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Audio Journal

Audio Journal

First clip from: Lawson, Johnnie. (2019).”1 Hour Nature Sounds Relaxing Meditation – Birdsong Relaxation” SoundCloud Retrieved from https://soundcloud.com/mahmudul-islam-707084516/1-hour-nature-sounds-relaxing-meditation-birdsong-relaxation-by-johnnie-lawson-calming-study-aid

Second clip from: [Gauranga] (2013). “11 – Guaranga” SoundCloud. Retrieved from https://soundcloud.com/relaxmeditation/gauranga

Third clip from: Kunda, Shyama. (2013). “music for relaxation … music for studying … music for kids” SoundCloud. Retrieved from https://soundcloud.com/relaxmeditation/shyama-kunda

Nutrition Guide for Collegiate Female Athletes

Nutrition Guide for Collegiate Female Athletes

Why is Nutrition Important?

It is important to focus on the nutritional lifestyle of female athletes as they are in both physically and mentally demanding areas. Due to the pressure from the world to maintain a certain body image, many female athletes do not get the nutrition they need in order to succeed in their specific sport. Women also have different needs than their male counterparts, as there is a focus on how exercise can affect menstruation and the nutrition needed for this, as well as other hormones such as estrogen.

Caloric Needs:

The total caloric intake for athletes is based on the equation TEE = REE*PAL+TEA. The total daily energy expenditure (TEE) is equal to the resting energy expenditure (REE) times the physical activity level (PAL) plus the thermic effect of activity.  Female athletes need 2,000 to 5,000 calories depending on their sport.


Carbohydrates

Carbohydrates are extremely important for the body to function. The RDA recommends 130 g of carbohydrates a day in order for the brain and nervous system to properly function. Athletes should be getting 5 to 7 grams of carbohydrates per kilogram of body weight. Grains, vegetables, fruits, and dairy contain the most nutrient-dense carbohydrates. For example, A 150 pound female, 68kg, would be recommended to consume 340 – 476 grams of carbohydrates.

Protein

Protein is needed for building muscle, but more importantly the regulation and maintenance of the body. Proteins help with hormone and enzyme production as well as cell repair. Protein consumption for female athletes is based on a range of 1.2 to 2.0 grams of protein per kilogram of body weight. For example, a 150-pound female, 68kg, would have a recommendation of 81.6 to 136 grams of protein.

Fats (Lipids)

Fats, also know as lipids, are also an essential part of any nutrition diet. Fatty acids can be saturated or unsaturated, and help the body absorb vitamins and minerals. Due to the higher estrogen levels found in women, it has been determined that there is an increase in fat oxidation in female athletes and decreases the carbohydrate dependence, meaning that they break down fatty acids faster. The daily intake for lipids should be 20-35% of the total energy value of foods.

Micronutrient Needs:

Iron: Iron deficiency is very common among female athletes and is usually due to a poor intake of iron-rich foods. These foods include red meats, fortified breakfast cereals, and legumes.

Calcium: The daily calcium intake is 1000 mg/day for adult females aged 19 to 50 years of age. Many women do not meet this standard and are at risk for poor bone density and stress fractures.

Riboflavin (Vitamin B2): Riboflavin is required in greater amounts when females are in high intensity activities like college athletics. The B vitamins help turn carbohydrates into energy sources for the body. Dairy products and whole grains are high in this vitamin.

Folate: This vitamin is found to be consistently low in female athletic diets and is important as it helps create red blood cells. Green leafy vegetables and fortified grains have high folate amounts.

Nutritional needs for female athletes, based on a 2,500 calorie diet:

  • 2 cups of fruit
  • 3 cups vegetables
  • 8 ounces grains
  • 6.5 ounces of protein
  • 3 cups of dairy

Sample Menu:

Breakfast

– Shake blended of:
– 1/2 cup almond milk
– 1/2 cup fruit juice
– 1 up frozen fruit
Lunch:

– 1 egg
– 1/2 cup rice noodles
– 2 ounces of beef
– 1 cup cooked vegetables (variety)
Dinner:

– 2 cups green leafy vegetables (salad)
– 1/4 cup cooked lentils
– 1 1/2 ounces of cut chicken breast
Snacks:

– 1 Banana with a tbsp of peanut butter
– 1 cup low-fat yogurt
– 1 1/2 ounces hard cheese

Download this link for the flyer version!

Start of Fall 2021

Start of Fall 2021

The training for tutors went very well today. There was a great presentation on reading, and why reading in college is so difficult for students. There is a very big distinction between reading for pleasure and reading for academic purposes. It was a discussion on reading strategies and how we can incorporate them into our tutoring structure to better help students.

