Summarize the following:
You need to manage your weight loss you drop no more than 2-3 pounds per week. More than 2-3 pounds of weight loss risks damage to your health and loss of performance. Creating a schedule will be addressed in a later step, but think about this from the beginning. You should talk about any significant diet changes with your doctor. You don't want to get dehydrated during a match. Trying to cast off weight by removing water from your body is a major mistake athletes can make during this process. When you do workouts, try to take in water at 10-15 minute intervals. During the day, you should drink a glass of water (approximately 8 ounces) 3-4 times. Avoid drinking too many caffeinated beverages like soda and coffee. These drain water out of your body faster through urination. Stay alert for symptoms of dehydration including if you are noticing signs of confusion, dizziness, feel lightheaded, have dry mouth, cannot make tears, and/or have unusually dry skin. Any athletic event you participate in requires a high calorie count for you to perform. Trimming fat while at least maintaining a reasonable amount of calories can help you lose weight and not sacrifice energy. High-school/college-aged wrestlers need a minimum of 1,000-2,500 calories per day plus at least 1,000 more calories for workouts. These will be foods that are high in carbohydrates, low in fat, and that help you lose weight at a rate of at most 2-3 pounds per week. Don't try to lose more than 2-3 pounds per week. More than this will result in muscle loss, malnutrition, dehydration, and body chemistry imbalances which will hurt your health and performance. Schedule three regular meals per day, and ideally allow yourself one snack. Make sure you're eating 3-4 hours before your matches. Wrestlers need approximately 1-1.5 grams of protein for 1 kilogram of body weight. This equates to roughly 68-102 grams for a 150 pound individual. This will give you energy for your morning workout routine(s) without excess sugar or fat. A sample breakfast of this kind might be 2 cups of whole-grain cereal (sugar-free), 1 cup low-fat milk, 1 large banana, 1 slice whole-wheat toast (w/ 2 teaspoons of peanut butter), and 1 cup of orange juice. This breakfast should contain approximately 685 calories. For this wrestling weight-loss regimen, you want a good selection of fruits and vegetables with the meal. Lunch may include a whole-wheat pita sandwich stuffed with 3 ounces lean turkey, 1 ounce of low-fat cheese stuffed, with mustard, lettuce and tomato. You can have as sides 1 cup nonfat yogurt, an apple, and 1 cup of mixed greens with 2 tablespoons of low-fat dressing. This lunch should contain approximately 600 calories. Dinner during this diet needs to fill you up, probably a few hours after a match or practice, and help rebuild muscle and nutrients. A wrestling weight-loss dinner could include a shrimp stir-fry with 4 ounces of shrimp, 2 cups of mixed vegetables with 2 teaspoons of vegetable oil and low-sodium soy sauce, and a side of 1 cup of brown rice. Such a dinner should contain approximately 570 calories. Snacks, unlike the meals, should be eaten within 30 minutes of the wrestling practice or meet. This will also help with muscle growth and repair. Any snack should combine carbohydrates, protein, and fat. Limit snacks to 100-200 calories. A sample snack could be 1 cup of cereal (unsweetened) with 1 cup low-fat milk, 10 crackers (whole-grain, topped with 1 ounce of low-fat cheese), or 1.5 cups of low-fat chocolate milk. If you find yourself tending to over-indulge during sit down meals, you can mitigate this some by keeping healthy alternatives to eat during the day. These need to be fruits, or high carb/low fat foods. If you are making purchases for snacks, go for the fruit and pretzels, not the chips or candy. This is a way for you to remind yourself of the time you have to make your weight loss goal, and the foods you need to gather and/or avoid. Remember, you need to lose no more than 2-3 pounds per week or you risk making yourself unhealthy and unfit to perform. Match your calendar to your wrestling schedule, and count backwards the number of weeks you have to make your weight goal. Make particular note of weigh-in dates. Factor how many weeks it will take you to reach your goal at the 2-3 pound per week interval, and if you can reasonably make it. Do not force yourself past this rate of weight loss. simply to make a much lower weight class. Do you have the kinds of foods you need around, or do you need to do significant grocery shopping? If you live with others, you might ask them to help you by avoiding putting the foods you need to avoid in easy to reach places--you might even ask them to swap the healthier foods in for some unhealthy options they are used to storing. Any significant diet changes can be enhanced by running the ideas by a medical expert who can point out deficiencies you might be suffering or advantages you can pursue. If you need to lose weight quickly, perhaps a couple of pounds within the next 24-48 hours, you can ask your doctor if there is any safe way to do this through a modified diet and cardio-vascular exercise. A medical professional is the only one you should consult for this. Crash diets, laxatives, sauna suits, and other cutting techniques can be hazardous to your health and leave you too weak to perform--avoid these methods. Consider a reasonable amount of cardio-vascular exercise, thirty minutes up to one hour of running or biking. You don't want to exhaust yourself, use up all your stored nutrients for the match or practice, and/or risk physical injury before competition. Your doctor may be able to recommend more specific foods, diet schedules, and vitamins to target for your regimen. During your consultation, you might ask something such as, "I weigh ____ pounds now. I am preparing for a wrestling weigh-in and match in four weeks, what changes to my calorie in take do I need to make the next lower weight class at ___ pounds?" Some foods and beverages for the diet period might include various combinations of quinoa, black beans, oats, avocados, salmon, blueberries, bananas, broccoli, rice, pears, oranges, grapefruit, nuts, green tea, eggs, dark chocolate, potatoes, and/or cheese These foods can mixed in ways that will leave you feeling full with small servings to help drop a tiny amount of weight, but not cut out nutrients or carbohydrates you will need for competition later. You do not want to lose muscle mass and/or energy.

summary: Start dieting early. Drink plenty of water. Eat foods lower in fat, but maintain the calories you need. Eat a high-carbohydrate breakfast to start the day. Consume a balanced lunch at a regular time each day. Eat a full dinner. Take a snack break. Keep extra healthy snacks with you. Create a diet list and schedule. Consult your doctor.

Summarize the following:
Wash the squid thoroughly and remove the spines and beaks. Cut each squid into 1" pieces, separating the heads from the tentacles. Do not remove the ink sac, as this will add flavor. To see how to prepare squid, see this guide. However, since these are very small squid, it's not necessary to cut them up so much. Frozen squid can be used if fresh squid is not available. . Use a 4 qt. cooking pot with a lid and a heavy base. Mix to combine all the ingredients and coat the squid thoroughly. Cover the pot, but leave the lid ajar to let some of the steam escape. Stir occasionally to make sure it doesn't burn. This particular recipe has no sauce to accompany it. In a large frying pan, preheat the oil over medium-high heat, then add the squid. Move the squid around the frying pan, pushing on them gently to make sure all the ink sacs are broken. The squid should be tender, so watch carefully to make sure the squid doesn't overcook. This is usually eaten with steamed white rice.
summary: Prepare the squid. Place all the ingredients in the pot Cook over medium high heat for 25 minutes. Remove from heat, drain the liquid and discard. Fry the squid for about 10-15 minutes. Serve and enjoy!