toadlane - December 2008

toadlane The newspaper of the Waterloo Cooperative Residence Incorporated

December 2008 December 2008

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In this issue…

Editor’s Note………………………………………………………………….…….4 toadlane editor, Erica Robinson, introduces the December 2008 issue.

Frosty Morns………...………..……………………………………………..…….5 Syamantak Datta Gupta offers up some poetry on winter mornings.

Untitled Fiction………………………………………………………….………….6 Chaos tells the story of one village’s financial exploits with monkeys.

How to be a Better Leaper…………………………..………………………....8 Kinesiology student and conditioning coach, Rupesh Patel offers some helpful hints about how you can improve your leaping skills.

Bavarian Cream……………...………………………………………….…..…..10 Roham Farzami shares his party-favourite Bavarian cream dessert.

Specialty Recipes………………………………………………….………….....11 Fanny Yuen shares her chicken recipes appropriate for nearly any dietary restrictions.

Illustrations by Erica Robinson Layout by Erica Robinson

Send comments, questions, and submissions to toadlane@wcri.coop December 2008

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December 2008

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Note from the Editor This is a short issue of toadlane for the end of the semester to give you something to read between studying for exam or as you ease into the winter holiday. We’ve included and good number of recipes in this issue for you to try over the holidays.

We also have another helpful article from Rupesh Patel about how to get better results from your work out, as well a creative contributions from our regular contributors, Syamantak Datta Gupta and Chaos.

I hope you enjoy the issue and enjoy your winter break.. If you want to send your comments, you can reach me at toadlane@wcri.coop.

In the sprit of cooperation, Erica Robinson

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Frosty Morns

By Syamantak Datta Gupta My days begin with frosty morns; so cheerless, grey and pale Shaken by the frigid winds that loudly weep and wail Whilst whistling past the hapless trees that tremble, throb and shiver Like arrows sharp with needle points strung freshly from a quiver.

The sky looks down in pensive mood and casts its gloomy glance On a land that is still half asleep and revel in some trance Enchanted and enraptured by an ancient magic spell The world sleeps softly underneath the misty morning shell I see no colour as I trudge wearily on my way But vast white patches all along with exceptions of grey At times they glow in sunshine like piled up heaps of salt, I plod across the emptiness, I have nowhere to halt.

The winter plays its frozen charm across the streets I pass, Which smell of snow and feel like steel and meanly gleam like glass.

The horizon ahead of me lay concealed in soggy haze And thus I take my lonely walk across the wintry days.

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…………………….………………………………. Fiction Subm itt ed by Ch aos

Once upon a time a man appeared in a village and announced to the villagers that he would buy monkeys for $10 each.

The villagers, seeing that there were many monkeys around, went out to the forest and started catching them.

The man bought thousands at $10 and, as supply started to diminish, the villagers stopped their effort. He next announced that he would now buy monkeys at $20 each. This renewed the efforts of the villagers and they started catching monkeys again.

Soon the supply diminished even further and people started going back to their farms. The offer increased to $25 each and the supply of monkeys became so scarce it was an effort to even find a monkey, let alone catch it!

The man now announced that he would buy monkeys at $50 each!

The villagers, seeing many monkeys went out to the forest and started catching them.

However, since he had to go to the city on some business, his assistant would buy on his behalf.

In the absence of the man, the assistant told the villagers: "Look at all these monkeys in the big cage that the man has already collected.

I will sell them to you at $35 and when the man returns from the city, you can sell them to him for $50 each." The villagers rounded up all their savings and bought all the monkeys.

They never saw the man or his assistant again, only lots and lots of monkeys. ♦ December 2008

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December 2008

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How to be a Better Leaper

By Rupes h Patel

F ortunately with the new PAC weight room schedule I can attend the varsity hours, which usually result in little traffic. However, I am still reminded of the exercisers I seen training to jump higher. They often focused on lower body exercises that emphasized maximum strength or explosive jumping movements. Much of what I saw and continue to see with uninformed varsity athletes is poor choice or focus exercises, and a lack of greater understanding on how to increase jump height. I am by no means a jumping guru, but I know some key understandings and tips that may benefit the aspiring leaper.

Speaking to varsity athletes or watching them train, whole-body and specific joint balance appears to be underutilized and/or underestimated.

First, to ensure you have a chance of having a higher vertical jump, you want the force that is generated to be as vertical as possible; unstable joints can direct forces in a variety of axes.

Second, with some help from

Even among varsity athletes, specific joint balance is underutilized and/or underestimated.

