Springtime’s Steady Awakening

Sometimes all you need on a cold morning is a little swelling in the bud of a dormant cherry blossom to stir the hope that spring’s approach is underway. 

A cherry bud
Photo taken on March 14

March in the Midwest teases you with a day of modest warmth followed by stretches of winter’s frigidity. The earth’s impenetrable crust remains. Snow might still settle about. The garden’s beds continue their sleep. But, hints of the colors emerge.

The pace of spring’s arrival can vary from one year to the next. With climate change occurring, the tempo overall is quickening. But, despite the hastening trend, on a given day or in a given year, it can feel as slow as ever.

Some of spring’s pleasures – like cherry blossoms – bring the most joy when they unfold at a speed that day to day can seem almost imperceptible. The swells in the buds yield green tips. Early white buds awaken with a burst.

This morning, we’re not quite there. So we live with and appreciate the rest that foreshadows the glory to come.

Whether you’re raising cherry trees or children, you learn to appreciate each stage of development. There are times when you want to hurry these phases along. But patience helps the gardener, the mother and the father recognize that dormancy gives those unfolding wondrous traits the time they need to be ready. 

You do the things you must to ensure a safe setting, stable grounding and healthy soil. The flowers and fruits will unfurl as sure as the morning will break.

Guest blogger Richard S. Kordesh is the author of Restoring Power to Parents and Places and has worked professionally in the community development field for 35 years. Visit Richard's website for more. 

Eating to Win

by JCC Association and Club One

We’ve all been through those workouts, competitions or games when our performance is off, those times when your head may be saying “yes” but your body is telling you “no” with a capital N.

In many of these cases, you’ve likely not prepared your body well enough for what you are asking it to do.

Preparing your body with the proper nutrients at the right times will improve both your performance and your recovery. Here are some keys to fueling your body the right way and for the best results.

BEFORE THE WORKOUT

Warm It Up

Several hours before your workout, eat easily digestible foods, preferably whole grain breads, fruits, vegetables and protein (e.g., large green salad with a lean meat such as chicken or a plant-based protein such as tofu, whole grain crackers).

The combination of complex carbohydrates and protein will keep energy levels stable and your stomach satiated during your workout.

Keep It Going

Keep fluids in balance and avoid dehydration from water lost through breath and sweat by drinking water throughout your workout. Every person’s hydration needs differ, but here are general guidelines:

·       Drink 17-20 ounces of water 2-3 hours before physical activity.

·       Drink 8 oz. of water 30 minutes before working out.

·       Drink 8 oz. of water every 10-20 minutes during workout to rehydrate.

Commercial sports drinks can help when you’re exercising at a high intensity for more than 60 minutes.

AFTER THE WORKOUT

Immediately (within 30 minutes) fueling after your workout replaces lost fluids, essential for your body’s balance, and doubles the effectiveness of tissue repair. Combine 4g protein with 1g carbohydrates (e.g., as found in 1% chocolate milk) for an optimal refuel.

Remember, caring for your body before and after exercise is just as important as the exercise itself!