#bite-size

▬▬▬

ONE

The last time I saw you was when we were fifteen, and you told me you want to break up.

Your voice was soft and articulated, and I knew you had composed the speech—even though it was merely some twenty words—in front of the mirror twenty times at least, before you stood here. I sat still, frozen in tableau as you laid out your reasons. I had expected myself to be angry. Or perhaps to cry, to yell at you. Yet there was only an unpitted sadness void yearning in my throat, tasted bitter and sour, a feeling I could not put a name on.

You said you were sorry, but to you leaving was easy and coming home was hard. It was easier to turn away than to stay. You said you love me, but I deserve somebody who would stick for the long ride, not you. You said I was like home, but you were afraid you would wreck me like how you tore your house hull apart in your rage and loneliness, so let you leave now before you could do any real damages.

Then.

Then, you left. Footsteps were hushed and careful. Walking away. From my home, my life, from the town—sudden and quiet, the same way you vanished off the face of the earth.

To you, leaving is easy. Coming home is hard. And so, you left and never came back.

TWO

Home, you once said, could be a place, an object, a person, a feeling, an instinct. Home, you once said, is a place you treasure dearly. A port for safety and shelter when the storm hit. A crash pad that will always be there in case you fall.

Home, you also said, is a prison. Though, you never elaborate on that.

New Story has been published on https://enzaime.com/female-runner-might-consume-250gm-total-carbohydrates-day/

Female Runner Might Consume 250gm Total Carbohydrates for a Day

Vail Health’s registered dietician Katie Mazzia and clinicical dietician Lisa Bentley, share carbohydrate tips for bikers and runners.

RECOMMENDATIONS FOR RUNNERS

Although carbohydrates often get a bad rap, Katie Mazzia points out that they are the power house of fuel for runners; a healthy diet consists of 45-60% of calories from carbohydrates. If you’re running races, it’s important to choose the best foods to refuel, decrease inflammation and repair your muscles for the next workout! On average, a female runner might consume 250gm total carbohydrates for the day while a male may require 350gm.

Where do carbohydrates come from? Natural sources include fruits, milk, yogurt, starches (rice, pasta, polenta, quinoa, bread, crackers etc.), starchy vegetables (peas, corn, potatoes, beans/lentils etc.). Other sources of carb are added sugars like honey, maple syrup, cane sugar, agave, brown sugar, coconut sugar which should be kept to a minimum.

The best carbohydrates for runners:

Before a run (30-45 grams of carbohydrate) Lower fiber carb choices that digest quick such as cereal (ex. cheerios), yogurt, small granola bar, oatmeal, watermelon, cantaloupe, banana, grapes, soy milk. After a run (60-75 grams of carbohydrate) Colorful fruits high in antioxidants such as berries, cherries, apricots, peaches, Acai juice or frozen pulp for a smoothie, higher fiber cereal or fruited Greek yogurt with a tablespoon of ground flax or chia seeds, nutrition bar, crackers with hummus, protein shake with fruit and 20gm protein etc. All Meals (60-75 gm carbohydrate per meal) Select natural sources of high fiber carbohydrate foods at all your meals! Breakfast: try corn tortillas, whole grain bread, cereals, fruit (dried fruit without added sugars). Lunch/Dinner: sweet potatoes, beans/lentils, whole grains with at least 3gm fiber per serving–(i.e. mini-whole wheat bagel or bread, , black bean chips, corn chips, popcorn, crackers, whole wheat tortilla etc.). Tip: If you love salads with a protein add 1/3 cup beans, dried or fresh fruit, or even leftover rice, potatoes or other grains.

BITES FOR BIKERS

Nutrition is vital for maintaining the energy you need for your bike rides this summer! Lisa Bentley indicates that carbohydrates are our main source of energy during exercise. It is important to have snacks readily available during rides lasting more than one hour, as our long-term energy stores, glycogen, can be depleted after 1-2 hours of intensive exercise.

10 ideas for a brilliant bridal shower

Isn’t it odd how bridal showers have such a bad reputation? Despite all the effort and hard work that goes into planning one, not everyone is too keen on attending bridal showers. In fact, it isn’t uncommon for these events to end up as the sad prelude to a fantastic wedding. It is no wonder that the memories of the bridal shower are quickly washed away, especially when the wedding has a better…

Asian Ginger Meatball’s (Calories: 90)

Protein: 7 grams. Carbs: 7 grams. Fat: 5 grams.

Makes 20 meatballs 

Meatballs are an amazing side dish to add protein to your diet. This Asian-inspired recipe was introduced to me by my friend at a dinner party. It is absolutely delicious, easy to meal prep in advance, and you can even turn it into a full meal by serving it with your favorite carb. Best of all, the bite-size pieces allow you to add more or less based on your macros. 

Content Strategy Director: Brands And The Bite-Sized Media Revolution

Jen Boyles of Advertising Agency Olsen explains how to create a short, digestible and humanizing digital strategy