Fitness Muscles

If You’re Doing These 4 Things Before Your Workout, You’re Doing it Wrong

If You're Doing These 4 Things Before Your Workout, You're Doing it Wrong

If You’re Doing These 4 Things Before Your Workout, You’re Doing it Wrong

Creating a solid pre-workout routine is one of the best ways to get the most out of your exercising, but many health enthusiasts are unsure of exactly what they should be avoiding. Take a look at these common pre-workout mistakes and why you should avoid them at all costs.

If You're Doing These 4 Things Before Your Workout, You're Doing it Wrong

Sleep Too Long
Chronic sleep deprivation can lead to serious cognitive issues, but sleeping too much just before a workout could also have a negative impact on your exercising. If you must take a nap before working out, then it is important to keep it to 30 minutes or less. A 45 minute “power nap” has been shown to improve cognitive abilities, but much more than that will leave you feeling sluggish. You should also try to give yourself at least 30 minutes to an hour to wake up so that you are focused and have had time to get your heart rate back up.

Eat or Drink Too Much
Every single person’s body is slightly different, and this means that you will want to experiment with exactly how and when to eat before a workout. The first thing is to ensure that you are not extremely hungry and have at least some protein, carbohydrates, and simple sugar in your system. Options like oatmeal alongside a protein shake and pre-workout supplement are great. It is also important to keep water to under a few cups just before a workout unless you are absolutely positive your body needs more.

Perform Stretches While Cold
Many of us grew up carrying out static stretches before heading out to a game or when going to PE, but countless studies now show that this can actually be quite detrimental. Static stretches, especially before you have warmed up, will actually increase your risk of injuries and weaken your muscles and ligaments. Instead of reaching down and touching your toes, a very light jog or bike ride followed by some compound movements and dynamic stretches is best.

Overdo Stimulants
Some stimulants just before working out are extremely helpful when it comes to strength, energy, and focus. Just as with food and water, however, it is important for everyone to find the right balance. As a general rule, most health enthusiasts that are sensitive to stimulants will want to keep their caffeine intake under 100 milligrams. This is equivalent to about one cup of coffee. You should also be cautious with pre-workout supplements that do not accurately list what stimulants are inside.

Whether you have been a fitness fanatic for years or are just starting on your journey to a healthier lifestyle, it is never a bad idea to take a fresh look at your pre-workout practices in order to maximize the hard work you put in at the gym.

Exercise-Associated Hyponatremia: Who’s at Risk?| Medicinenet

Reasons Not to Stretch| The New York Times

HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans| UNM

Fatigue Health Benefits of Foods

Eat These 10 Foods and You’ll Never Look Tired Again

Eat These 10 Foods and You'll Never Look Tired Again

Eat These 10 Foods and You’ll Never Look Tired Again

Battling tiredness all the time? If you feel stumbling, sluggish and tired the entire day, you are probably suffering from a general lack of energy. A mug of coffee or a pack of chocolates may seem like a quick-fix but lacks a lasting impact. High glycemic diet that includes sugar and carbohydrates may give you instant energy but adversely affects vitality. So, you need foods that boost your energy levels and add to your total health.
Good nutrition and diet focused on specific food items can help you revitalize your energy levels. Here’s a heads up at 10 Foods that invigorate and energize your body.

Eat These 10 Foods and You'll Never Look Tired Again

1. Pumpkin seeds
Pumpkin seeds are a storehouse of Magnesium. As per a research, low magnesium intake tires you down quickly and lowers oxygen levels. So, if you have been dozing off at your desk or feel gasped after a workout, reach out for a pack of these magic seeds at the grocery store.

2. Walnuts
Foods rich in omega-3 fatty acids are known to be an elixir for managing cholesterol, but it also aids in fighting symptoms of fatigue.

3. Watermelon
At times you may feel exhausted on a hot summer day because of dehydration. Watermelon’s rich water content lets to hydrate and feel buoyant.

