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High Carbohydrates Food items for Athletes



 When we talk about athletes, we always give an example of their fitness to our friends.

 In everyone’s life, there is one ideal they can follow as their fitness ideal.


 Mine is Usain Bolt, I have been following his advice for a long time.

 But, not what it looks like.

 I mean, it’s not easy to maintain fitness as it seems.

 Athletes mostly spend their time in physical activity, it can be an exercise, game, etc.

 Question for you:

 How they get energized every single day?

 Well, I guess they have high-level trainers to maintaining their health which includes gym, diet, etc.

In this article, I am going to share with you the secret nutrients of athlete diet that is carbohydrate.

 Yeah, Carbohydrate is one of the biggest sources of energy.

 How many carbohydrates should I consider in my diet?

 You will calculate your carbohydrates requirements based on your age and height.

 First, I am going to tell you which foods are rich in carbs then share recipes which gives your body immediate energy.

 Getting started:

  • Carbohydrates rich foods for athletes. 
  • The only carbs recipes you will ever need
  • Conclusion

 Carbohydrates Rich Foods for Athletes:

 1. Quinoa 

Quinoa is a gluten-free grain which is highly rich in carbohydrate and better than white rice. 100 g (3.5 oz) of Quinoa contains 64.2 g of carbohydrate. Taste like nuts.

 2. Oats

Who forget oats? My mom cooked me daily when i was in school. I love to eat with milk. 100 g (3.5 oz) of Oats contains 66.3 g of carbs.

 Oats is tasteless, you need to add some toppings.

3. Kidney beans

(100 g = 22.8 g carbs) Taste like a slightly sweet and a meaty.

 4. Banana:

(100 g = 23 g carbs) Sweet taste.

Banana is a very demanding fruit in the world. From common men to professional athlete all diet list contain banana

5. Buckwheat

(100 g = 71.5 g carbs) This taste like little earthy, a little nutty, a little bitter.

6. Sweet Potatoes

 (100 g = 20.1 g carbs) Taste like its name.

 7. Beetroot

(100 g = 9.56 g carbs) Earthy taste.

 8. Blueberries

(100 g = 14.49 carbs) Taste sweet and sour.

9. Apples

 (100 g = 13.81 g carbs) Taste sour and bitter.

 10. Chickpeas

(100 g = 27.42 g carbs) Nutty taste.

 11. Brown rice

 (100 g = 77.24 g carbs) Taste like white rice. 

 The only carbs recipes you will ever need

 Since most carbs are not good in taste. Instead of eating raw I would like to share some recipe which makes carbs tastier than ever.

 1. Quinoa with a pinch of onion

  • Calories intake: 250 
  • Carbs: 46.12 g 
  • Protein: 8.77 g
  • Cooking time: 10 minutes
  • Type: Veg
  • Method: Rice cooker/Pressure cooker


  • 1 cup (175 g quinoa)
  • 375 ml of water.
  • 1 pinch salt
  • 1 cup chopped tomatoes
  • 1 cup chopped onions
  • Oil
  • 1 tsp cumin seeds
  • Chopped coriander leaves

 How to make:

 1. First, you need to rinse quinoa with fresh water in a mesh strainer.

 2. Rub for a few minutes. 

 3. Spray oil in a cooker and start heating in a medium flame.

 4. Add onions following with cumin seed.

 5. Fry till onions become brown.

 6. Add tomatoes and again fry 2 min.

 7. Add salt

 8. Empty the quinoa into the cooker.

 9. Add water.

 10. Close the lid and cook for 2-3 min on a high flame.

 11. 2 whistle is enough.

 12. Switch off the cooker and leave it for 5-10 min until all steam is out.

 13. Serves in a plate by adding a pinch of coriander as toppings.

 Note: You can also make quinoa in other useful kitchen cookware like sauté pan.

 Note: You can also add some veggies and peppers along with onions to increase nutrients.

