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There's nothing like a good football montage to get the blood going before a game.
RTÉ produced this epic Luke Kelly inspired montage before the Ireland Vs France game and it's no wonder Iceland beat England after they watched this spine tingling clip before the quarter final.
Meanwhile, ESPN aired this epic montage before Friday night's quarter final between Wales and Belgium and it a noble effort.
It's mainly focused around Garth Bale and includes a few mentions of Belgium stars such as Eden Hazard and although slightly biased, we think it's epic.
Take a look below.
- WATCH: All of the goals from that incredible Wales Vs Belgium match
- WATCH: Wales fans absolutely lost their minds after that Robson-Kanu goal


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TUESDAY, Sept. 24, 2019 (HealthDay News) -- Although no one knows yet how severe this flu season will be, now is the time to get vaccinated, health officials say.
Already this season, a 4-year-old from California who recently died tested positive for influenza, local health officials reported earlier this month. The child did have underlying health conditions, they added.
"Flu is incredibly unpredictable," said Lynnette Brammer, leader of the domestic influenza surveillance team at the U.S. Centers for Disease Control and Prevention.
Last year was a perfect example of that. "We saw something we had never seen before," she said. "We saw two waves of influenza."
Both waves included the influenza A strain H3N2, which is a particularly severe type of flu. The first wave was well matched to the vaccine, but the second wave saw a changed H3N2, for which the vaccine was less effective, Brammer said.
This year's vaccine has been tweaked to account for the changes in the H3N2 virus, and the influenza A strain H1N1 has also been updated, she said.
As far as B flu strains are concerned, this year's vaccine is like last year's because these viruses haven't changed. "It looks like we're ready for this season," Brammer said.
"Vaccination is our best tool against flu, and now's the time to start getting vaccinated," she said.
People need to get vaccinated each year, not only because the vaccine has changed, but because your immunity wears off, she explained.
The CDC recommends that everyone aged 6 months and older get a flu shot.
Brammer said that some people think the vaccine isn't very effective, so they skip getting it. Even if the vaccine isn't as effective as the CDC would like, it still protects millions from getting the flu.
Also, even if you get sick, the vaccine makes your illness less severe. "Vaccine effectiveness isn't always what we would like, but flu vaccine can reduce your risk of hospitalization 40%, and for healthy kids, it can reduce their chance of dying by 65%," she noted.
For this year's flu season, somewhere between 162 million and 169 million doses of flu vaccine will be available, Brammer said.
For kids and some adults who don't like shots, a nasal spray vaccine is available.
It's particularly important for people who have chronic heart or breathing conditions to get vaccinated because flu can make these conditions worse.
Pregnant women should also get their shot to protect themselves and their baby, the CDC recommends.
If you do get the flu, antiviral medications are available that work against the viruses currently circulating.
The trick is to see your doctor as soon as you get sick because these drugs work better the earlier you take them. "Antiviral medications can help you get better quicker," Brammer said.
The bottom line is get vaccinated now -- because you don't know what this flu season will bring, she advised.
More information
For more on the flu, head to the U.S. Centers for Disease Control and Prevention.
SOURCES: Lynnette Brammer, M.P.H., leader, domestic influenza surveillance team, U.S. Centers for Disease Control and Prevention; Sept. 10, 2019, news release, Riverside County Public Health Department
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subset: commoncrawl


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Unite site setup
Unite is now just a few days away and the site is now starting to take shape!
A team were at Felden Lodge yesterday (Bank Holiday Monday) to put up the Marquee on the main field, which is close to the three villages and where the main worship times will take place during the weekend.
Site setup will continue throughout the week before the first ever Unite starts on Friday!
Countdown to Unite:
Latest News:
Dez Johnston to return to Unite in 2020
21st October 2019
We are excited to confirm that Dez Johnston, Director of Alpha Scotland, is returning to Unite in 2020 as our speaker! Dez was the speaker at Unite 2019 and has also been a big part of the collaboration between Alpha and The Boys' Brigade, which has enabled Companies to access resources to run the Alpha […]
Book now for Unite 2020!
30th August 2019
Group bookings for Unite 2020 are now open! Unite 2020 will take place on the late May bank holiday weekend – Friday 22nd to Monday 25th May 2020 – and the cost is £80.00 per person. To book for your group to attend Unite 2020, please download a booking form (in PDF format) and return […]
Unite 2019 – celebrating 5 years
21st August 2019
Around 280 young people and leaders from across England and Wales came together for Unite over the late May bank holiday weekend (24th to 27th May). Unite takes place annually at Felden Lodge and is a weekend camp featuring a semi-structured programme, primarily aimed at 11 to 18 year olds. It is a great opportunity […]


