The Top 5 Eating Habits:
Habit 1: Eat Every 2-4 Hours
-This stimulates the metabolism, balances blood sugar, and helps maintain lean mass while giving the body a reason to burn off extra fat mass.
-Think 5 meals a day: 3 main ones at a reduced size as current ones if not following plan, with 2 mini snacks
-Eating around working out. You do not need to add an additional meal before workouts if weight-loss or weight-management are your goals. Rather eat normally. If you workout first thing in the morning, sometimes it’s good to have a 100 calorie protein shake or a piece of fruit before. If you are training for something or weight gain is your goal a pre-workout drink and carbohydrate drink during your workout is recommended.
Habit 2: Eat Complete, Lean Protein, with Each Feeding Opportunity
-A High protein diet has shown to be the most effective for overall health and weight loss
-Protein should be consumed at every meal
-Great Protein sources: (lean meats such as ground beef, chicken, turkey, bison, venison, etc.)Fish (salmon, tuna, cod, roughy)Eggs (egg whites, occasional whole eggs)
-Low-Fat Dairy (cottage cheese, yogurt, part skim cheese, string cheese. etc.)
-Vegetarian choices (tofu, tempeh, soy burgers, soy jerkey, soy sausage, seitan, etc.)
-Milk protein supplements (whey, casein, milk blends)
-Proportion size:
Ladies try to get in at least 20-30 grams of protein/size of your palm
Men try to get in 40-60 grams of protein/size of two palms
Habit 3: Eat Vegetables with Each Feeding Opportunity
-Eat at least 2 servings of fruit and vegetables per meal
-Shoot for at least 10 serving a day
-When trying to loose weight have the majority of the intake come from veggies
-Serving sizes: One serving size of fruits/vegetables=1 cup of leafy vegetables, ½ cup of chopped fruit/veggies, or 1 medium-sized fruit
Habit 4: For Fat Loss, Eat “Other Carbs” ONLY After Exercise
-Focus your carbohydrates intake coming primarily from vegetables, fruit, and whole wheats
-Save “other carbs” for 1-2 hours after workout
-Focus on good high fiber, low-glycemic carbohydrates
-Focus on starch carbohydrates post-exercise
-For those wanting to lose weight only eat starch carbohydrates after workout
Habit 5: Eat Healthy Fat Daily
-Focus on getting your fat intake from good animal foods, extra virgin olive oil, mixed nuts, flaxseed, flax oil
-1/3 saturated, 1/3 monounsaturared, and 1/3 polyunsaturated
21 Super Foods
Protein
Lean meat (93% lean, top round, sirloin)
Salmon
Omega-3 eggs
Low-Fat, plain yogurt
Protein supplements
Vegetables and Fruits
Spinach
Tomatoes
Cruciferous vegetables (broccoli, cabbage, cauliflower)
Mixed Berries
Oranges
Other Carbs
Other Carbs
Mixed Beans
Quinoa
Good Fats
Mixed nuts
Avocados
Extra Virgin Olive Oil
Fish Oil
Flax seeds (ground)
Drinks/Other
Green Tea
Liquid exercise drinks
Green+
Individualization
Ectomorphic:
These individuals are naturally thin with skinny limbs. Individuals with this body type often have fast metabolisms, higher carbohydrate tolerance breakdown and naturally do well with endurance based activities.
Ideal macronutrient breakdown: 25% Protein, 55% Carbohydrate, 20% Fat
Mesomorphic:
These individuals are often naturally muscular and athletic. Individuals with this body type have a moderate carbohydrate tolerance breakdown and naturally do well with strength based activities.
Ideal macronutrient breakdown: 30% Protein, 40% Carbohydrate, 30% Fat
Endomorphic:
These individuals are often naturally broad and thick. These individuals often have slower metabolisms and a low carbohydrate tolerance break down. These individuals often do well in absolute strength act ivies.
