Feeling the Energy!

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it’s a casual workout or training for a competition. Consider these eating and exercise tips.

1. Eat a healthy breakfast


If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. If you don’t eat, you might feel sluggish or lightheaded when you exercise, visit laweekly.com.

If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Focus on carbohydrates for maximum energy.

Good breakfast options include:

  • Whole-grain cereals or bread
  • Low-fat milk
  • Juice
  • A banana
  • Yogurt
  • A pancake

And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach, improve your workout results with resurge pills.

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:

  • Large meals. Eat these at least three to four hours before exercising.
  • Small meals or snacks. Eat these about one to three hours before exercising.

Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy you need to keep feeling strong throughout your workout, check more about fit after 50 mark mcilyar.

3. Snack well


Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won’t give you added energy if your workout lasts less than 60 minutes, but they may prevent distracting hunger pangs. If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout. Good snack options include:

  • An energy bar
  • A banana, an apple or other fresh fruit
  • Yogurt
  • A fruit smoothie
  • A whole-grain bagel or crackers
  • A low-fat granola bar
  • A peanut butter sandwich
  • Sports drink or diluted juice

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

Fuel your body for everyday performance

Click here for an infographic to learn more

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:

  • Yogurt and fruit.
  • Dietary supplements, like leptoconnect.
  • Peanut butter sandwich
  • Low-fat chocolate milk and pretzels
  • Post-workout recovery smoothie
  • Turkey on whole-grain bread with vegetables

5. Drink up

Don’t forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
  • Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body’s electrolyte balance and give you a bit more energy because they contain carbohydrates

Convocation Ends but Spirit Continues

Logo 2The cleverness of a good teacher never fails to amaze me. The gift of faith Ursuline Sisters carry into their ministries daily even more so.


At the 2013 North American Ursuline Convocation, we gathered in groups the afternoon of July 6 to consider questions and share ideas. An Ursuline Sister/educator shared this technique, which I unabashedly promised to steal and invited the 200 people gathered there to join me in doing.


Quote for the DayIn her morning announcements, this Sister from Dallas tells the high school students she just spoke with St. Angela Merici and offers a list of jobs the founder of the Ursuline order needs them to accomplish. Often there are specifics that “Mother Angela” has assigned for kids and the classes. They laugh. They joke. But they remember. And they do.


Counsels of St. Angela — one of which is to gather on occasion (this counsel and others were written on colorful banners around the hotel where we stayed) — are at the heart of how the Ursuline Sisters live. At this year’s convocation, (they happen every three) nuns from Canada, the United States and Mexico were present.


But the convocation is so much more than a gathering of women called to be nuns. So much more than an educational event for women and men – Sisters, Associates, Companions, co-workers and friends – who embrace the mission and ministry of St. Angela Merici and the Gospel. It’s a place to be renewed in the spirit of St. Angela and to realize that by embracing her charism and serving God’s people we make a meaningful, positive difference in the world.


Representing the Ursuline Sisters of Youngstown were five Sisters and 12 lay people associated in some way with the community. There’s so much we experienced that I can’t fit it all here. But I asked the Youngstown crew some of their thoughts, and share them here:

Kathleen, Dave and Sr PatriciaUrsuline Associates Kathy and Dave S., and Sister Patricia McNicholas
“My husband, Dave, and I really felt privileged to be with women who’ve dedicated their lives to living the Gospel in our community, and to meet people from around the nation and the world who’ve done the same.


Also, to be able to share how we can grow together — how we… can further Gospel values and be responsive to changes in the world.”


Sister Patricia: “The convocation was inspiring. I’ve only been at programs for the homeless for a long time, so to get back thinking about values of religious life, particularly Ursuline life, and how do we expand our circles to really be more inclusive of others. I think we have a tendency sometimes to think of we and they, and this inspires us to think about how we can break out of that mentality that’s so easy to fall into.”