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Psychic Readings Near Me Lakewood Park Florida
Psychic Readings & Intuitive Guidance in Lakewood Park Fl
Call Toll Free Now: 888-877-1527
Specializing in:
Love & Relationship, Money & Finance, Careers & Goals, Tarot Readings, Spiritual Guidance, Numerology, Astrology Readings, Past Lives, Dream Analysis & More!
6 Card Tarot Reading in Lakewood Park Fl
There are some truly excellent psychics and mediums out there, nevertheless, there may are likewise be some bogus people who set themselves up as mystics. When you come for a reading you are trying to find trustworthy info and some clarification about the past, present and the future. You may be a novice at having a reading and your first reading is likely to be a huge step in your life and you want to get it.
Psychic readings do not come cheap although there are some psychic readings that will make you feel cheated and low-cost. When considering your purchase, it is wise to be forearmed with information to understand what to look out for. You require to know how to find a deceitful psychic and separate them from the genuine psychics and mediums who might offer you a great reading.
You can evaluate a psychic before making that commitment and you need to also think about the general presentation of the psychic and their behavior and mindset towards the reading. You need to be able to ask questions and have your issues aired before you commit to a reading. People frequently ask such questions as 'what if you see something bad in the reading', a genuine psychic will have the ability to leave you feeling positive about the outcome.
This post describes 3 methods to tell if psychics and mediums are real prior to dedicating to investing your cash, here are 3 essential tips.
Are Tarot Readings Real in Lakewood Park Fl
If you're going to visit a psychic, everything boils down to the fact that you must believe in psychic power, otherwise why would you pay loan to check out the individual. Lots of people do believe in psychics, and have done throughout the ages.
Unfortunately, the psychic profession is more vulnerable than a lot of to have its reasonable share of charlatans and scams. Too lots of people are too desperate in their lives, and will actually go from genuine psychic to deceptive psychic, up until they discover one who will inform them not what is true ... but what they wish to be true ... or at least what they desire to hear. Even if these charlatans try to get no extra cash out of their customers, pleased just to get their little payment from a single go to, they are still frauds.
When you have actually had a psychic reading, for that reason, the thing to do is examine the guidance you have actually been offered. Is it going to necessitate that you return to the psychic for more info?
Love Psychic in Lakewood Park Fl
Psychic readers are gifted individuals who are endowed with the ability to predict the future. It is now easy to get psychic readings through phone or online. Web is the most typical way to find a psychic, one need to be cautious when in search of authentic psychics. It is unfortunate that not all psychic readers you see online are honest. A deceptive psychic will just wish to get your loan for their own monetary gain. They will try to fish out information from you and subtly puts you down to get rid of trust at your own beliefs and judgment.
A true psychic is one that will help you find the very best way forward. When you go for a psychic reading, always have an open mind. This will be simple for psychic readers to develop a connection or create a channel of interaction with you. Have a clear understanding of what you want before you see recommendations from a trustworthy psychic expert. Is it to get an insight of your profession course or are you having concerns on your love life? Need to know where and when you will satisfy your true love?
Genuine psychics understand that they can't forecast the future and they will honestly tell you so. What they can do is offer you possible outcomes or outcomes that will assist you make the best choices to be able to accomplish the outcome you desire. The end-result of your desires and your future will all be totally approximately your own actions and habits.
24 Hour Psychic in Lakewood Park Fl
Have you ever met any professional psychic fortune teller? Do you know that a proficient psychic fortune teller can shape your life? I understand that you are believing a lot about the true effectiveness and the real role of a psychic in the matter of developing your life. Ok, a psychic fortune teller accomplishes the strong spiritual power to forecast the future happenings more accurately. Now if you are a student, you are imagining becoming a celeb in life. It is the natural propensity which is felt during the teen duration.
If you have a dream of ending up being a world famous doctor or engineer you require to develop your life in such a special method so that you will be able to make your dream genuine in actuality, you will have to work hard and attempt to surpass the vital scenario. Now a psychic fortune teller will help you to believe in favorable method. He has the intuitive power and he will inform you in advance which profession will bring the fruits of success and distinctions to you in your life.
Spiritual Reader in Lakewood Park Fl
A professional psychic reader can not take over your life or make things take place and they can not manifest somebody from the afterlife. You should not ask questions that put pressure on psychics to make choices for you as their viewpoint is irrelevant.
An expert psychic reader could then offer you some details about the possible benefits of each relationships and you could draw your own conclusion about which one is most likely to be more suitable with you. You might dismiss this and neglect the fact that there could be a pattern to your dreams and some important message pertaining to you because dream about your circumstance.
An expert psychic reader will not make predictions on other people due to the fact that it is an intrusion of their privacy and they have actually not asked for a reading. There are certain guidelines which a psychic need to follow and ethical professional psychics will tell you that they can not respond to questions associating with intimate details of someone who is not in the sitting.
Psychic Readings & Intuitive Guidance in Lakewood Park Fl
Call Toll Free Now: 888-877-1527
Specializing in:
Love & Relationship, Money & Finance, Careers & Goals, Tarot Readings, Spiritual Guidance, Numerology, Astrology Readings, Past Lives, Dream Analysis & More!
Lake Wales Psychic Reading By Phone | Lake Worth Psychic Website
florida Spiritual Reader


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Equipment assists rehabilitation
Friday, 27 December 2002
A GENEROUS donation of $40,000 from the Orange Base Hospital Ladies Auxiliary Committee and the Orange Arthritis Foundation has enabled the Physiotherapy Department and Apex Rehabilitation Unit at Orange Base Hospital to purchase a Lite-gait Harness System and Sports Art Treadmill.
The Lite-gait Harness System supports a patient's body, enabling them to practise balance and walking at an early stage in their rehabilitation.
It allows for progression of weight bearing and for the physiotherapists to assist the legs and pelvis to achieve a proper gait pattern.
The Sports Art Treadmill can be used with and without the Harness System and can move at slow speeds, which is essential for rehabilitation patients.
Senior rehabilitation physiotherapist Kerstin McPherson said the Physiotherapy Department was excited about the arrival of the Lite-gait and Treadmill.
"It is used extensively in rehabilitation units in Sydney and we are the first rehabilitation unit in the Mid Western Health Area and one of only a few country hospitals with the system," Ms McPherson said.
"The Lite-gait and Treadmill will enable patients to practise standing and walking earlier and will mean a potentially earlier discharge from hospital.
The conditions the Lite-gait and Treadmill can be used for include strokes, post operative hip fractures, amputees and spinal cord injuries.
With the experienced physiotherapy staff at Orange Base Hospital we are excitedly preparing research proposals in conjunction with the University of Sydney in the treatment of stroke patients," she said.
Orange Base Hospital acting general manager Ross Noble said the purchase of the Lite-gait would provide "tremendous enhancement for rehabilitation patients".
"It is very much innovative equipment and all residents of Orange and District will benefit from it if they need rehabilitation," Mr Noble said.
"We are very grateful for the ongoing support from our volunteers, especially the Orange Base Hospital Ladies Auxiliary and the Orange Arthritis Foundation," he said.
"I'm just a dreamer who dreams of better days"


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Birthday Cakes for Teenagers
Order Tempting Dessert for the Youngsters Birthday Celebration
Birthdays would be the do my homework unique occasions of life, and kids watch for all of them long year. You probably begin planning for the kids' birthday well ahead of time and attempt to allow it to be the most useful time of the life. To include colors with their party, you can easily purchase delicious cakes online for the kids. Ferns N Petals provides a number of yummy birthday cakes for guys, therefore if you should be thinking to purchase one for the son's birthday celebration, you'll be able to obtain it online from our web site. You can expect cakes in numerous tastes and amounts based on your choice, such as for instance pineapple, chocolate, blended fresh fresh fruit, etc. What you need to accomplish is pick your favorite taste, form, and size therefore we vow to provide it simply how you want. Combined with the dessert, you may want to pick gift suggestions from the wide array of young ones toys and games products offered at our site to provide as being a return present for the kid's birthday celebration.
Delicious Birthday Cakes for Kids – Ferns N Petals
|Birthday Cake kinds
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|Eggless Cakes
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|1st Birthday Cakes
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|Black Forest Cakes Birthday that is 16th Cakes
Make Themed Cake to your Daughter's Birthday Special
Throwing a themed party in your daughter's birthday celebration may be the most useful shock you are able to ever offer her. Read more →


