  Hi everyone! To celebrate the launch of my new website and blog I wanted to make a post about smoothies!     What?     That's right! Mostly because I just drank one and I wanted to share the recipe with the rest of the world.   Anyways, let's jump straight into the recipe.      Recipe   Just for your information, I don't really do exact amounts.     1 banana   the bigger and riper the better     a handful of frozen berries   I prefer blueberries and strawberries because they have less seeds     around 1 cup of whole milk    1 large egg    a tablespoon of honey   local is better     10  30 grams of protein powder   unflavored and minimally processed     ResponsiveImage    src  "  images  blog  smoothie  smoothie.jpg"    alt  "An image of the completed smoothie"         Health Benefits   First I would like to say that I'm not a huge proponent of drinking smoothies all the time. Eating real food is usually better since it's good for your jaw   chewing   and it helps you eat and digest slower which is healthy.   Despite that, ingredients like these have a number of health benefits and the convenience of making a smoothie from time to time cannot be overlooked.   Pretty much every ingredient in here is relatively dense in nutrients and are great performance boosters especially for athletes.       Bananas   Everyone knows and loves bananas. Why? They are a   great source of vitamins   https    www.hsph.harvard.edu  nutritionsource  food  features  bananas      text  One  20serving  2C  20or  20one  20medium,fiber  2C  20and  20450  20mg  20potassium.   that are essential to performance.     Vitamin B6    Manganese    Vitamin C    Fiber    Biotin    Copper    Potassium   Bananas are touted to be the cure  all for muscle cramps, although that seems to be somewhat of a myth. Either way, it is a great source of simple carbohydrates and vitamins, but most importantly it gives the smoothie a great texture!       Frozen Berries   I won't go into to much detail about this one as the benefits are very similar to that of bananas   a good source of simple carbs and fiber, plus they are dense in other vitamins and minerals. Plus if you get them frozen then they are cheaper and you don't have to add ice to the smoothie!       Whole Milk   The data on milk is always changing, but I personally believe that it is still a staple source of healthy fats, vitamins, minerals and protein. While the macros are great, the micronutrient content of milk is also quite impressive      Phosphorus    Calcium    Vitamin A    Vitamin D   in products fortified with vitamin D     Riboflavin    Vitamin B12    Potassium    Zinc    Choline    Magnesium    Selenium   Many of these nutrients aren't even available in plant based foods like Selenium and Choline.     Selenium is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections   these proteins are also involved in reproduction and the metabolism of thyroid hormones.        cite         Harvard School of Public      Health   https    www.hsph.harvard.edu  nutritionsource  selenium      text  Selenium  20is  20an  20essential  20component,the  20metabolism  20of  20thyroid  20hormones.        cite        Eggs   Speaking of selenium, eggs have a larger amount of selenium than milk. In fact, in terms of nutrient density, eggs pretty much steal the show. They contain a small amount of all of these nutrients      Vitamin A    Vitamin D    Vitamin E    Thiamin    Riboflavin    Vitamin B6    Vitamin B12    Folate   As well as Pantothenic Acid, Choline, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese and Selenium.   Yup. Eggs, in my opinion, are probably the closest thing we have to a superfood. Plus, if you are worried about cholesterol, there is   no reason to be worried   https    www.cambridge.org  core  services  aop  cambridge  core  content  view  C3A48F8C4614E65E0724F31C2997E7AE  S0029665113003844a.pdf  div  class  title  dietary  cholesterol  heart  disease  risk  and  cognitive  dissonance  div.pdf     although please take health advice from your doctor  .       Honey   Yet another amazing source of simple carbohydrates that is great before or after a tough session. I definetly recommend splurging for local, raw honey. Typically the darker and more viscous, the less processed the honey is so I would be on the lookout for those.       Protein Powder   There are many kinds of protein powder that I would never put into my smoothie. Since they qualify as supplements they are not regulated by the FDA and thus studies have found   unusually high levels of heavy metals and other unwanted chemicals and ingredients   https    cleanlabelproject.org  the  best  worst  protein  powder  products    in many top label brands of protein powder.   If you're looking to get something cheap and high quality I recommend   bulksupplements.com   https    www.bulksupplements.com  collections  protein  powder     and no I'm not sponsored   or if you want to opt  in for something a little more expensive then I recommend   collagen peptides by Vital Protein   https    amzn.to  3bCb1G9  .   Honestly, which powder you use depends on your preferences and honestly you don't even need to use any at all   although protein content of the smoothie will be quite low  . 