Ideal macronutrient breakdown: 35% Protein, 25% Carbohydrate, 40% Fat
Gagging Caloric Intake: Weight-Loss Goals
Sedentary (minimal exercise)
Body Weight in lbs * 10-12 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 12-14 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 14-16 calories
*Every two weeks make sure to adjust to weight change until reaching your goal and then switch over to maintenance
Gagging Caloric Intake: Weight Maintenance
Sedentary (minimal exercise)
Body Weight in lbs * 12-14 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 14-16 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 16-18 calories
Gagging Caloric In-Take: Weight-Gain
Sedentary (minimal exercise) Body weight in lb
Body Weight in lbs * 16-18 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 18-20 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 20-22 calories
Breakfast is the Most Important Meal:
Great Breakfast Options:
-Oatmeal, flaxseed, blueberries & almonds: Simply microwave the Oats, throw some flaxseed, berries, and almonds and you have at tasty breakfast packed with great nutrients, fiber, protein, and great fats!
-Kashi Go Lean Crunch: Great high fiber, whole-grain cereal. Just add some low-fat milk for that boost of calcium
-Scrambled tofu: For when you want to switch it up! It’s healthier than scrambled eggs. Throw in some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast
-Fresh berries, yogurt, and Go Lean Crunch: Get some low-fat Greek yogurt or soy yogurt, cut up some berries or other fruits, and add some Go Lean Crunch.
-Grapefruit with whole-wheat toast & almond butter: Add a little Stevia or Splenda on top of the grapefruit, and it’s actually pretty good! The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
-Strawberry-Mango Protein Shake: 1 cup of strawberries, ½ frozen mango, 1/3 cup of skim milk, and 1 scoop of whey. Throw in a blender and you have a tasty protein shake packed with antioxidants!
-Eggs with peppers: Always opt for egg whites over whole eggs when you can. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, and black pepper. Pair with whole wheat toast for a great breakfast
-Cottage cheese and fruit: Get low-fat cottage cheese and pair with berries. If needed use stevia or Splenda to further sweeten.
Sample Meal Plan
Sample Day
Breakfast: 2-3 egg whites and ½ cup of oatmeal with ½ cup of berries
Lunch: Chicken Salad with 4 oz of sweet yams, ½ cup of brown rice or small whole wheat bun. Another great lunch is turkey whole wheat sandwich with a side salad
Dinner: Lean Meat and Veggies cooked in great lo-cal and lo-sodium sauces. Try to skip on the complex carbohydrates here every once in a while. However some other great complex carbohydrates include whole wheat pasta and red potatoes
Evening Snack (optional): applesauce with cinnamon and slivered almonds, 100 calorie package of popcorn, low-fat Greek yogurt with frozen berries, or 10 calorie Jell-O
Effective Grocery shopping methods
-Make list for the grocery store, leave with everything on it and don’t leave with anything not on it
-Always shop the perimeter of the grocery store-that’s where the veggies, lean meats, whole grains, and dairy are typically located. Avoid middle isles they are usually full of processed and “box” food
-Flax seed, whole oats, healthy oils, and whole grain are great to stalk up on
-Don’t purchase anything with trans fats
-Avoid food labels with containing artificial ingredients
-Choose best foods at the lowest prices
Food Prep for those with a Busy Schedule
The Sunday Ritual
-Sunday can be used as your food prep week. Take time to prepare meats and chop veggies for the week and place in Tupperware so you are ready to go for the week!
-The Breakfast Ritual
If Sundays are too busy, another method is preparing food for the day in the morning.
Pre-cook your Protein
Set aside some time to cook protein for the week, making it quick and ready to go
Pre-chopping veggies
Set aside a couple times a week to chop up veggies, that way they are ready to go
*Liquid nutrition shakes can be great, you can blend one and store in the fridge, make on the go, or prepare a number of them and freeze for a later time
Restaurant Dining and On-the-Go Meals!
-Choose custom meals
-Bump up protein portions, reduce carbohydrates at meals, and add veggies.
-Avoid heavy dressings and ask that they go light on the oil
-Use 5 habits
-Choose compliant restaurants
-Try to research 5 restaurants in your area that have compliant menus
Frequent Flyers and Travelers
-Chose the room with the best location (near gym, grocery store)
-Chose a room with a kitchenette, if the hotel does not have a kitchenette at least a refrigerator.