4. Oatmeal
This is known to be a super breakfast item considering its complex carbohydrates and fiber content. It slowly releases energy to give you the required fuel as you move ahead in your day.

5. Yogurt
This one is a great fatigue buster that can be relished upon at any time of the day. Research suggests that yoghurt is rich in probiotics – good bacteria that helps digestive tract and give you essential nutrients too. If you are weight watching, pick a low-fat version.

6. Green tea
Herbal teas are a wholesome addition to any weight loss program and also boost your energy levels. Rich anti-oxidants and caffeine content play as a double booster. They can be handy at any time of the day.

7. Spinach
Spinach is a pack of green leafy goodness brimming with iron, magnesium, vitamins and proteins. Savor it in soups, raw wraps, curries or soups, its unabridged nourishment.

8. Coconut
Bountiful in magnesium, amino acids, tryptophan and potassium, coconut is definitely a power packed food. It is best enjoyed in raw form or in smoothies.

9. Bananas
While the diet planners warn you against the calorie count, bananas are a rich source of energy and health. It can be a great breakfast and lets you feel fueled the entire day. It is packed with natural sugars and complex carbohydrates that let you feel energetic all day long.

10. Beans
Although low in glycemic index, beans are a miracle food that gives you total health. Rich in proteins and minerals, they can be eaten boiled or in curries.

Sources , Sources, Sources

nutrition weight loss

The Crazy Cooking Hack that Slashes the Calories in Rice by Half

The Crazy Cooking Hack that Slashes the Calories in Rice by Half

The Crazy Cooking Hack that Slashes the Calories in Rice by Half

Opinions vary when it comes to the health benefits of white rice. Many claim that the stripping of its nutrients during processing voids its nutritional value, but white rice provides protein, calcium, iron, vitamin B6, and magnesium. It is rich in carbohydrates needed for energy, contains necessary amino acids, and has been shown to produce anti-inflammatory responses in the body.

The Crazy Cooking Hack that Slashes the Calories in Rice by Half

Obesity rates, however, are continually on the rise, so finding ways to reduce calorie consumption has become an important aspect in terms of weight control.

It appears that researchers have been able to do just that with white rice. At the 249th National Meeting & Exposition of the American Chemical Society, it was suggested that by simply changing the way white rice is prepared, the calorie consumption can be cut by 50 – 60%.

Both the method and the theory are actually quite simple. The first step is to add 1 teaspoon of coconut oil to the boiling water per ½ cup of non-fortified white rice. Allow the rice to simmer for 20 to 40 minutes and then cool before refrigerating for 12 hours or more.

The researchers surmised that because excess sugar in the bloodstream is eventually stored as fat, they needed to find a way to create more of the resistant starch found in rice. You see, rice is made up of two kinds of starch – resistant and digestible. Because our bodies lack enzymes required to digest the resistant starch, they cannot enter the bloodstream and later become stored as fat.

The addition of the coconut oil actually creates resistance in the starch granules to the action of digestive enzymes. Allowing the rice to cool for 12 hours aids in encouraging this resistance thus decreasing the absorption of calories in the body.

The rice can be reheated before eating without reversing the benefits of the calorie reduction process, say researchers.

Researchers are continuing their testing to determine if the same results can be found using brown rice. They will also seek to discover if other oils may be used successfully. In the meantime, we can enjoy our white rice knowing that we are consuming fewer calories and with the added benefits brought to us via the coconut oil.

While coconut oil has previously had a bad rap, the tides are once again turning in its favor. The anti-bacterial, anti-fungal, anti-microbial, and anti-oxidant properties of coconut oil are unmatched. The tropical countries that have produced and consumed this oil have long known its benefits in relation to kidney and heart diseases as well as HIV, cancer, and diabetes. It also contributes to dental and bone health as well as weight loss and other positive health benefits.

Sources, Sources, Sources


Prevent Diabetes Complications By Following These 8 Tips

Prevent Diabetes Complications By Following These 8 Tips

Prevent Diabetes Complications By Following These 8 Tips

Diabetes is a condition whose seriousness is measured by its potential health consequences. Its long-term effects include heart and kidney disease and vision disorders. If you suffer from diabetes, here are eight tips to follow that can help reduce the possibility of such complications.