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"Specifically to my 'conscious' non-Black POCs, you should know better."
There's no quick fix, but there are ways to change.
"... I have had countless times in my life when Black people, not just Black women, have made me...
Verda Byrd was adopted by a black family, and believed she was black for almost her whole life.
As artificial intelligence continues to transform our daily lives and power our world, we should...
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We are a family of 4 living 8km south of Chiang Mai in the north of Thailand. Our kids are 4 & 1,5 year old, we also have 1 dog and 2 cats.
We bought a piece of land and built a house, pool with bar and sala, extra little bathroom house, carport and treehouse already. Our garden is huge and we need a little help to finish it all up and make it look nice and green. We need to get the veggie garden going, paint all the wooden constructions and install the sprinkler system for the garden. So mostly we need help in the garden and with painting.
The area where we live is a cute and quiet village with lovely neighbors where you can experience real Thai culture. Temple festivities, karaoke with the neighbors, local food for exceptional cheap prices and laid back village life. The best, it is just outside of the hustle & bustle of Chiang Mai.
Babysitting / child care
General Maintenance
Cooking / shopping
Help in the house
Animal care
Sun loves to cook and have you try all kinds of local food, which means you could learn a lot about Thai food. Since you are in a friendly village community you can also meet the neighbors and experience real Thai culture, join temple events, go on trips or just hang out at our own pool and enjoy a cold drink at the bar. You can also eat everything you find in the garden, we have banana and papaya trees. We speak all three languages (German, English, Thai) and can teach you some language as well...
We need you to help us with our garden. Your task will be planting and maintaining the veggie and overall garden. There will be also other projects like installing a sprinkler system, woodwork, some construction, cleaning the swimming pool and overall household-related tasks like sweeping the floor and washing dishes. We found it is best to have our volunteers helping for one full day and have one full day off, so we get things done and you have also more time to explore Chiang Mai and the surrounding areas. We are always looking for 2 people at a time, best would be couples or friends. Please make sure you can drive a motorbike to be more independent and to able to get around more easy. We do not accept people without driving skills! Please make sure you have a valid driving licence and be able to drive a motorbike (scooter)!
German, Thai, English
Simple accommodation either on top of the pool bar (sala) or the treehouse ... you can choose... we got mattress, hammock and mosquito net/tent for you, just make yourself comfortable where you like it the most. You can use our kitchen, bathroom and pool of course. There are several small shops and food stalls in the village where you can get cheap food. We are also cooking every day and you can participate and of course, join us for meals. We will cover your food on the days you work but expect you to take care of yourself on your days off. On your day off, we expect you to explore the surrounding areas to give us some family time.
Just google Chiang Mai and you will be amazed about what you can do in and around town...
You MUST be able to drive a motorbike (scooter), hence have a driving license! We are in a village still... even if it is close to town.
Internet access
Limited internet access
We have pets
We are smokers
More than two
One full day working and one full day off (max 25 hours a week)
These are extra optional ratings when members leave feedback. The average rating left for each option is displayed.
Accuracy of profile:
Cultural exchange:


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|Warhammer 40000: Dawn of War
(c) Games Workshop Ltd 2004. All Rights Reserved. Warhammer 40,000: Dawn of War, the Warhammer 40,000: Dawn of War logo, the GWI logo, Games Workshop, the Games Workshop logo, Space Marine, Space Marine chapter logos, Warhammer, Warhammer 40k Device and all associated races, race insignia, marks, names, characters, illustrations and images from the Warhammer 40,000: Dawn of War game and the Warhammer 40,000 universe are either, TM and/or (c) Games Workshop Ltd 2000-2004, variably registered in the UK and other countries around the world, used under license.Developed by Relic Entertainment. Game engine code (c) 2004 Relic Entertainment Inc. Relic, Relic Entertainment and the Relic logo are trademarks and/or registered trademarks of Relic Entertainment Inc. All Rights Reserved. The FreeType Project is copyright (c) 1996-2000 by David Turner, Robert Wilhelm, and Werner Lemberg. All rights reserved. THQ and the THQ logo are trademarks and/or registered trademarks of THQ Inc. All other trademarks, logos and copyrights are property of their respective owners.
[Reported by 中村聖司]
GAME Watchホームページ


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Offering elegant rooms with free Wi-Fi and a satellite TV, Hotel Arnaldo Aquila D'Oro is located in Rubiera between Modena and Reggio Emilia. It features a traditional Emilian restaurant, which was mentioned in the Michelin Guide. The Arnaldo Hotel is housed in a 15th-century historical building. All guests' rooms come with tiled floors, classic furnishings and an en suite bathroom. Junior suites also boast a seating area. Guests can taste the best of local cuisine at the Clinica Gastronomica Arnaldo restaurant. Breakfast includes homemade cakes and more sweet items.
We speak your language! Native language: IT. Hotel Arnaldo Aquila D'oro has been welcoming guests since January 08, 2020 at TodayTourism.com hotel booking website.
GPS coordinates: 44.65301, 10.78182. You can easily find us with the GPS navigation device by entering our GPS coordinates. Simply type in the coordinates in Decimal degrees, separating the latitude and longitude with a comma or space.Plan Your Route to the Hotels with Google Maps
The most expensive accommodation in this neighborhood is: Hotel Arnaldo Aquila D'oro ( 83€ = 94 US$). The cheapest accommodation in this neighborhood is: Hotel Arnaldo Aquila D'oro (44€ = 49 US$)
Average hotel price in that region is: (44€ = 49 US$)
A credit card is needed for the reservation! Your bank details are needed to guarantee your reservation. Need a room for today or tomorrow? Check availability & Book Now!
You can write a special request after your booking is complete! Special requests cannot be guaranteed - but the Hotel Arnaldo Aquila D'oro will do its best to meet your needs.
|Children and Extra Bed Policy
|All children are welcome. There is no capacity for cots in the room. There is no capacity for extra beds in the room.
|Private parking is possible on site (reservation is not possible) and costs EUR 8 per day.
|Pets are not allowed.
|WiFi is available in all areas and is free of charge.
accepts these cards and reserves the right to temporarily hold an amount prior to arrival.
Cancellation and prepayment policies vary according to room type, for exact conditions please enter dates of your stay and check your selected room cancelation policy.
Below is a selection of comments from our clients who have stayed in Hotel Arnaldo Aquila D'oro
There are a variety of shops and restaurants near our accommodation - Hotel Arnaldo Aquila D'oro. During your stay, you and your family or group can enjoy a short walk to these nearby destinations. Whether you like pizza, sandwiches, steaks or a little of everything. And, if you want to pick up some souvenirs or gifts in Rubiera, you'll find everything you need in the town's little boutiques and shops.Find nearby restaurants


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Argentinian mammarenavirus formerly Junin virus , Junín virus is a Mammarenavirus that causes Argentine hemorrhagic fever ( AHF). After dropping out from reality she has taken off in search for a fulfilling life , ended up in a net game " netoge. She was born in junin poverty in the rural village of Los Toldos in the Pampas as the youngest of five children. Absolutely no exceptions are made in assignments , deployments, time off, duty hours any other factor for single parents. As for all the single parents, the jury is still out on them as we learn what baggage each of them carry which is why they are single parents in the first place. It features some strong sexual innuendo including conversations about divorce , having sex as well as some crude references to genitals. The maximum junin stay is 183 days per year. What Is a Single- Parent Family?
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Jubin was born in Dehradun junin to parents Ram and Neena. Moriko Morioka is a 30- year- old single NEET woman. At 15 in 1934, she moved to the nation' s capital of. 8% or 22 million adults in the US have junin heart disease. Epidemiology: inmillion Americans ( 32 million females and 30 million males > 20% ) - had a cardiovascular disease ( including hypertension). There are a number of ways that a single- parent family can present itself. Single Dil Ka Haal.
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The only Big 4 network to introduce new series Wednesday this fall is ABC with comedies Single Parents and drama A Million Little Things. Neither was a standout or a flop in their debuts. Yellow fever is caused by yellow fever virus, a 40– to 50- nm- wide enveloped RNA virus, the type species and namesake of the family Flaviviridae. It was the first illness shown to be transmissible by filtered human serum and transmitted by mosquitoes, by Walter Reed around 1900. The positive- sense, single- stranded RNA is around 11, 000 nucleotides long and has a single open reading frame. Peruvian law only recognizes opposite sex marriages.
junin single parents
Thus, there is no provision for same sex spouses to adopt jointly. Single lesbian, gay, bi- sexual, transgendered, or intersex individuals may also be unable to adopt in Peru.