-Stock up on meat, veggies, fruit, bottled water, cottage cheese, mixed nut, whole grain breads, peanut butter etc. to store in your room. It is also helpful to bring a travel size George Foreman grill
-Bring a cooler with you to store food or a portable one if you are all over the place
-Good food supplements to travel with when time is minimum: Whey protein or a good protein powder to mix with water. Since its hard to get all your servings of veggies, it’s good to green a veggie supplement on the road like Green + and if possible homemade bars are a great food
Ship some items before hand
Tips for Social Dining
-Mini-pre meal of protein and veggies before heading out to dinner can help control your portion selection at meal time
-Offer to bring a healthy meal to dinner
-Be the one that hosts the dinner and provide healthy selections
Overcoming Nutritional Boredom:
-Ask around and sees who out of your friends cooks-Have a healthy cooking party
-Go to your local bookstore to look at different cook books. Remember most meals can be modified to be healthy ones
-Search the web
-Checkout newsstands
Wednesday, June 23, 2010
Thursday, June 17, 2010
The Man Behind Trucks Training: Anthony Trucks
Anthony Trucks’s resume is pretty impressive at first glance: NFL athlete, Division I athlete, impressive Oregon college degree, a list of the most sought after certifications, and now current owner and strength coach of his own facility Trucks Training in the Bay Area. However, this resume really does not really do him justice.
The man behind Trucks Training is more than just an athlete, more than just a smart guy, more than just a business owner, and more than just a coach. He is a man of character. Since he has stepped on the football field at Oregon he has been a silent leader and touching the lives of others not through lengthy speeches, not through his words, but rather through his actions. During his time at Oregon, Anthony received praise for his accomplishments on and off the field. He did this all while being a young husband and father. Never once did he ask anyone for help, never once did he give into the temptations that surround the sports world, and never once did he speak of his accolades.
After a career ending injury with the Steelers Antony opened his own training facility in the Antioch area. How can it really be that different from all the others sports training facilities? I could try to sale you on the fact that you have a real athlete, with a real degree, with real certifications designing successful programs for just about any sport you could think of. I could tell you that he has hired some of the best trainers and coaches around who care about the kids and young men and women they train. While this is all true, its not what I believe to be Trucks Training greatest selling point.
You want your son to know what it means to be man? You want your daughter to learn what it means to have a backbone? Send them to Trucks Training. They are going to learn more than just how to be the best athlete. They are going to learn a thing or two about integrity, character, and the fight it takes to make it in this world.
Check out TrucksTraining.com to learn more about the sports training facility
The man behind Trucks Training is more than just an athlete, more than just a smart guy, more than just a business owner, and more than just a coach. He is a man of character. Since he has stepped on the football field at Oregon he has been a silent leader and touching the lives of others not through lengthy speeches, not through his words, but rather through his actions. During his time at Oregon, Anthony received praise for his accomplishments on and off the field. He did this all while being a young husband and father. Never once did he ask anyone for help, never once did he give into the temptations that surround the sports world, and never once did he speak of his accolades.
After a career ending injury with the Steelers Antony opened his own training facility in the Antioch area. How can it really be that different from all the others sports training facilities? I could try to sale you on the fact that you have a real athlete, with a real degree, with real certifications designing successful programs for just about any sport you could think of. I could tell you that he has hired some of the best trainers and coaches around who care about the kids and young men and women they train. While this is all true, its not what I believe to be Trucks Training greatest selling point.
You want your son to know what it means to be man? You want your daughter to learn what it means to have a backbone? Send them to Trucks Training. They are going to learn more than just how to be the best athlete. They are going to learn a thing or two about integrity, character, and the fight it takes to make it in this world.
Check out TrucksTraining.com to learn more about the sports training facility
Monday, June 14, 2010
UC San Diego's Study on Athletic Performance and Alcohol
UC San Diego Athletic Performance Nutrition Bulletin
Alcohol and Athletic Performance
It has been estimated that the average American college student drinks more than 34 gallons of alcohol every year. Alcohol may provide as much as 20 percent of calories in the diet of some drinkers. On the surface, alcohol consumption seems harmless and a normal part of the college experience. However, research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand. Although it may not be realistic to eliminate the use of alcohol altogether, intensive efforts should be made in this direction because of the detrimental side effects listed below.