Norma and JanetJanet S., Friend of the Ursuline Sisters of Youngstown and a Speaker at the Event (with Sister Norma Raupple)

“My talk was about how the values that I learned at Ursuline High School — specifically how the values of Angela — have manifested themselves in my life through service to the community.


One of the most important things for me to share is how much, as a young adult, I value spending time with Sisters. It’s really an inspiration. They value my being here and they are open and welcoming to me. I feel like that is something a lot of other young adults can benefit from as well and I’d like to see more of that.



Mary Ann and Sister Mary AlyceSister Mary Alyce Koval (with Mary Ann H., our Companion in Mission . Look for her blog about the event soon!)

“What’s exciting for me in this gathering of Ursulines from all over North America is the fact that we’re not alone in Youngstown doing this, that Angela’s mission is alive and well all over the world, really. And to see 200 Ursuline friends and Associates and Sisters witnessing to that spirit in their own lives and ministries is very energizing to me.”


Sister Marlene, Sean,Jackie and MicheleSister Marlene LoGrasso, Sean and Jackie F., Ursuline Associates (with yours truly)


Sister Marlene: “I’ve been coming to these since 1992. The speakers are all good, the program is good, the liturgies are wonderful. But for me, the most important thing is the circles, the tables. It’s at those tables all the wisdom that comes out in the discussions (about the speakers). You don’t have to stay at one table, you move around, and you hear wisdom throughout the day.”


Sean: “It’s inspiring to see and meet so many Sisters, see the inspirational things they have going on, hear their stories of Angela and how they are impacting people’s lives.”


Jackie: “ I’ve enjoyed getting to know people and hear about so many different perspectives and ministries. It’s made me want to learn more. I really like the perspectives that everyone is equal and active listening.”

DanDan W., Ursuline Associate and Employee

“I’ve seen that there isn’t another HIV/AIDS ministry, so the theme of inclusion and expanding circles is one that makes me proud of the ministry. A lot of people experiencing HIV/Aids have been shut out of the community, sometimes their family community, so creating that inclusion for them is so vital and important. And for moving forward, keeping in mind that we’re doing the right thing.”

PS: The Convocation logo, imprinted on the beautiful scarves you see most of us wearing in the photos, is of St. Angela and her followers and was designed by Sister Agatha Fitzgerald of the Ursulines of Brown County, Ohio. The picture above doesn’t do it justice.


Final evening of the Ursuline Convention–Mass at Ursuline Academy. Here is a clip from the opening song, “Sing the Circle,” written specifically for this year’s convention..Sr Dorothy, Associates Patricia and Sandy.

Angela’s Radical Gospel Vision

Ursuline Sisters and Associates from across the continent are converging on Cincinnati July 4-7 for the North American Ursuline Convocation, and we’ll have nearly 20 representatives – comprising Sisters, Associates, Companions in Mission, co-workers and Ursuline Alumni — from our community among them!
Every three years, daughters and sons of St. Angela Merici gather to celebrate our Ursuline identity and renew the vision of St. Angela, who founded the Ursuline order in 1535.
193330_468244096529585_1029174720_oThe theme for this year’s convocation is “Angela’s Radical Gospel Vision: Expanding the Circles.” You may be thinking – what could have been so radical about a 16th century Italian woman? Plenty. She founded a religious order at age 60, said no to the Pope, and led her followers to go out among the people to serve. Seems like the norm now, but it was very different than what was accepted in her day.
And now, her followers will gather for education, contemplation and prayer, and rejuvenation.
You don’t have to feel left out! We’ll post insights from the event Friday and Saturday, and we’ll bring you the wonderful ideas we experience in blog posts in the days ahead.
So, check back often, visit our Facebook and Twitter pages and sign-up for our free eNewsletter if you haven’t already, and we’ll share our experiences, photos and video with you.
You also can read more about Saint Angela by visiting this Catholic website on saints, or by reading this story published in the Catholic Exponent about the Ursuline Sisters of Youngstown and how Angela has influenced our lives.