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Info For Parents
An education at the University of Dayton is a valuable investment — and not simply because of our high-quality academic programs and reputation as a top-tier Catholic research university.
Students are our top priority, and we want them to achieve success in their careers and in life. In keeping with our Catholic, Marianist identity, we educate the whole person: mind, body and spirit. We value collaboration, prize differences and treasure the gifts of all. Here, community is a way of life — our shared vision.
WIth a UD education, there's no limit to where your student will go.
placement rate within six months of graduation
Top 50
college that leads to great careers, according to The Princeton Review
Best Value
according to Kiplinger's and Money
Driven By Boundless Curiosity
The foundation of a UD education, the Common Academic Program encourages students to integrate knowledge – and put it to use. Studies support each student's individual interests and goals, while also developing career skills such as leadership, conflict resolution and practical wisdom.Explore Academics
A Home Away from Home
With more than 270 clubs and organizations, Division I athletics, a strong campus ministry, plentiful service opportunities, engaging speakers and performers, and a vibrant community, our students are involved.Explore Campus Life
Meet Professor Experience
We know that practical, hands-on learning requires, well, practice. That's why UD students are constantly engaged in the world around them, whether it's through research, service-learning, education abroad, internships or co-ops. When graduation arrives, students are already part of the real world, fully prepared for their careers – and future lives.Explore Experiential Learning
Martin Luther King, Jr. Day - no classesView Event
Spring Break begins after last classView Event
Classes resume at 8:00 a.m.View Event
Catholic and Marianist
The University of Dayton is a pre-eminent Catholic university and an internationally diverse community committed, in the Marianist tradition, to educating the whole person and linking learning and scholarship to leadership and service.
Learn more about our admission process so you and your student can apply with confidence.Explore Admission
We're committed to making a UD education affordable and accessible to all students.Explore Affordability
Our innovative approach to tuition offers complete transparency - and peace of mind when it comes to cost.Explore Tuition
Net Price Calculator
This calculator helps your family estimate the true cost of a UD education while factoring in potential financial aid awards.Explore Net Price Calculator
With such a large percentage of our students living on campus, we're committed to keeping our campus not only beautiful, but also safe with a 24/7 professional public safety staff. Due to their excellence, our student-run EMS squad received the Ohio EMS Agency of the Year Award in 2016.
Resources for Parents
Here, you'll find commonly accessed resources for parents.
Life at Dayton
Resources for Parents
Here, you'll find commonly accessed resources for parents.


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NEW ORLEANS, LA (WGNO) — New Orleans police are trying to solve a pair of theft/burglary cases that put two officers' department-issued pistols on the streets. The cases are the latest crimes featured on the Wheel of Justice.
Both crimes happened in Algiers.
The most recent case happened last Friday, August 5th, when someone stole an officer's personal car. According to police, the officer parked the car in front of his home and when he returned to it a few minutes later, it was gone. Inside the car, police say, were the officer's Glock .40 caliber pistol, a loaded magazine, a cartridge for a TASER, and the officer's credentials.
The car was found the following day, but the missing gun, TASER cartridge, and other items remain missing.
The first case happened sometime between July 22-25 at the home of an officer who was on vacation.
Police say someone broke into the officer's home and stole his Glock .40 caliber pistol, two loaded magazines, a TASER and is cartridges.
Police say the thefts represent a safety issue for the general public.
If you know anything about either case, call CrimeStoppers at 504-822-1111. You don't have to reveal your name or testify, and you could earn a $2,500 reward.
So far, 320 people have landed behind bars after their cases rolled on the Wheel of Justice.


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Admiral Elmo R. Zumwalt, Jr.: Gener... (620) Admiral Elmo R. Zumwalt, Jr. Collection: General Articles
- Collection Number
- 620 (Click to Search this Collection)
Found in 1 Collection or Record:
Admiral Elmo R. Zumwalt, Jr. Collection: General Articles (620) Finding Aid
This series is 7.5 linear feet. This series deals with articles both by and about Admiral Zumwalt. Some articles express Chief of Naval Operations Admiral Zumwalt's repeated warnings that the Soviet Navy had surpassed the United State Navy in combatant capabilities. Further, several articles address Admiral Zumwalt's statements concerning the Australian, New Zealand, and United States Treaty (ANZUS). Articles after Admiral Zumwalt's retirement and his unsuccessful bid for the Senate seat from Virginia, demonstrate his criticism of trends he saw in Defense procurement, especially the tendency toward increasingly large and sophisticated, and more expensive, weapons platforms. There are also articles about his family, especially Mouza's efforts during the campaign. Articles in this series also refer to Lt. Col. Zumwalt (Admiral Zumwalt's father) including a couple of letters from the European Theater in 1945.
Vietnam Center & Sam Johnson Vietnam Archive
AddressTexas Tech University, Box 41041, Lubbock, TX 79409


