is this document a regulation; it is simply a guideline and a plan that we have seen be successful in the past. It was developed with the help of BKW health teachers. Great Practices 1. The entire family buys into a need to eat healthy and supports the wrestler. 2. The main meal provider plans both meals and shopping around the needs of the wrestler. 3. Increase exercise, decrease calories over time for best results. 4. Maintain a diet that includes all the essential food groups and constant hydration. 5. Strenuous exercise for 20 to 45 minutes each night, followed by a shower and straight to bed. 6. . 9 to 10 hours of sleep per night. 7. 2 small meals per day plus 1 large meal per day. This is best decided at a personal level. Philosophies and Practice Good Practices Bad Practices 1. 3 square meals a day of 1. Fad diets reduced portions 2. Cutting out essential food 2. Constant hydration with water, groups from your diet. Sport Drinks on competition day. 3. Not using water as your 3. An exercise session of 20 number 1 source of hydration minutes to 30 minutes followed by a shower and bed. 4. Eating restaurant food that is buried in toppings and fatty 4. 9 to 10 hours of sleep per sauces. night. 5. Eating instant food or 5. Find something constructive processed food. to do every time you have an urge to eat. 6. Limit your screen time, television watching, computer games, computer chats. 7. When eating at a restaurant, salads, meats that are lean and grilled, and soups. The Unacceptable Practices 1. Not eating. 2. Not drinking water. 3. Not taking clues from your body as to what your needs are. 4. Using over the counter diuretics or diet medications. 5. Using sweat suits, sweat boxes or wearing garbage bags. 6. Waiting until the night before a match to attempt weight control. Best Possible Foods Fresh Fruit Fresh Vegetables Eggs, poached or boiled Broiled or gas grilled meats 1 serving of milk per day 1 serving of chocolate milk every couple of days. All the water you can drink All the green leafy salad you can eat without a dressing. Using the Field and Stream philosophy - If you can not walk into a field and grow, gather, shoot, or catch it, don’t eat it. Good Food Choices Limit processed foods. Healthy snacks should be encouraged to keep up your metabolism. (nuts, fruits, jello) Bad Food Choices Pizza, fried food, breaded meats condiments and toppings, donuts, pastries, sugar based cereals, salted meats, soda, and potato chips Limit or cut all instant foods from your diet. Fast food, and cafeteria mass prepared food. Cut all invented foods- soda, candy, processed snacks. Drinks with additives and extra sugar including flavored or spiked waters. Limit the use of toppings and condiments The Worst Food Choices No Food at all. Binge eating after making weight. Using milk as your primary means of hydration. Clear soups Green salads Drinking Gatorade instead of water everyday. Grapefruit at breakfast Instant boxed foods Oranges(not juice) at the onset of any virus Cream soups Each person is different both psychologically and physically. You may find that some things work for you that will not work for anyone else. Also some accepted practices may not work for you. Weight control needs to be a process; one in which you keep track of what you eat and how it effects your weight on a daily basis. Think of this as a long race, not a short sprint.