The Ultimate Smoothie

  Hi, my name is Anthony. At the time of writing this I just finished my sophomore year at Stanford and I am currently interning at Apple.   I previously hosted a blog on WordPress but I decided to create my own website from scratch so I could customize it and add new cool features like the   Link href  "  dashboard"   Dashboard      Link   which is currently still under development.   You can find links to everything you need in the footer. If you are interested in how this website was built stick around, otherwise thanks for reading!      Behind the Scenes    ResponsiveImage src  "  images  blog  welcome  nextjs.png" alt  "Next JS Logo"      For this project I decided to go with   Next JS   https    nextjs.org    which is by far the most popular modern web framework. The only other framework I really have experience with is   Svelte and SvelteKit   https    svelte.dev    which is a great framework but I decided to prioritize the convenience of deploying on   Vercel   https    vercel.com      the company that created Next JS   as well as just the comfort writing code in React.   What does the website actually use behind the scenes? Like most people I decided to go with   Firebase   https    firebase.google.com    to do the backend work. Right now all that I'm doing is storing post views in a database but I intend to be using it more later as I expand the website.   The blog is   statically rendered by Next JS   https    nextjs.org  docs  basic  features  data  fetching  get  static  props   and uses   MDXRemote   https    github.com  hashicorp  next  mdx  remote   which is a package the parses markdown files, or in this case MDX files, and converts it into HTML. That's what you are reading right now. 

Welcome to the Blog!