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Much has changed since ASHM began as a small group of specialists. New technology and treatments have transformed the face of our sector, and indeed ASHM itself, but our values and vision remain the same. ASHM has been privileged to expand our remit more recently to include viral hepatitis, HTLV-1, and working beyond the borders of Australia and New Zealand. ASHM looks forward to further supporting our regional workforce across Asia and the Pacific, and collaborating to share lessons, strategies and experiences.
ASHM is proud to be entering our fourth decade working to support the health workforces. This milestone encourages us to reflect on the dramatic changes in medicine, treatment and prevention; in recognizing the strength and resilience of our peers, affected communities, and the many other organisations with who we've built long term partnerships. Our achievements wouldn't be possible without this generosity of time, input and expertise.
The integral role of primary care workers, from both general practice and nursing, has been increasingly recognized as an absolutely critical part of our response to HIV, both in diagnosis and clinical management, but also in delivering ongoing treatment and care in community contexts.
To see more on our shared history and some of ASHM's key milestones, please click through here.
Please join us on 14 November 2019 to celebrate the achievements of ASHM, our partners and our members over the past thirty years. We invite you to hear from a unique panel of past presidents, board members and passionate colleagues, to share and remember our histories, and to reflect on just how far we've come.
Panellists will include past presidents Marilyn McMurchie, Edwina Wright, Jenny Hoy, Sharon Lewin, Andrew Grulich, Liz Dax, and Ben Cowie. Our AGM will begin after the panel discussion, and there will be food and drink provided alongside the announcement of three new honorary life members. Email email@example.com to register!
ASHM has launched hepatitis C point-of-care (PoC) online learning modules for community practitioners: The modules are designed to introduce practitioners to PoC testing and cover options for sample collection, pathway to diagnosis and sharing results. See more here.
ASHM International Supporting the Viral Hepatitis Response in Fiji, Solomon Islands, Vanuatu and Kiribati: ASHM International, with the WHO Division of Pacific Technical Support has provided technical assistance to the Ministries of Health of Fiji, Vanuatu, Solomon Islands and Kiribati to strengthen the viral hepatitis response in the Pacific region. Viral hepatitis is a high burden of disease throughout the Pacific and an increasing health security threat. ASHM with collaborating partners carried out scoping missions in the four pacific countries between May and September this year. See more on the projects here.
Photo courtesy of Dr Gail Matthews.
Parliamentary Friends for Action on HIV/AIDS, Blood Borne Viruses and Sexually Transmitted Infections (HIV/AIDS, BBV&STIs): ASHM recently participated in a joint Parliamentary Friends for Action meeting at Parliament House in Canberra, alongside peak organisations Australian Federation of AIDS Organisations, Hepatitis Australia, National Association for People With HIV Australia, Scarlet Alliance, Australian Sex Worker Network and Australian Injecting & Drug Users League. The first meeting uunder the leadership of Mr Tim Wilson MP, provided parliamentarians from all parties an opportunity to gain increased understanding of the role of primary care. See more.
- Alexis Apostolellis, ASHM CEO
We welcome Emily Wheeler back to ASHM:
Emily has been employed on a short term basis to consult with current staff and key external stakeholders to identify current gaps in our Aboriginal and Torres Strait Islander program and our sexual health program, including associated partnerships and collaborations.
Emily previously worked for ASHM for 7 years, with the last few as manager of the Sexual Health Program and the Nursing Program.
9th International Conference on
Hepatitis Care in Substance Users
8 - 10 October 2020
Glasgow, Scotland
ASHM conducts a wide range of training courses across every state, territory and PHN. These are coordinated by an ASHM project officer and led by local clinical experts, giving you the chance to network, connect with other health professionals and earn CPD points. Click here to see our training calendar, or use the links below to see upcoming courses with limited spaces still available.
Sexual Health Update for Primary Care | 7 November | Bundaberg QLD | Register
STI and BBV for Nursing: An Introduction | 11 November | Taree NSW | Register
Hepatitis B Case Discussion Evening | 14 November | Newcastle NSW | Register
Hepatitis C in Primary Care and AOD Settings Education Program | 21 November | Logan QLD | Register
HIV Shared Care for Chronic Disease Management | 21 November | Surfers Paradise QLD | Register


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Effects of a Mediterranean-style diet on cardiovascular risk factors: a randomized trial.
by Estruch, Ramon
Annals of internal medicine, July 4, 2006, Vol.145(1), pp.1-11
Nutrition Intervention on Cardiovascular Risk Factors in Healthy Individuals: Glass Half Empty or Half Full?
by Estruch, Ramon
Journal of the American College of Cardiology, 07 March 2017, Vol.69(9), pp.1113-1115
Protective Effects of the Mediterranean Diet on Type 2 Diabetes and Metabolic Syndrome 1-3
by Salas-Salvadó, Jordi
The Journal of Nutrition, Apr 2016, Vol.146(4), p.920S,921S,922S,923S,924S,925S,926S,927S
Mediterranean Diet and Risk of Hyperuricemia in Elderly Participants at High Cardiovascular Risk
by Guasch - Ferré, Marta
Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences, 2013, Vol. 68(10), pp.1263-1270
Increased serum calcium levels and risk of type 2 diabetes in individuals at high cardiovascular risk.
by Becerra-Tomás, Nerea
Diabetes care, November 2014, Vol.37(11), pp.3084-3091
Long-Term Immunomodulatory Effects of a Mediterranean Diet in Adults at High Risk of Cardiovascular Disease in the PREvención con DIeta MEDiterránea (PREDIMED) Randomized Controlle...
by Casas, Rosa
The Journal of nutrition, September 2016, Vol.146(9), pp.1684-93
Is complying with the recommendations of sodium intake beneficial for health in individuals at high cardiovascular risk? Findings from the PREDIMED study.
by Merino, Jordi
The American journal of clinical nutrition, March 2015, Vol.101(3), pp.440-448
Dietary fat intake and risk of cardiovascular disease and all-cause mortality in a population at high risk of cardiovascular disease.
by Guasch-Ferré, Marta
The American journal of clinical nutrition, December 2015, Vol.102(6), pp.1563-1573
Protective effect of homovanillyl alcohol on cardiovascular disease and total mortality: virgin olive oil, wine, and catechol-methylathion
by De La Torre, Rafael
The American Journal of Clinical Nutrition, 2017, Vol. 105(6), pp.1297-1304
Dietary Glycemic Index and Glycemic Load Are Positively Associated with Risk of Developing Metabolic Syndrome in Middle-Aged and Elderly Adults.
by Juanola-Falgarona, Martí
Journal of the American Geriatrics Society, October 2015, Vol.63(10), pp.1991-2000
Mediterranean diet reduces the adverse effect of the TCF7L2-rs7903146 polymorphism on cardiovascular risk factors and stroke incidence: a randomized controlled trial in a high-card...
by Corella, Dolores
Diabetes care, November 2013, Vol.36(11), pp.3803-3811
Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts
by Estruch, Ramón
The New England Journal of Medicine, 2018, Vol.378(25)
Intake of Total Polyphenols and Some Classes of Polyphenols Is Inversely Associated with Diabetes in Elderly People at High Cardiovascular Disease Risk 1-3
by Tresserra-Rimbau, Anna
The Journal of Nutrition, Apr 2016, Vol.146(4), pp.767-777A
Increases in Plasma Tryptophan Are Inversely Associated with Incident Cardiovascular Disease in the Prevención con Dieta Mediterránea (PREDIMED) Study
by Yu, Edward
The Journal of Nutrition, 2017, Vol. 147(3), pp.314-322
Association between dietary fibre intake and fruit, vegetable or whole-grain consumption and the risk of CVD: results from the PREvención con DIeta MEDiterránea (PREDIMED) trial
by Buil-Cosiales, Pilar
British Journal of Nutrition, 2016, Vol.116(3), pp.534-546
MicroRNA-410 regulated lipoprotein lipase variant rs13702 is associated with stroke incidence and modulated by diet in the randomized controlled PREDIMED trial.
by Corella, Dolores
The American journal of clinical nutrition, August 2014, Vol.100(2), pp.719-731


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Great townhome in Wrightsville Place ready for a new owner. Recent updates include three year old heat pump, one year old hot water heater and new luxury vinyl flooring from the entrance through the living/dining room. Tiled floors in the kitchen and baths. Newer carpet and paint throughout. One bedroom and bath on the first floor. The entire upstairs is a spacious master bedroom with enough room for a sitting area or office space. A new deck has just been completed and is within sight of the community pool. This is a great location - close to Wrightsville Beach, shopping and dining.
Listing courtesy of Intracoastal Realty Corp.
Copyright 2020 NCRMLS. All rights reserved. North Carolina Regional Multiple Listing Service, (NCRMLS), provides content displayed here ("provided content") on an "as is" basis and makes no representations or warranties regarding the provided content, including, but not limited to those of non-infringement, timeliness, accuracy, or completeness. Individuals and companies using information presented are responsible for verification and validation of information they utilize and present to their customers and clients. NCRMLS will not be liable for any damage or loss resulting from use of the provided content or the products available through Portals, IDX, VOW, and/or Syndication. Recipients of this information shall not resell, redistribute, reproduce, modify, or otherwise copy any portion thereof without the expressed written consent of NCRMLS.