Specifically for DigiSpace, we can help students set up their ePortfolio in a way that is visually appealing where there is not too much going on, but all of the content is there, and organized so that anyone navigating their site knows where to go. In order to do this, there needs to be a large emphasis on the Heading and drop down menus, as well as using the categories and tags to better focus topics into one area. Another issue talked about was annotation, and how we have the ability on ePortfolio to embed links into words, so we can link articles to ideas, and definitions to words not in everyday vocabulary.

I think this presentation will help in the way that I approach students and help them. Before this experience, I focused more on students getting their ideas down and being able to learn how to upload it quickly, but now I know that there should be a focus on their ability to find their ideas and organize them in a way that they, and their professors, can get to everything that they need to.

Cultural Tutor Training and Connections

Cultural Tutor Training and Connections

In order to complete the Level 2 Cultural Humanities Tutor Training here at UNE, I listened and participated during a Training meeting with Allison Neeland. There were many other tutors there for the training, from math classes to Portland Graduate classes. The second part of the training was to go to an event on culture, diversity, bias and/or equity and connect it to the presentation as well as our own personal tutoring abilities. The event that I attended was the Women and Activism 2021, A Conversation About Leadership, Courage, Accountability, Equality, and Hope. 

This event was focused around the activism of women in today’s society, what is lacking from our current take on situations and how we can be more aware of those around us. I related a lot to some of the women on the panel, as I am not only a tutor but also on the Women’s Lacrosse team here at UNE. The conversations about how women are paid less in sports, as well as that we get less media attention than ale athletes is something that I have known for a while.

However, panelist Alyssa Ehrenfried opened up my eyes to more of the intersectionality that happens in women’s activism. Alyssa is on the women’s rugby team and is also a woman of color. She opened up my eyes to see how race can affect people of color, as she mentioned that sometimes in high school she played softball and she had felt as though people didn’t look at her for her skill on the field, but that she could be used to show diversity. She went on to explain that on the UNE Women’s rugby team it’s a little different, as there are more people of color on the team than any other on campus and she knows that she’s there because she can play rugby well. 

This opened up a topic of discussion on intersectionality between women in sports and women of different races, as many of the other women on the panel have been primarily focused on “white women issues” such as abortion. It’s opened up my eyes to see that intersectionality is extremely important, and that as women, we need to look out for all women, not just the issues that benefit ourselves. 

I can apply what I have learned to tutoring by being more open to listening to students and knowing that their struggles will not always be the same as mine. I’ve never always had to look at the fact that I am a female athlete, however I have never had to worry about my race or why Coaches wanted me on their teams. It’s good to know and really understand that people have struggles that are not the same as mine, even if we do relate in certain ways. 

Another topic that was brought up in discussion was the LGBTQ+ community. This was touched upon in the sense that certain sports, such as softball, have been deemed the “lesbian” sport. It brought up stigmas that women didn’t want to play the sport because they didn’t want to be seen as gay. Having played softball as a young girl, I grew out of it quickly and wasn’t introduced to this idea until high school when I heard some girls using slurs against themselves of looking gay. I now know that this stigma is still around, and am aware that there are stigmas for other things that I need to look out for.

This is a concept I can bring into my tutoring ability to stop negative connotations from forming. I know now that I need to be mindful of not only those who look different from me, but also those who look like me as well as there are students that I work with who will belong to the LGTBQ+ community. I think that overall, this meeting opened my eyes to a lot of different cultural aspects that I otherwise wouldn’t have known if I were to solely go to the meeting without having a specific outlook on what to focus on during the event.

Midterm Reflection: Spring 2021

Midterm Reflection: Spring 2021

This term has been extremely busy for me, as I am tackling a lot. I’ve gotten an increase of hours at DigiSpace due to the federal work study that I was thankfully awarded. It’s become a juggling match of lacrosse, academics, and digispace to make sure nothing overlaps and that I have enough time to study.

This semester, I proudly finished my first Digital Project! This will count towards my Multimodel Badge. The video itself proved to be difficult to upload, and I’m hoping to still play around with it after learning that Piper, another consultant a digispace, was able to have her Youtube Account verified so that she could upload a lengthier video. Since my video was over the regular time limit for a Youtube upload.

I’m also looking forward to starting another digital project involving my photography! I was inspired by my past roommate (and digiconsultant) Ally Karriker, who did a similar project. I’m currently in the beginning stages of planning out how I want the project to go – what editing software I will be using, and what type of photograph I want to illustrate.

DigiSpace

DigiSpace

I was introduced to DigiSPace by my past roommate Ally, who was also a DigiConsultant during her time at UNE. This is the first organization that I was truly apart of on campus, and I love working here.

DigiSpace is about helping students and staff understand different technologies, such as ePortfolio, Audacity, iMovie, and more. In addition to this, DigiConsultants create three different digital projects to earn their Multimodel Digital Literacy badge. These projects are then uploaded to ePortfolio to showcase them.

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