2. Oats with beautiful blueberry toppings

 Calories intake: 321 

 Carbs: 24 g

 Protein: 13 g

 Cooking time: 15 mins

 Type: Veg 

 Method: Rice cooker 

 Serving: 1


  • 3 cups oats.
  • 5 cups of water.
  • 1/8 tsp salt.
  • 1/4 tsp vanilla extract.
  • 1/4 tsp fresh blueberries.
  • 1 tsp almond butter (Plus more if you love to lick)
  • 1-2 teaspoons maple syrup honey.
  • 2 tbsp unsweetened shredded coconut (optional)

 How to make this delicious meal

 1. To avoid sticking first add 1 tbsp of oil in a cooker.

 2. Add oats followed by water.

 3. Add milk.

 4. Add all ingredients. 

 5. Secure the lid and close the vent.

 6. Cook for 4 minutes. 

 7. Switch off the cooker and allow the pressure to release naturally.

 8. Serves (If blueberries seem less, add extra as a topping)

 3. Buckwheat (170 grams)

Well, buckwheat is a very underrated recipe. Hardly anyone knows about this. But this is more nutritious than oatmeal and quinoa.

 Calories intake: 155  

 Carbs: 33.5 g 

 Proteins: 5.68 g

 Type: Veg

 Method: Stovetop/Rice cooker


  • 1 cup (170 g) toasted buckwheat
  • 1 3/4 cups filtered water
  • 1-2 tbsp butter 
  • 1-2 tbsp salt

How to cook using rice cooker method

 1. Take out the toasted buckwheat into a mesh strainer and rinse.

 2. Pour out all buckwheat in the cooker.

 3. Add water.

 4. Add salt

 5. Add butter

 6. Stir well

 7. Place the lid and set the mode of the cooker to white rice.

 8. Cook until 2 whistles.

 9. Turn off and leave until all pressure is gone.

 10. Serve

 Note: If the buckwheat you buy is not toasted, you can easily toast in a pan/skillet for 4-5 min in a medium flame until color change to brown.

 4. Brown rice with Chutney Pinch

 There is a fact behind brown rice that it does not give you belly fat, unlike white rice. Thus instant energized your body.

 Calories intake: 469

 Carbs: 72 g

 Protein: 9g


  • 3 shredded medium carrots.
  • 3/4 cup dried cranberries
  • 1 red pepper chopped.
  • 3 green onion, sliced.
  • 3 cups spinach.
  • 1 medium apple chopped
  • 1 cup cashews.
  • 1/2 cup mango chutney.
  • 3 tsp olive oil
  • 2 tsp red wine vinegar.
  • 2 tsp curry powder
  • 1/2 tsp salt.
  • 1/2 tsp garam masala
  • 8 cups cooked brown rice.

 How to cook?

  • First, cook brown rice in a normal rice cooker.
  • Mix all ingredients in a large bowl.
  • Stir it well.
  • Refrigerate for several hours.
  • Just before serving toss spinach and apple also sprinkle some cashews.

In the end, I would like to tell you if you’re athlete apart from carbs you need to drink a lot of juices, eat fruits.Athlete burns more calories than a regular man. Thus requires more calories to eat.

Stay away from bad carbs. Eat this highly energized carbs and stay healthy.


Wendy Williams: Guardianship/ Conservatorship and What You Need To Know Part 1



“How did her health deteriorate so quickly, and why isn’t her only child allowed to be by her side?” These are questions being asked by Wendy Williams’ former attorney LaShawn Thomas. Williams, 59, was first placed under guardianship by her bank, Wells Fargo, but the conservatorship has since been moved to attorney Sabrina Morrissey.

Thomas alleges that she had been “threatened with physical and financial harm” if she speeks out about the care Wendy is receiving.

The Lifetime documentary, began shooting in August 2022, shortly after Wendy was forced to move back to New York for the guardianship. Although they allowed the documentary to be shot, Wendy’s guardians went to court two days before the scheduled showing dates, seeking to prohibit the network from airing Where is Wendy Williams? Why?

Wendy Williams is just one of an estimated 1.5 million to to 2 million active adult guardianship cases across the country. This is a massive industry, with guardians controlling an estimated $50 billion in assets and this is just the numbers they are telling us as the precise figures are not known as there is no government entity keeping track of citizens who lose the right to determine their own fate.

“Established in the late 1800s, the guardianship system was designed to assist the most vulnerable citizens: the elderly and the physically or intellectually disabled. While guardianship has been beneficial to many “wards of the court,” this little-understood process can be a judicial rollercoaster from which there is seldom an escape, and which often leads to financial devastation for the ward and their families. Each year, fifty billion dollars belonging to wards are placed under the control of court appointees, an obvious temptation to bad actors who are in a position to control these funds. As investigative journalist Diane Dimond discovers, the number of exploitive and abusive guardianship cases nationwide demands our urgent attention. This book also provides concrete steps that families can take to protect themselves, as guardianship can happen to any one of us at any time” states award-winning investigative journalist Diane Dimond, whose new book “We’re Here to Help: When Guardianship Goes Wrong” is currently making waves.

