Did you see that? (10/15-10/21)
October 22, 2012
Three MHSAA fall sports came to an end over the weekend, and the tournament for a fourth has begun. Those finishes highlight the non-football best from the week that was Oct. 15-21.
Golf
Rankings play out: The Lower Peninsula girls season came to a close with all four top-ranked teams claiming championships. Plymouth won its first MHSAA title in any sport in Division 1, while Mona Shores became the first Lower Peninsula girls golf team to win four straight by doing so in Division 2. Ada Forest Hills Eastern made it two titles in three seasons by winning Division 3, and Lansing Catholic won its third straight in Division 4. Second Half covered them all. (Division 1) (Division 2) (Division 3) (Division 4)
Tennis
Dynasties continue: Three of four top-ranked teams also won MHSAA Lower Peninsula Boys Tennis Finals over the weekend, with the other champion hardly unfamiliar with first place. Ann Arbor Huron was ranked only No. 3 before winning Division 1 for the third time in five seasons. Midland Dow won its fourth straight Division 2 title and Ann Arbor Greenhills won its fifth straight in Division 4. But the biggest headline goes to Detroit Country Day, which tied Ann Arbor Pioneers’ dominance in 2002 with 39 points in claiming the Division 3 title. Second Half also covered all four of these Finals.(Division 1) (Division 2) (Division 3) (Division 4)
Cross country
One streak ends, another begins: The Upper Peninsula season came to an end with its Finals for three divisions. Calumet’s Tara Kiilunen led her team to the Division 1 girls title by winning the individual championship for the fourth consecutive season. On the boys side, Sault Ste. Marie won its first title in 11 years thanks to the individual Division 1 championship of freshman Parker Scott, who finished this season undefeated. Second Half covered all the races. (Girls Finals) (Boys Finals)
Soccer
Powers emerge in Division 1: Lower Peninsula Districts whittled the number of teams still alive down to 64 – 16 in each of four divisions. And the two toughest Districts to navigate were arguably in Division 1. Top-ranked East Kentwood beat Caledonia 6-0 to win that District, but only after the Falcons knocked out No. 2 Rockford in a semifinal and the Rams did the same to No. 7 Okemos in an opener. Rochester Stoney Creek, ranked No. 4, emerged from a district at Rochester that included No. 9 Utica Eisenhower and honorable mention Troy Athens by beating Rochester Adams 2-1 in the title game – after Adams upset Eisenhower in a semi. (Grand Rapids Press) (Oakland Press)
Coaches Guide to Nutrition: What are Macros?
April 30, 2024
Planning your meals and snacks shouldn’t be challenging.
Break foods down into three categories: Carbs (energy), Protein (build and repair muscles), and Color (vitamins, minerals).
Adjust your plate based on your level of activity that day. Remember that your body needs carbohydrates like grains, fruits and vegetables for muscle fuel.
On hard training days, up to half of your plate should be carbs. On a recovery or rest day, make a quarter of your plate carbs.
Plan your meal
Check out these examples for your day’s main meals:
Breakfast
- Overnight oats with fruit
- Egg wrap with spinach, cheese and salsa
- Cereal with fruit and milk topped with nuts
- Smoothie made with milk, fruit, spinach and oats
- Don’t forget about school breakfast!
Lunch
- Turkey roll-up with cheese, tomato and lettuce, fruit and milk
- Grilled cheese sandwich, tomato soup, small salad, milk and pear
- Large salad with your choice of berries, grilled chicken, cheese and vinaigrette dressing, garlic bread and milk
- School lunches are made with student nutrition in mind!
Dinner
- Pasta with chicken, pesto, tomatoes and peas with milk
- Shrimp or tofu fajita bowl with brown rice, peppers, onions and shredded cheese. Add guacamole and plain Greek yogurt instead of sour cream.
- Cheeseburger made with 90 percent lean beef or turkey on a whole grain bun with lettuce and tomato and a glass of milk. Add baked sweet potato fries on the side.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.