DEHYDRATION
Alcohol is a powerful diuretic that can cause severe dehydration and staggering electrolyte imbalances. Severe dehydration can require several days to a week for full recovery. While dehydrated, an athlete is at greater risk for musculoskeletal injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices (most notable during two-a-days). Dehydration leads to decreased appetite and muscle wasting (you lose muscle mass). A loss of muscle mass results in a decrease in strength and performance. Decreased food consumption associated with appetite loss will result in fatigue and over training, which may further heighten injury risk.
TESTOSTERONE
Alcohol, when consumed in amounts typical with binge drinkers (most common among college athletes), can dramatically decrease serum testosterone levels. Decreases in testosterone are associated with decreases in aggression, lean muscle mass, muscle recovery and overall athletic performance. This can also cause testicular shrinkage, breast enlargement, and decreased sperm development in males. In females, this may cause an increase in the production of estradial, (a form of estrogen) which may increase the risk of breast cancer.
PERFORMANCE
Alcohol will also impair reaction time and mental acuity for up to several days after consumption. The delayed reaction time and reduced mental acuity is of severe consequence to the athlete. Performance will be reduced and injury risk increased. Alcohol consumption will cause a decrease in hand-eye coordination and will impair judgment. Alcohol also interferes with lactic acid breakdown and can result in increased soreness after exercise. Alcohol can also cause nausea, vomiting, and drowsiness for days after consumption.
FAT STORAGE
Alcohol has seven calories per gram. Fat has nine calories per gram. Alcohol is stored much like fat in the body. Also, alcohol deaminates (destroys) amino acids and stores them as fat. Alcohol consumption, therefore, increases fat storage and adversely effects body composition (increase % body fat). Powerful energy pathways (like glycolysis) are impaired and large amounts of lactic acid are produced, this results in decreased energy, decreased muscle recovery, and increased muscle soreness. Also, alcohol is usually consumed in addition to the person’s normal food intake. Since alcohol has seven calories per gram these extra calories can add up really fast increasing the persons bodyweight and percent body fat..
NUTRITION
From the standpoint of bodily health, alcohol can have deleterious effects on the body. Fatty liver, fibrosis, cirrhosis (irreversible liver damage) and gout are common side effects of chronic binge drinking. Alcohol over stimulates cells in the lining of the stomach that produce acid. Increases in acid production are associated with heartburn and ulcer development. Intestinal cells fail to absorb micronutrients (vitamins and minerals), which can lead to electrolyte imbalances and vitamin deficiencies. Alcohol consumption impairs the body’s mechanisms that control blood glucose and may result in hypoglycemia. This may cause serious injury even if it doesn’t last long because it causes the brain and other body tissues to be deprived of glucose needed for energy and normal function. Hypoglycemia is a common cause of low energy on the field and in the classroom.
SOCIAL
Alcohol acts as a central nervous system depressant and can impair judgment leading to injuries (both to other people and oneself). Alcohol use has been associated with numerous homicides, suicides, fatal auto accidents, and fights resulting in incarceration. Decreased impairment of judgment and decreased inhibition (ability to say, “NO”) has resulted in numerous cases of date rape and other gender related crimes.
LONG-TERM USE
Long-term alcohol use may lead to weakened heart muscle, impotency, altered brain and nerve functions, elevated triglycerides, fat deposits in the liver, abnormalities in blood-clotting, pancreatitis, liver failure, vitamin deficiencies, skin abnormalities, and even DEATH!!!!!
As you can see, alcohol prevents athletes from reaching their ultimate playing potential. If one or more players on a team were to be in this condition during the game, this can have negative effects on the team as a whole. Every member of the team needs to play at his best at all times in order to have a team of champions. Don’t let alcohol abuse be the reason you don’t play at your best!
Sleep
Alcohol has a detrimental effect on both the quality of sleep and on daytime attention. Sleep problems are common in alcoholics and also in some people who have completely stopped drinking. The effects of alcohol on sleep and attention are complicated to define and have considerable variability in individuals.