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With over 12 years spent behind the decks, Arun R has been a fixture on the music performance circuit in Hong Kong and around Asia. His refusal to be pigeonholed has seen him seamlessly drift from balearic vibes to raw deep house, taking his listeners on ethereal journeys of sound and music. From handling bookings, curating and organising events, collaborating on productions and holding DJ residencies at Hong Kong's top locations; he has now set up his own independent business providing consultancy for hotels, clubs and bars for music and hospitality services.
Above all that, he has also been seen playing at festivals such as Ying Yang Music Festival Great Wall of China, Karma Kastle by Karma Klique, Hong Kong's Clockenflap, Sonar HK just to name a few. In this edition of City Nomads Radio, he shares with us his favourite haunts in Hong Kong and that very moment he fell in love with electronic music.
Where were you born and raised?
Hong Kong. And, Hong Kong.
Do you remember the moment you fell in love with electronic music?
There wasn't just one moment that made electronic music become a familiar part of myself. When I first started to enjoy 'dance music', there were artists like Moby, New Order, Depeche Mode, Paul Oakenfold, Mark Farina, Satoshi Tomiie, David Morales, Ashley Beedle and so many others that, through so many different ways, drove me to create my own musical realm. The deeper side of house and electronic music that I've come to love today is because of that diversely-traveled journey.
How would you describe your sound to a complete stranger in 10 words or less?
Come close enough to the speaker, and you will know.
What do you listen to at home when relaxing?
If I really want to take it easy, any show selected or curated by Chris Coco always does the trick.
Tell us a little more about the party (or nightlife) scene in Hong Kong.
I never party, what a terrible question to ask me!
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Some of your favourite haunts in Hong Kong?
I love natural wines, and La Cabane is the only and best place to enjoy them in Hong Kong. Coa is a new favourite focuses on my new love, mezcal while Stockton makes the best Sazerac in town. Komune – I'm hooked on the comfort of this space that gives you space! Tasty Congee has all my favourite local fixes executed with quality and I go to Pici for fresh, handmade pasta. And for the best after-hours experience, you'll find me at #AfterDarkAndBeyond.
Apart from music, what else do you dabble in?
If you can't tell already, I'm an aficionado of natural wines and good food. I will happily feast any time, any day. Aside from that, the cosmic world fascinates me, I like to dabble in curiosity and wonder.
Tell us something about the mixtape you've created for City Nomads.
When people ask me about music style, I usually don't have a straight answer, and I don't see why I need to be directive of any genre or style; pigeon-holing is a painful thought to me. I end up saying things like "positive vibes, or, eclectic, or, I like to build my set when given a chance'… I guess this mixtape is a bit of all of that! And I guess a bit of House music!
Stay connected with Arun R's upcoming gigs and news on his Facebook, Resident Advisor and Soundcloud.
**Top image by Paul Bradshaw


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Unarguably, one of Nigeria's finest athletes, Gloria Kemasuode, needs urgent help to enable her to overcome psychological trauma which has made her a pitiable figure in recent times.
The Beijing 2008 Olympic silver medallist was recently spotted roaming the streets of Yenagoa, talking to herself in haggard dress while soliciting handouts.
Gloria was last seen carrying bags containing mostly diets and scavenging on the streets of Yenagoa, a development that shocked her colleagues at the Bayelsa State Sports Council where she is a staff.
According to her colleagues who spoke with Tribunesport in Yenagoa, the former African champion is believed to have been suffering from depression as a result of broken relationship.
It was gathered that depression set in for Gloria after her fiance whom she had concluded marriage arrangements with dumped her in Australia and reportedly bolted with all her life's savings.
ALSO READ: Ministerial list: Dalung's exclusion excites Nigerians
Sportingtribune investigation revealed that Gloria, who hails from Bomadi community in Delta State, is a staff of the Bayelsa State Sports Council and lived all by herself in a rented apartment somewhere in Ugheli, Delta State before her present predicament.
When Sportingtribune spoke with the Director of Sports, Bayelsa State Sports Council, Mr Patimidi Tukuru, in Yenagoa, he said when he accosted Gloria sometime last year to ascertain what the problem was, the former athlete was fine.
"When I first saw her, I didn't know she was suffering from depression. But when I later noticed that she was acting strange, talking out of point and becoming hostile to people, I approached her and asked her if she was okay.
"She said 'I am fine. It is just that since my fiance who promised to marry me disappointed me, I sometime get bothered when I remember how it happened'. In fact, Gloria even promised me that she would be fine soon.
"Not too long she disappeared and later resurfaced. This time, it became clear to me that she is battling with psychological trauma. She always carries bags around while her make up gives serious concern, she looked like a clown when I last saw her.
"We have made several efforts to lure her to hospital for medical attention but, she always put up strong resistance. But with the way things are, we have resolved that we will do everything humanly possible to force her to go to hospital this time round because she needs medical attention.
ALSO READ: Newcastle sign Joelinton in £40m record deal
"We don't know where she currently lives, she comes to the sports council once in a while. So, I have left a standing order that she be apprehended whenever she is spotted anywhere in Yenagoa so that we can take her to hospital. We do not have any choice but to save her, she is still a staff of the Bayelsa State Sports Council and her condition brings embarrassment to us," Tukuru told Sportingtribune.
Also, a friend of Gloria, also an athlete, who spoke on condition of anonymity said that her friend has been living a pathetic life for about two years now and many sportsmen and women knew about this worrisome development.
"Why are people pretending as if they don't know that Gloria's condition of living is unpalatable of late. Even the sports authorities at the national level know about her condition.
"It is very unfortunate, some members of a popular sports association in Benin, Edo State even called recently to say that we should come and carry our athlete, that she was dancing naked in the stadium when they were having a competition," she said.
For Mr Bomo Kigigha, head coach of Bayelsa State chess association, Gloria, actually needs urgent medical help.
"I saw Gloria briefly last week but, I didn't approach her for a conversation. At times, she speaks off key, and if she noticed that you are trying to observe her, she would become hostile to you.
"She is going through a lot right now and she needs urgent medical help to get her life back and more so, retain her job in the sports council.
"I have heard lots of stories about what led to her present living condition but for me, only the doctors can tell us the exact situation," Kigigha told Tribunesport.
Loveday Herbert, a renowned sports journalist, who also spoke with Tribunesport lamented Gloria's predicament.
"I saw her sometime last year during the dry season walk along a street in Yenagoa. Initially, I thought she was on a training session, but when I moved closer, her mode of dressing revealed something was wrong. I also tried to talk to her but she snubbed me.
"Her condition at present is unfortunate. I feel her condition is a psychological but I think her condition is not out of hand yet. If people can come together as soon as possible to assist her, I am sure that she would get over this worrisome condition. She has contributed to sports in the country in no small measure and therefore deserves help," Herbert said.