  It's that time of year again where we get to experience the highest level of orienteering, this time in the first ever sprint  only world champs! I did not get to participate this year, but I still wanted to go over some of the maps and results that came out of this championship.   Despite being a forest orienteer, I found WOC this year to be quite entertaining. It seems that they increased the usage of artificial barriers which really made the courses quite challenging and we got to see some awesome unexpected results.    ResponsiveImage    src  "  images  blog  woc2022  relay.jpg"    alt  "Tori Borish in the Relay"        Sprint Relay   Relays are always a blast, and this year was no different. Right out of the gate there was a very interesting first control for the women. A forked leg with vastly different route choices depending on which control point they had.  For option B the clear option was to go south and for option A it seems that north or south were about the same if executed properly. Main takeaway here is that the southern option while similar distance seemed to be a bit speedier because there was so much straight running and not very many turns.  Marika Teini seemed to do quite well out the start, but then again some competitors had to take option B which was not as good in the beginning here.    ResponsiveImage    src  "  images  blog  woc2022  routechoice2.jpeg"    alt  "Route choices on a leg in the relay"      After that there weren't any super interesting legs until after the arena passage where there was still a small group together in the lead. There were two main routes to number 10 and what was quite suprising is that despite the fact that both options were so close together,  the best route choice for each option was still different! This is great course planning. North was slightly better for option A and south for option B.   There was also a middle route to option A although it seems that Basset lost a little bit of time, but no hard feeling because  if you take a look at the top route it is actually quite difficult to spot since the runners had to do a sharp U  turn and even then it's not clear that there is a good path to the control unless you look at it carefully while running the arena passage   which I'm sure many of them did  .    ResponsiveImage    src  "  images  blog  woc2022  routechoice1.jpeg"    alt  "Route choices on a leg in the relay"      At this point Lina Strand   Sweden  , Simona Aebersold   Switzerland   and Charlotte Ward   Great Britain   took a small lead which I assume just came from high speed on the way to the tenth control.  This continued all the way until the end of the first leg where Lina Strand ran away from Simona on the last few controls.   Max Petr Bejmer started for Sweden with a small lead and managed to keep it up pretty well. Hadorn had the worse forking on the first control and made some mistakes which didn't help and MPB was a full control ahead by number 4. They had the same leg after the arena passage  and MPB took another great route to the south and maintained his lead while the rest were trying to catch up. The rest of the runners gained some time from pure speed on 11 and 12    ResponsiveImage    src  "  images  blog  woc2022  routechoice3.jpeg"    alt  "Route choices on a leg in the relay"    square      Then came the most decisive part of the whole relay. The Swiss, Norwegian, Czech and Finnish team ran down a path that was out of bounds. Personally I think its a load of crap that the runners even had the option to run in the out of bounds there as I assume  that there was no fence or tape that should block off a path like that. Either way, the runner ended up getting really far behind and even though they came out the same direction   thus were not disqualified   it really gave Sweden and Great Britain a huge lead.   In the third leg we got to see Kristian Jones start right after Gustav Bergman, two very strong runners who didn't struggle to maintain the lead they gained on the rest of the field. Although shoutout to Kasper Fosser and Mattias Kyburz who had the fastest time on the third leg.    ResponsiveImage    src  "  images  blog  woc2022  gustav.jpg"    alt  "Gustav Bergman in the relay"      The last leg was a little more interesting. Tove Alexandersson was chasing right behind Megan Carter Davies, two of the best sprint runners in the scene right now. Although Tove didn't struggle to chase down and overtake Megan Carter Davies on  some of the early route choice legs, but Megan Carter Davies did a great job holding on and didn't allow the runners behind to gain much time. In the chasing pack, we saw an impressive performance by Andrine Benjaminsen of Norway who gained 3 places and was  the second fastest runner on her leg putting Norway into 3rd place behind Sweden and Great Britain. Elena Roos has a great run too, only 8 seconds slower than Benjaminsen.   Overall a great race that maybe would've been more interesting if some of the runners didn't make that ridiculous mistake in the out of bounds, but either way Sweden looked very dominant throughout the race and definitely deserved the victory.     Knockout Sprint   The first of its kind! This was probably my favorite one to watch   although I only watched the finals and semi finals  . Karolin Ohlsson had a poor race and didn't qualify to the semi finals which was a surprise.       Men's Semi  Finals    ResponsiveImage    src  "  images  blog  woc2022  jones.jpg"    alt  "Kris Jones in the knockout sprint semi  final"      The first semi  final was amazing to watch and I highly recommend checking out the TV footage. Kristian Jones led a majority of the race and looked calm and in control taking the win. Mattias Kyburz followed not far behind and towards the end of the race he  made a very interesting move where it looked like he intentionally baited some of the other runners to go into a passageway when in reality he quickly backed out.    ResponsiveImage    src  "  images  blog  woc2022  finish.jpg"    alt  "Finish of the second mens knockout sprint semi  final"      The second knockout sprint was also very exciting and probably had one of the closest sprint finishes. After reaching the 2nd to last control, the Norwegian runner Eidsmo quickly picked up the pace and forced everyone to remain hot on his heels.  Unfortunately, at the last control he made a TINY mistake that cost him a spot in the final! Definitely the best finish.    ResponsiveImage    src  "  images  blog  woc2022  tim.jpg"    alt  "Tim Robertson in the third knockout sprint semi  final"      The third knockout sprint was also interesting, although maybe the least impressive of the three semifinals.  Tim Robertson and Aston Key led the beginning of the race, however the young Australian fell behind and made a poor route choice to the last control while August Mollen pulled head of Robertson and the two of them came through to the next round.    ResponsiveImage    src  "  images  blog  woc2022  tove.jpg"    alt  "Tove Alexandersson in the knockout sprint semi  final"          Women's Semi  Finals   In the first women's semifinal, Tove swept the field with Simona Aebersold following not far behind. Tove had good control over the entire race and as usual she had higher speed than the rest of the field. Unfortunately, Tereza Janosikova didn't qualify.   The second womens final was much more interesting with many strong runners, Megan Carter Davies, Andrine Benjaminsen, Venla Harju and Eef van Dongen, just to name a few. Megan Carter Davies took control from the beginning all the way to the end where she took the lead. And on the route choice to the last control, Eef van Dongen took the better route and made it into the final with a 2nd place finish!   In the last final, we had the Ukrainian Kateryna Dzema start out strong to the second control, then the field split where she lost some time to the other runners.       Men's Finals   Wow! This was an amazing final. So many great runners and it was really great to see Tim Robertson and some other take many risky and interesting route choice. Spoiler alert   Mattias Kyburz won with an amazing last leg! His strategy seems dominant in this kind of race,  hanging back and reading ahead until the end where he pulls away with his great speed.       Women's Finals   Not as interesting as the Men's final since Tove swept once again, however Megan Carter Davies definitely gave her a run for her money. The most amazing result was from Eef van Dongen who took home a BRONZE MEDAL! After 4 years of orienteering, how amazing!     Sprint Final    ResponsiveImage src  "  images  blog  woc2022  kasper5.jpg" alt  "Kasper Fosser"      ResponsiveImage src  "  images  blog  woc2022  kasper1.jpg" alt  "Kasper Fosser"      ResponsiveImage src  "  images  blog  woc2022  kasper2.jpg" alt  "Kasper Fosser"      ResponsiveImage src  "  images  blog  woc2022  kasper3.jpg" alt  "Kasper Fosser"      ResponsiveImage src  "  images  blog  woc2022  kasper4.jpg" alt  "Kasper Fosser"      and Tove got beat by Megan Carter Davies. The end! 

Anthony Riley

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