Alcohol seems to accelerate falling asleep, at least in subjects who do not tend to fall asleep immediately. The negative effects arise later and affect the quality and duration of sleep. Sleep is a complex phenomenon in which there are alternating phases of deep sleep, called paradoxical or REM sleep during which the subject dreams, and slow wave sleep. Undisturbed progression of these two phases of sleep is essential for an individual's well being. Alcohol disturbs or interrupts the sequence of paradoxical sleep and light sleep. Thus alcoholics and some people who have stopped drinking complain about disturbed and fragmented sleep, frightening dreams and insomnia.
The disruptive effects of alcohol last well into the night, even when alcohol has been eliminated. This is not a phenomenon specific to alcohol, it is seen with other sedative products. Snoring is abnormally frequent after taking alcoholic drinks in the evening before going to bed. This is due to the relaxing effects of alcohol on the pharyngeal muscles.
Daytime repercussions of alcohol's effects on sleep
Disturbed sleep or sleep deprivation exacerbate the sedative effects of alcohol during the day. Alcohol consumed late in the evening will noticeably reduce the performance of a subject (attention, dexterity,...) during the following morning. By producing an accumulation of nights of poor sleep, alcohol can disrupt the normal sleep/wake cycle, which is also essential for health and well being. Hence the negative effects of alcohol can have repercussions on daytime performance.
Alcohol and attention
The sedative action of alcohol has variable degrees of effect on attention, reducing it and producing diminished performance. This action is particularly noticeable in subjects who lack sleep or who tend to be lethargic. Alcohol seems to reduce the ability of an individual to waken, even if consumed in moderate amounts, to the point where driving ability is affected, not just in the hours after consumption, but sometimes for days afterwards.
For the author of this information and other such related issues go to
http://www.sportsnutrition4u.com
Supplied by UC San Diego Intercollegiate Athletics
Alcohol and Athletic Performance
It has been estimated that the average American college student drinks more than 34 gallons of alcohol every year. Alcohol may provide as much as 20 percent of calories in the diet of some drinkers. On the surface, alcohol consumption seems harmless and a normal part of the college experience. However, research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand. Although it may not be realistic to eliminate the use of alcohol altogether, intensive efforts should be made in this direction because of the detrimental side effects listed below.
DEHYDRATION
Alcohol is a powerful diuretic that can cause severe dehydration and staggering electrolyte imbalances. Severe dehydration can require several days to a week for full recovery. While dehydrated, an athlete is at greater risk for musculoskeletal injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices (most notable during two-a-days). Dehydration leads to decreased appetite and muscle wasting (you lose muscle mass). A loss of muscle mass results in a decrease in strength and performance. Decreased food consumption associated with appetite loss will result in fatigue and over training, which may further heighten injury risk.
TESTOSTERONE
Alcohol, when consumed in amounts typical with binge drinkers (most common among college athletes), can dramatically decrease serum testosterone levels. Decreases in testosterone are associated with decreases in aggression, lean muscle mass, muscle recovery and overall athletic performance. This can also cause testicular shrinkage, breast enlargement, and decreased sperm development in males. In females, this may cause an increase in the production of estradial, (a form of estrogen) which may increase the risk of breast cancer.
PERFORMANCE
Alcohol will also impair reaction time and mental acuity for up to several days after consumption. The delayed reaction time and reduced mental acuity is of severe consequence to the athlete. Performance will be reduced and injury risk increased. Alcohol consumption will cause a decrease in hand-eye coordination and will impair judgment. Alcohol also interferes with lactic acid breakdown and can result in increased soreness after exercise. Alcohol can also cause nausea, vomiting, and drowsiness for days after consumption.
FAT STORAGE
Alcohol has seven calories per gram. Fat has nine calories per gram. Alcohol is stored much like fat in the body. Also, alcohol deaminates (destroys) amino acids and stores them as fat. Alcohol consumption, therefore, increases fat storage and adversely effects body composition (increase % body fat). Powerful energy pathways (like glycolysis) are impaired and large amounts of lactic acid are produced, this results in decreased energy, decreased muscle recovery, and increased muscle soreness. Also, alcohol is usually consumed in addition to the person’s normal food intake. Since alcohol has seven calories per gram these extra calories can add up really fast increasing the persons bodyweight and percent body fat..