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Newton’s 3rd law, you want whatever generated muscle force to react back from the ground and propel you vertically. Again, unstable joints can dissipate that force/energy resulting in a lower reaction force and a nonoptimal jump. Balance exercises that challenge the ankle, knee and hip would help correct any of these errors mentioned. Improving core strength so that it is essentially a brick would allow you reduce any energy loss between the upper and lower body segments; and if you have read my articles in the past, sit-ups and crunches just won’t help (See “Get the 6-Pack without Hurting Your Back,” November 2008 ) .

Another important element of training a vertical jump is power. This means the rate at which force is developed. Low power allows for the dissipation of that force in the ground (i.e. compliance). Here is where you will see many athletes use “plyometrics” as means to train power. Plyometrics (often difficult to define) is where a muscle is stretched, held briefly (100200ms) and contracted. For example, think about a basketball player trying to fight for a rebound, they jump, land and jump again. During the landing muscles are stretching and again are contracted. When using plyometrics,

be sure that each movement, landing is executed as quick as possible. If you are landing on the ground, think of the ground as being red hot. I would not advise beginners or start-ups to train with plyometric exercises; the supportive tissues in the body may not be ready and could result in injury. I also often see many athletes focus on the knee, be sure to incorporate plyometric exercises that utilize the hip. Finally, be disciplined with rest time between sets, the Russians call this type of training the “shock” method, your muscles need to have high capacity to perform.

These are only two elements of vertical jump training, but they are likely very important. Try performing balance and core strengthening exercises before the plyometric training.

Furthermore, do not stretch before or between sets of exercises, this can allow for energy dissipation in the muscles.

Best of luck on your training, and for more information please feel free to contact me.♦ Rupesh Patel is a Masters Student in the Department of Kinesiology and the Strength Coach for the Men’s Basketball Team. Contact him to talk shop at r24patel@uwaterloo.ca

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………………………. ………. ……….… Dessert

Recipe

Submitted by Roham Farzami

Bavarian Cream (8 servings) Let me tell you a secret!

Do you want to be able to cook a cream that everyone at the party will appreciate?

Here’s the recipe you’ve been looking for!

Ingredients * 2 tablespoons unflavored gelatin * 1/2 cup cold water * 4 egg yolks * 1/2 cup white sugar * 1 pinch salt * 2 cups milk * 1 teaspoon vanilla extract * 2 cups sour cream Directions 1. In a small bowl, stir together the gelatin and cold water. Set aside to soften. In a medium bowl, whisk together the egg yolks, sugar and salt until smooth.

2. In a medium saucepan, bring the milk to a boil. Stir a small amount into the egg yolk mixture, and then stir the egg yolk mixture into the hot milk until well blended. Whisk in the softened gelatin and vanilla. Run through a strainer and allow to cool.

3. When the mixture has cooled almost to room temperature, whip the heavy cream to medium stiffness and fold into it. Refrigerate until ready to use.

Suggestions 1. You can use chocolate powder instead of vanilla.

2. You can use whipped topping, almonds, or walnuts to decorate the cream.

3. You may need to put the cream about 3 hrs at the fridge to stiffen it.

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………………………. ……………… Specialty

Recipes

Submitted by Fanny Yuen

I have been a student at the University of Waterloo for two semesters now. Here, I have met some great friends with an eclectic variety of allergies and other dietary restrictions. It has been impossible to get everyone together for dinner.

I have gone out of my way to find and perfect a recipe that is on a student budget, easy to make, healthy, low fat and… N ut-free, Olive-free, Seafood-free, P ork-free, Beef- free, Raw fruits and vegetables-free, Tomato-free (exc ept ketchup), Oni on-free, Dairy-free, and Gluten-free.

For anyone who’s not vegetarian, these two delicious chicken recipes would be suitable for any pot luck or a friendly dinner party.

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Cola Chicken Ingredients • • • • •

4-6 chicken breast halves 1 cup ketchup 1 cup cola 2 tbs worcestershire sauce BBQ sauce to taste

Directions Preheat the oven to 500oF. Place chicken breast on a 1 inch deep pan that has been covered in tin foil and lightly oiled. Mix the remaining ingredients and pour over the chicken breasts. Cover with tin foil and bake in the oven at 500oF for 50mins.

Serve with a side of stir-fried vegetables and rice.

Lemonade Chicken Ingredients • • • •

6 chicken breasts 1 can frozen lemonade (thawed) 1/3 cup soy sauce 1 tsp garlic

Directions Preheat the oven to 350oF. Place chicken breast on a 1 inch deep pan that has been covered in tin foil and lightly oiled. Mix the remaining ingredients and pour over the chicken breasts. Cover with tin foil and bake in the oven at 350oF for 45mins.

Remove foil and bake for 10mins. Serve with a side of stir-fried vegetables and rice.

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November 2008

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