Guardianship/ Conservatorship harms some of the most vulnerable members of society with little if NO legal recourse. In South Florida, the GuardianshipProgram of Dade County sold at least a dozen homes of “incapacitated” people under their care to one Miami real estate company, Express Homes. These houses were often resold for hundreds of thousands dollars more than the purchase value.

This state-run system, is largely unregulated, ill-understood, and increasingly populated by financially motivated predators. Until recently it was a hush, hush problem until Britney Spears. Thanks to her case a person in the system lose all their civil rights in the process. Currently, there are an estimated 1.5 to 2 million Americans under court control, but precise figures are not known as no government entity keeps track of citizens who have lost the right to determine their own fate.

In these cases they go after people with money, people who live in rent controlled buildings or buildings the landlords want to tear down. Don’t believe me? I will give you cases in NYC that are going on right now.

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Bonnie Comley Nothing To Wear



Bonnie Comley stepped into the art world last night. She and ChaShaMa presented a piece called “Nothing To Wear”, at 340 East 64th Street, which is an interactive installation, a thought provoking look at fast fashion and body image. This provocative look at our relationship with our clothing choices as it pertains to our self image, fast fashion and textile waste, challenges the fashion industry to create an alternative to current business models and the global appetite for consumption. “Nothing to Wear”, asks viewers to question dress codes like the current policing of women in political office, facilitates self-reflection on biases regarding our own clothing and the community around us as uniform, self-expression, or just protection from the elements of weather.

Also involved were Sarah DeMarino – Co-Producer/Director, Leah Lane – Soundscape Monologue Writer and Jasper Isaac Johns the Exhibit Designer.

Sarah DeMarino and Dallas Bernstein

At the opening and on certain dates Hannah Durant Joe Guccione and Dallas Bernstein perform monologues that coincide with the project. These mini playlets were insightful and thought provoking.

Hannah Durant Joe Guccione and Dallas Bernstein

In attendance were:

Anita Durst and fashion designer Shani Grosz

Cooper Lawrence, Dr. Robi Ludwig, Errol Rappaport, Bonnie Comley, Quinn Lemley, Suzanna Bowling, Shani Grosz and Merrie Davis

Anita Durst and Bonnie Comley

Danielle Price, Bonnie Comley and Andrina Wekontash Smith

Sylvia Hemingway and Bonnie Comley

Bevin Ross and Bonnie Comley

Alyssa Ritch Frel and Bonnie Comley

Shady Kerko and McLean Mills

Frankie Lane, Bonnie Comley and Lenny Lane

Riki Kane Larmire

Bonnie is a three-time Tony Award-winning producer. She has, also, won an Olivier Award and two Drama Desk Awards for her stage productions. She was recently re-elected as the Board President of The Drama League. She is a full member of The Broadway League and the Audience Engagement and Education Committee. Comley has produced over 40 films, winning five Telly Awards and one W3 Award. She is also the founder and CEO of BroadwayHD, the world’s premier online streaming platform delivering over 300 premium live productions to theatre fans globally. The theatre community has honored Comley for her philanthropic work; she is the recipient of The Actors Fund Medal of Honor, The Drama League Special Contribution to the Theater Award, The Paul Newman Award from Arts Horizons and The Theater Museum Distinguished Service Award.

Stewart F Lane and Bonnie Comley

ChaShaMa helps create a more diverse, equitable, and inclusive world by partnering with property owners to transform unused real estate. Currently, they present 150 events a year, have workspace for 120 artists, and have developed 80 workshops in under served communities. They have awarded 11 million dollars worth of real estate to artists and have subsidizes another 300 with work spaces. They provide over 215 free art classes and have supported over 75 businesses with free space

To see Nothing to Wear click here

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New-York Historical Society Celebrates Women’s History Month



Throughout Women’s History Month, the New-York Historical Society, 170 Central Park West (at 77th Street), will showcase women’s stories through exhibitions, installations, and public programming.