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Nutrition plan for muscle gain and fat loss with 9 secrets of a good balanced diet for healthy muscle building
Disclosure: Bear in mind that some of the links in this post are affiliate links from clickbank.com and if you go through them to make a purchase I will earn a commission. Keep in mind that I link these companies and their products because of their quality and not because of the commission I receive from your purchases. The decision is yours, and whether or not you decide to buy something is completely up to you.
Nutrition plan for muscle gain – the dos and don'ts
Nutrition plan for muscle gain gives you an overview of the three main building blocks of sports nutrition. When people think of bodybuilding, they consider weight training the main component. Food is almost as significant in achieving the physique you want. Just as you need to understand your muscles and how they work, you need to be aware of the basics of nutrition: protein, carbohydrates ("carbs"), and fat. Each plays a critical role in your diet.
A nutrition plan for muscle gain means your overall eating habits
In bodybuilding, a nutrition plan for muscle gain means your overall eating habits. To add muscle, you have to consume a lot of calories. You can not build muscle if you eat like a bird. The perfect diet and ideal strength training for everyone do not exist. You can set up a nutrition plan for muscle gain to help you achieve your fitness goals while learning to eat.
Now let's focus on the three primary macronutrients in your nutrition plan for muscle gain: protein, carbs, and fat.
1. The protein in a diet for your nutrition plan for muscle gain and strength building
The role and importance of protein in a nutrition plan for muscle gain training are significant. I dedicate a short section here. Later we treat this high nutrient on an extra page.
Of the three macronutrients, protein is the most critical for bodybuilders. Protein builds your muscles. It also helps maintain and repair your muscle tissue. That's why bodybuilders continuously monitor and control their protein intake. A bodybuilder extrapolates twice the protein as the standard type.
The best sources of protein in your nutrition plan for muscle gain are eggs, fish, poultry, meat, and dairy products—animal proteins. Plant proteins—from foods like rice, beans, corn, peas, and nuts—are not as easily assimilated into the body as animal proteins.
The U.S. government recommends that the average person eat 0.36 grams of protein every day for each pound of body weight. For a 180-pound man, that's about 65 grams of protein per day. If this person is a bodybuilder earlier studies say they should eat twice that amount.
2. You can take Carbohydrates for getting bulkier and stronger
Carbohydrate is the primary source of energy of your body. About 50% of a bodybuilder's calories should come from carbohydrates. Carbs fall into two categories: simple and complex.
Simple carbohydrates
The simple carbohydrates, like white bread, will give you instant energy, but will not last long. Digestion produces glucose. It is an essential source of energy. Simple carbohydrates are unlike the complex carbohydrates, such as rice, which give the body energy over a more extended period. The human organism needs both types of carbohydrates in a nutrition plan for muscle gain.
Complex carbohydrates
A strength athlete should consume the more complex carbohydrates that energize him throughout the day.
Complex carbohydrates are broken down further into fibrous and starchy carbs. Sources of fibrous carbs include asparagus, green beans, broccoli, lettuce, mushrooms, spinach, and zucchini.
Examples of sources of starchy carbs are red beans, corn, oatmeal, peas, pasta, potatoes, rice, and tomatoes. The absorbed carbohydrates split into glucose. The glucose quickly causes a higher blood sugar level. As a result, your pancreas produces insulin. The insulin converts the excess sugar so that the blood sugar level goes back to normal levels.
After practice
Some studies have shown that sports – especially strength training – increase insulin sensitivity in the muscles. So you need to eat more carbohydrates shortly after exercise. These are transported by insulin directly to the trained muscle to replenish the muscles. That is also true for the effect of protein. For your nutrition plan for muscle gain, it is beneficial to eat a mixture of both after your workout.
Tip from nutrition plan for muscle gain
I recommend you to use carbohydrates like rice about 2 hours before training. In any case, it is essential that you eat small amounts during training or shortly after exercise in your nutrition plan for muscle gain. Besides, if you consume fewer carbohydrates, you will lose weight faster. Keep your insulin levels low! You can also take small amounts. Eat two grams of carbs per pound when you want to put on muscle.
3. The role of fats in the nutrition plan for muscle gain and strength training
Fat is a so-called macronutrient and a flavor carrier when eating. Although it has a bad reputation, it is vital for the diet. It should comprise about 10% to 15% of your food intake.
Protein or carbohydrates have half as many calories per gram as fat. That also makes clear that with too fatty food, your weight will be more.
In addition to providing energy, fat cushions and protects the major organs and insulates the body against extreme cold. Healthy skin and the hair need fat so that the fat-soluble vitamins A, D, E, and K get into the body cells.
There are three different types of fat:Saturated
- Saturated
- Unsaturated
- Polyunsaturated.
The saturated fat has a high cholesterol level and an increased risk of heart disease. There are foods high in saturated fat such as butter, cheese, or pork. Your diet should be relatively low in fat. Read the labels with the ingredients and watch out for hidden fats!
Foods high in unsaturated fat in a nutrition plan for muscle gain include avocados, cashews, peanuts, peanut butter, olives, and olive oil. This type of fat is preferable to saturated fat.
The third type, polyunsaturated fat, is present in almonds, pecans, walnuts, most margarine, mayonnaise, and soybean oil. Medical research has shown that some people who eat large amounts of polyunsaturated fat along with small amounts of saturated fat have lower cholesterol levels than others. Try to get 0.4 grams/kg of body weight daily in a nutrition plan for muscle gain.
4. The Vitamins and Minerals for your body and strength nutrition plan for muscle gain
Vitamins are organic substances that contribute to many essential bodily functions. We all need specific vitamins in specified amounts for optimum health. However, most nutritional experts believe that no one—not even a bodybuilder— needs vitamins in massive quantities.
Don't take massive doses of Vitamin C to try to prevent colds, but this is generally not considered beneficial, and the result is expensive urine. Nutrition plan for muscle gain distinguishes two types of vitamins the water-soluble and the fat-soluble.
You will not be able to store water-soluble vitamins in your body, and excess amounts leave your body with the urine. Water-soluble vitamins your body can't save. You should try to absorb water-soluble vitamins with food. If you can not do that in sufficient quantity, you can take food supplements.
Fat-soluble vitamins, unlike water-soluble ones, can be stored. So you can take them less often. Vitamins A, D, E, and K are fat-soluble.
Unlike vitamins, minerals are inorganic substances. They promote the growth, maintenance, and repair of tissue. Minerals also assist in muscle contraction and the functioning of the nervous system.
Some common minerals are calcium, magnesium, and potassium. You need vitamins and minerals in relatively small amounts in your nutrition plan for muscle gain.
5. How many calories should you consume in a day?
How many more calories you need depends on your metabolic rate and the intensity and frequency of your workouts. There's no single answer for everybody, but as a bodybuilder, you need more calories than a sedentary person to achieve muscle gain.