NUTRITION
From the standpoint of bodily health, alcohol can have deleterious effects on the body. Fatty liver, fibrosis, cirrhosis (irreversible liver damage) and gout are common side effects of chronic binge drinking. Alcohol over stimulates cells in the lining of the stomach that produce acid. Increases in acid production are associated with heartburn and ulcer development. Intestinal cells fail to absorb micronutrients (vitamins and minerals), which can lead to electrolyte imbalances and vitamin deficiencies. Alcohol consumption impairs the body’s mechanisms that control blood glucose and may result in hypoglycemia. This may cause serious injury even if it doesn’t last long because it causes the brain and other body tissues to be deprived of glucose needed for energy and normal function. Hypoglycemia is a common cause of low energy on the field and in the classroom.
SOCIAL
Alcohol acts as a central nervous system depressant and can impair judgment leading to injuries (both to other people and oneself). Alcohol use has been associated with numerous homicides, suicides, fatal auto accidents, and fights resulting in incarceration. Decreased impairment of judgment and decreased inhibition (ability to say, “NO”) has resulted in numerous cases of date rape and other gender related crimes.
LONG-TERM USE
Long-term alcohol use may lead to weakened heart muscle, impotency, altered brain and nerve functions, elevated triglycerides, fat deposits in the liver, abnormalities in blood-clotting, pancreatitis, liver failure, vitamin deficiencies, skin abnormalities, and even DEATH!!!!!
As you can see, alcohol prevents athletes from reaching their ultimate playing potential. If one or more players on a team were to be in this condition during the game, this can have negative effects on the team as a whole. Every member of the team needs to play at his best at all times in order to have a team of champions. Don’t let alcohol abuse be the reason you don’t play at your best!
Sleep
Alcohol has a detrimental effect on both the quality of sleep and on daytime attention. Sleep problems are common in alcoholics and also in some people who have completely stopped drinking. The effects of alcohol on sleep and attention are complicated to define and have considerable variability in individuals.
Alcohol seems to accelerate falling asleep, at least in subjects who do not tend to fall asleep immediately. The negative effects arise later and affect the quality and duration of sleep. Sleep is a complex phenomenon in which there are alternating phases of deep sleep, called paradoxical or REM sleep during which the subject dreams, and slow wave sleep. Undisturbed progression of these two phases of sleep is essential for an individual's well being. Alcohol disturbs or interrupts the sequence of paradoxical sleep and light sleep. Thus alcoholics and some people who have stopped drinking complain about disturbed and fragmented sleep, frightening dreams and insomnia.
The disruptive effects of alcohol last well into the night, even when alcohol has been eliminated. This is not a phenomenon specific to alcohol, it is seen with other sedative products. Snoring is abnormally frequent after taking alcoholic drinks in the evening before going to bed. This is due to the relaxing effects of alcohol on the pharyngeal muscles.
Daytime repercussions of alcohol's effects on sleep
Disturbed sleep or sleep deprivation exacerbate the sedative effects of alcohol during the day. Alcohol consumed late in the evening will noticeably reduce the performance of a subject (attention, dexterity,...) during the following morning. By producing an accumulation of nights of poor sleep, alcohol can disrupt the normal sleep/wake cycle, which is also essential for health and well being. Hence the negative effects of alcohol can have repercussions on daytime performance.
Alcohol and attention
The sedative action of alcohol has variable degrees of effect on attention, reducing it and producing diminished performance. This action is particularly noticeable in subjects who lack sleep or who tend to be lethargic. Alcohol seems to reduce the ability of an individual to waken, even if consumed in moderate amounts, to the point where driving ability is affected, not just in the hours after consumption, but sometimes for days afterwards.
For the author of this information and other such related issues go to
http://www.sportsnutrition4u.com
Supplied by UC San Diego Intercollegiate Athletics
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