On International Women’s Day, renowned Cherokee artist Kay WalkingStick and New-York Historical’s Chief Curator Wendy Nālani E. Ikemoto will be in conversation over a live, free Zoom discussing WalkingStick’s exhibition Kay WalkingStick / Hudson River School, on view at New-York Historical through April 14. Other exhibitions and displays on view throughout March include Women’s Work, an exhibition that demonstrates how “women’s work” defies categorization; Women Who Preserved New York City which explores how Shirley Hayes, Margot Gayle, and Joan Maynard galvanized communities to save historic buildings and places; and Serving Style: Ted Tinling, Designer for the Tennis Stars, which turns a spotlight on the designer who made many of Billie Jean King’s iconic looks. On March 3, the ninth annual Diane and Adam E. Max Conference on Women’s History will center on exploring how we understand “care.”

Additional details follow:A Conversation with Kay WalkingStickFeaturing: Kay WalkingStick, Wendy Nālani E. IkemotoFriday, March 8, 6 – 7 pm ETFree | Presented live on ZoomCelebrate International Women’s Day with this online event featuring renowned Cherokee artist Kay WalkingStick in conversation with New-York Historical’s Wendy Nālani E. Ikemoto. WalkingStick is the focus of our acclaimed exhibition Kay WalkingStick / Hudson River School, which places her work in a fascinating dialogue with 19th-century Hudson River School paintings and explores the relationship between Indigenous art and American art history. They’ll discuss WalkingStick’s remarkable career, her recent invitation to the Venice Biennale, and her decades of work reimagining and reframing the American landscape.Kay WalkingStick / Hudson River SchoolOn view through April 14Kay WalkingStick / Hudson River School places landscape paintings by the renowned, contemporary Cherokee artist Kay WalkingStick in conversation with highlights from New-York Historical’s collection of 19th-century Hudson River School paintings. This artistic dialogue showcases the ways in which WalkingStick’s work both connects to and diverges from the Hudson River School tradition and explores the agency of art in shaping humankind’s relationship to the land. The exhibition celebrates a shared reverence for nature while engaging crucial questions about land dispossession and its reclamation by Indigenous peoples and nations and exploring the relationship between Indigenous art and American art history.Women’s WorkOn view through July 7Presented by the Center for Women’s History, Women’s Workshowcases approximately 45 objects from New-York Historical’s own Museum and Library collections to demonstrate how “women’s work” defies categorization. The items range from a 19th-century mahogany cradle to a 20th-century doctor’s dissection kit to a pinback button with the message “Shirley Chisholm for President.” The exhibition seeks to demonstrate that women’s work has been essential to American society and is inherently political: Women’s work is everywhere.

Women Who Preserved New York CityOn view through June 9This installation explores how three women—Shirley Hayes, Margot Gayle, and Joan Maynard—galvanized communities to save historic buildings and places. Each subverted gendered expectations that limited them to the domestic realm and instead led campaigns to protect the historic cityscape.Serving Style: Ted Tinling, Designer for the Tennis StarsOn view through June 23Our installation turns a spotlight on the designer who made many of Billie Jean King’s iconic looks. King and Tinling had a tremendous influence on the visibility of women on the tennis court. King’s tenacity and commitment for equal rights, together with Tinling’s bold designs, challenged conventions about what women can do, emphasizing that women can be simultaneously powerful, strong, and feminine.

On and Off the Clock: Reconsidering Women’s WorkSunday, March 3, 12—5 pm ET$4; Free for Women’s History Council MembersThe ninth annual Diane and Adam E. Max Conference on Women’s History will center on exploring how we understand “care.” Across three linked panels, we probe what “care” means, who does the work of caring, and what services get pushed to the margins by our current social policy framework. The conference will culminate with a keynote conversation on reproductive care. Reception to follow.

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Events for March



St. Patrick’s Day, Women’s History Month, a Harlem Renaissance exhibit at the Met with160 works by Black artists. Beatrix Potter: Drawn to Nature,at The Morgan Library & Museum through 6/9. The Orchid show continues until 4/21 at the Enid A. Haupt Conservatory at the New York Botanical Garden in the Bronx. Florals in Fashion highlights the work of designers Hilary Taymour (Collina Strada), Olivia Cheng (Dauphinette) and Kristen Alpaugh, aka FLWR PSTL Also Alicia Keys and Swizz Beatz’s “Giants,”is at the Brooklyn Museum until 7/7. The exhibition features artists who have made and continue to make a significant impact on the art world and contemporary culture. The show features 98 artworks by Black American, African, and African artists including Gordon Parks, Kehinde Wiley, Jean-Michel Basquiat, Mickalene Thomas, Hassan Hajjaj, Barkley L. Hendricks, Lorna Simpson, and Amy Sherald.