Metabolism is much higher in some people than in others. That means that these people burn much more calories than others. In general, the harder you train, the more calories you need. Top bodybuilders don't train at the same intensity year-round. It's impossible to do so—both mentally and physically.
Flexibility in consuming calories
You should learn to be flexible in the number of calories you consume in your nutrition plan for muscle gain. For instance, if you're not going to the gym often to work out, you need to reduce your food intake.
If your calorie intake matches your workout intensity, you shouldn't develop a weight problem.
Don't automatically increase or decrease your calorie intake at the beginning. Start your workout program, continue eating as you usually would, and then see if you gain or lose weight. If you're losing weight (and you don't want to), you can afford to take in more calories.
But you could also find that you do not lose weight despite intensive training. Because muscle weighs more than fat, it's possible— even natural—to add muscle and lose fat without dropping weight. Bodybuilders must learn to personalize their eating habits and calorie intake just as they fine-tune their workout regimens.
6. When and how much to eat in the nutrition plan for muscle gain?
Ideally, the men who want to get slim or stay slim eat around 400 to 500 calories a meal. If you take in about 200 to 300 calories per snack with post-workout shakes, that's okay. Of course, if you are active during the day or looking to pack on a lot of sizes, you'll want to increase your daily caloric intake.
If you want to get more scientific with your approach to eating, I highly recommend writing your daily calories down so you can count your them. Breaking down the meals and foods into protein, carbohydrate, and fat will be even more helpful. After calculating how many calories you consume in an average week, you can recalibrate your nutrition plan for muscle gain by tweaking your calorie consumption.
Never too many carbohydrates
You should be aware of how often you want to increase your protein intake while reducing carbohydrate intake. You have to do it if your protein intake does not correspond to the average daily requirement.
For your body to process the meal you have just taken, you will need to wait. The size of the feed in a nutrition plan for muscle gain is decisive and your activity level.
If you just trained, you can have a protein shake before and after your workout and then another meal about an hour after that. Your body is primed and ready to metabolize the fuel that you're giving it within the three-hour window surrounding your workout.
7. Add muscle and lose fat – sample nutrition plan for muscle gain
In the time you build muscle, you can lose body fat. I'll give you a sample nutrition plan here.
7:00 a.m.: Breakfast
• Spinach egg omelet (two or three whole eggs or three whites and one whole egg)
• Mushrooms sautéed in olive oil over medium heat
• Coffee or tea (optional)
10:00 a.m.: Midmorning snack
• 1/4 cup of almonds or walnuts
• Hummus and vegetables
12:30 p.m.: Lunch
• Grilled chicken breast
• Black beans or lentils (optional)
• Mixed greens salad with 1 tbsp olive oil or flax oil and lemon
3:30 p.m.: Midafternoon snack
• Greek or Icelandic plain yogurt
• 8 ounces (237 ml) of green or Yerba Mate tea (optional)
5:30 p.m.: Workout
• 30–45 minutes of training
6:30 p.m.: Post-workout shake (consumed immediately following your workout, only on workout days)
• Protein shake (30-40 grams of whey or vegetarian protein powder)
• One piece of fruit
• 12–16 ounces (355–473 ml) of water
7:30 p.m.: Dinner
• Grilled salmon (cooked in olive oil)
• Broccoli or another green or colorful vegetable
10:00 p.m.: Pre-bed snack (optional)
• Cut up vegetables and hummus
Note: We will discuss the suggested dietary supplements from the above example meal plan in the following chapters.
8. Common Nutritional Tips for Effective Muscle and Strength building:
Here we'll touch on some of the broad "dos" and "don'ts" of food selection and preparation.
The ratio of carbohydrates, protein, and fat should be in equilibrium in your nutrition plan for muscle gain. The optimal composition of your mealIdeally, your diet should consist of about 50% carbs, 35% protein, and 15% fat.
7:00 a.m.: Breakfast
• Spinach egg omelet (two or three whole eggs or three whites and one whole egg)
• Spinach and mushrooms sautéed in olive oil over medium heat
• Coffee or tea (optional)
10:00 a.m.: Midmorning snack
• 1/4 cup of almonds or walnuts
• Hummus and vegetables
12:30 p.m.: Lunch
• Grilled chicken breast
• Black beans or lentils (optional)
• Mixed greens salad with 1 tbsp olive oil or flax oil and lemon
3:30 p.m.: Midafternoon snack
• Greek or Icelandic plain yogurt
• 8 ounces (237 ml) of green or Yerba Mate tea (optional)
5:30 p.m.: Workout
• 30–45 minutes of training
6:30 p.m.: Post-workout shake (consumed immediately following your workout, only on workout days)
• Protein shake (30-40 grams of whey or vegetarian protein powder)
• One piece of fruit
• 12–16 ounces (355–473 ml) of water
7:30 p.m.: Dinner
• Grilled salmon (cooked in olive oil)
• Broccoli or another green or colorful vegetable
10:00 p.m.: Pre-bed snack (optional)
• Cut up vegetables and hummus.
9. Common Nutritional Tips for Effective Muscle and Strength building
Here I'll touch on some of the broad "dos" and "don'ts" of food selection and preparation.
The ratio of carbohydrates, protein, should be in equilibrium in your nutrition plan for muscle gain. The optimal composition of your feed is 50% carbs, 35% protein, and 15% fat. Buy low-fat or no-fat versions of dairy products like milk and yogurt. Add variety to your diet. Eat a wide range of healthy foods. The more you enjoy your food, the more likely you are to stick with good eating habits.
Always eat breakfast. Some people skip breakfast to try to cut calories, but that's not wise. You need a good supply of fuel to start your day. Otherwise, you may find yourself low on energy and be tempted to eat junk food.
Choose whole-grain bread, which has more fiber and are more nutritious than food made with white, processed flour.
Eat fresh and raw
Take fresh fruits and vegetables, no canned or frozen ones. The latter often contain sugar, salt, and preservatives that can be harmful. Pick it instead of candy if you want to eat sweets. Go easy on grains and fruit juices, because they're still rich in sugar and calories. Eat nuts and dried fruit for a quick snack but in moderation.
Select raw meats instead of processed meats (like lunch meat) for the same reason that you choose fresh fruits and vegetables. Eat white meat (such as chicken breasts) instead of dark meat (such as chicken thighs), because white meat has less fat. If you pull off the skin, you can further reduce the fat. Broil or bake your meat, poultry, or fish. Never fry it.
Eat fish, which typically has even less fat than white meat. A popular choice for bodybuilders is tuna, which is inexpensive and easy to take with you, select tuna that's packed in spring water, not oil.
• Don't overcook vegetables, because overcooking destroys many of the vitamins and minerals they contain.
• Use too much egg yolks, because they're high in fat and cholesterol. You do not have to give it up completely.
• Avoid toppings that are high in calories and fat. When eating meats, avoid gravy. With pasta, stay away from sauces made with heavy cream.
Training tip
You have to wait for at least one to two hours after eating to exercise so that you can properly digest your food.
Learn to discipline yourself, so you don't succumb to impulsive eating. We all "fall off the wagon" sometimes and eat foods that aren't a part of our recommended diet. Try to do that so only occasionally, and then resume your eating plan.
Conclusion of the nutrition plan for muscle gain
Your body is what you eat. You are sure to give your car only the best oil or gasoline. If you're continually eating unhealthy drinks and carbohydrates, you can expect your energy levels to drop.
Get on top of your car and eat lively foods like vegetables, berries, nuts, good fats, and lean meats. You will be able to achieve your muscle mass and strength goals. And overall, you'll look and feel amazing!