3/1 -3: The Vienna Philharmonic one of the world’s most celebrated orchestras, takes center stage at Carnegie Hall.

3/3 -5: Coffee Fest NY Javits.

3/3 -5: International Beauty Show Javits.

3/6 – 10: The New Colossus Festival provides a platform for new artists, including international bands making their NYC debuts. The festival will take place across multiple venues mostly spread throughout the Lower East Side and the East Village, including Bowery Electric, Mercury Lounge, Berlin, Heaven Can Wait, and others. This year’s artists include Cucamaras (UK), Ducks LTD (Canada), Heffner (US), Holiday Ghosts (UK), Hotel Lux (UK), Housewife (Canada), and more. You can check out the full lineup and schedule of events here.

3/8: International Women’s Day 

Steven Reineke by Michael Tammaro, Bryan Terrell Clark by Asher Angeles, Valisia LeKae by Antonio Navas

3/15: The New York Pops Hitsville: Celebrating Motown

3/1 -17: The Annual Flamenco Festival with 22 performances across 13 different venues all over the city.

3/1 -17: The New York International Children’s Film FestivalHappy St. Patricks Day
3/17: Join in on the 263rd celebration of the St. Patrick’s Day Parade in NYC. The parade kicks off at 11am, moving along Fifth Avenue from 44th Street to 82nd Street. This year’s grand marshal, Maggie Timoney, president and CEO of Heineken USA, is only the fifth woman to lead the parade since its inception.

3/20 -24: Affordable Art Fair with over 400 living artists to discover you are sure to find your next perfect artwork.

3/23 – 11/: JAPAN Fes, in Manhattan, Brooklyn, and Queens. This is the largest Japanese food festival in the world, with over 1,000 vendors.

The Macy Flower Show

3/24 – 4/7: The Annual Macy’s Flower Show created in partnership with Dior.

3/26 – 10/2: Apollo: When We Went to the Moon at The Intrepid Museum. The exhibit is included with museum admission.

3/29 – 4/7: The International Auto Show at the Javitts.

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How Many More People Have to Be Killed or Hurt Before This Madness Stops?



The latest crime involves a 17-year-old Nicaragua migrant boy who was stabbed in the back in front of shocked tourists on 42nd Street near 8th Avenue. The attack took place at 5:30 pm/  Police are now hunting for 16 suspects all part of a gang that has infiltrated Manhattan. The victim was taken to Bellevue Hospital by EMS, and is listed in stable condition.

The police have five of the alleged attackers some more migrant teens. Michael Colome, 22, of Queens, has been arrested and charged with gang assault, assault and criminal possession of a weapon. Three are 16 and one is just 14-year-old boy. There names are not being released because they are underage. Two are believed to be migrants from Venezuela.

This was on the same block where a group of migrants brutally attacked cops last month. Venezuelan Darwin Andres Gomez-Izquiel, 19 was let go after the mob attack, but got arrested again on new charges. He allegedly participating in a coordinated robbery at a Macy’s store in Queens. Hopefully District Attorney Melinda Katz will make sure this teen criminal stays in jail since Manhattan DA Alvin Bragg seems to let this teenagers out with just a slap on the hand.

Bragg, doesn’t care that these teens do not have permanent address or community ties or are flight risks. Thank-God when it came to Alejandro Rivas-Figueroa, another migrant teen, who has since been charged as an adult, is being held at Rikers for allegedly shooting a tourist during an attempted robbery in Times Square. This kid also has priors.

And here is why this is happening….Yohenry Brito 24 who is accused of instigating the group assault on two NYPD officers in Times Square, was in court a second time for different charges. He’s being held on a $15,000 bail and a Brooklyn pastor paid that sum to set him free. More than a dozen immigration advocates also showed up to support this alleged criminal with a rap sheet. He is the main ringleader of this gang assault on our police officers. He has been arrested multiple times, has at least two open cases for shoplifting and pleaded guilty last year to disorderly conduct. Why do these people want this man free? What if it was one of their own family members who was shot? Will they change their bleeding heart’s if their own are attacked? When does this madness stop?



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