Prevent Diabetes Complications

1. One of the most important elements in controlling diabetes, particularly the type 2 variety, is having a healthy diet. A restricted diet will help maintain a proper balance of insulin and sugar in the blood system. Carbohydrates may be consumed, but only in the right form. Your diet should be rich in whole grains, beans, nuts and fresh fruits and vegetables.

2. The issues of health and weight are closely related. Maintaining a proper weight will help your body utilize sugar, which is the source of trouble for diabetics. Weight loss is also important when it comes to controlling blood pressure. You need to reduce your caloric intake to the amount your body needs to function properly.

3. Exercise is important for everyone, especially for those with diabetes. Though it need not be strenuous, about 30 minutes of physical activity every day will help you maintain your weight and will lower your blood pressure and cholesterol level. Exercise may even enable you to reduce your diabetes medication and thus help you to deal with your condition in a more natural manner.

4. Bad habits can aggravate diabetes, so you should consider indulging in them moderately or giving them up altogether. The excessive consumption of alcohol can adversely affect blood sugar levels. Smoking also increases the risk of diabetes complications by the way it affects blood pressure and reduces circulation in your legs and feet. Sufficient rest is important to diabetics because sleep affects the human metabolism.

5. A lack of sleep can increase your body’s desire for foods that are high in carbohydrates, which in turn can disrupt its blood sugar level. Eight hours of sleep every night is a peaceful way for diabetics to stay healthy.

6. Stress can adversely affect the amount of sugar in the blood. If you suffer from diabetes, you need to rid yourself of as much stress as is possible. Meditation, yoga and certain breathing exercises can relax the mind and body, helping it to function properly.

7. Since the condition can aggravate the healing process, diabetics need to treat and monitor injuries they suffer. Even simple cuts need to be properly cleaned, treated with an antibiotic agent and properly bandaged. Wounds that do not appear to heal should be given professional medical attention.

8. Diabetics should see their doctors at least four times a year, more if they rely upon insulin. Examinations should include the monitoring of blood pressure and of glucose and cholesterol levels. In the end, prevention is the key to staving off diabetes complications.

Sources , Sources

Health and Food

What Do You Know About Rice

What Do You Know About Rice

Rice is the main ingredient of food in many cultures. Worldwide there are more than 40,000 different varieties of rice. Rice is a good source of dietary fiber and some good carbohydrates. Besides, rice is a good source of minerals such as magnesium, manganese and selenium. Some studies suggest that dietary rice bran contains many bioactive components that help us to fight different diseases such as gut microbes (i.e. Salmonella). Learn more about rice in this poster:

Source: Kumar A, Henderson A, Forster GM, Goodyear AW, Weir TL, Leach JE, Dow SW, Ryan EP. Dietary rice bran promotes resistance to Salmonella enterica serovar Typhimurium colonization in mice. BMC Microbiol. 2012 Jul 4;12:71.

diabetes Health and Food health posters Health Videos weight loss

Good vs. Bad Carbohydrates: What’s the Difference?

Good vs. Bad Carbohydrates: What's the Difference?

When it comes to carbohydrates (carbs) there’s a misconception that all carbs are bad and one should stay away from all foods that contain carbs. But the truth is that carbs are essential components of a healthy diet and they’re necessary for proper organ functions. So choose good carbs, not no carbs. The best diets are the ones that have 50 to 60 percent of calories as carbs. The best sources of good carbs are whole grains, beans, legumes, vegetables and fruits. Stay away from white flour as much as you can.

To learn more about how to choose healthy carbs watch this video:

Source: Harvard School of Public Health

Chronic disease diabetes Health and Food infographics

Carbs Are Killing You

Carbs Are Killing You

A few conclusions:

via Bob Fornal (Flickr)
  • Eating fat doesn’t actually make us fat.  It’s the insulin cycle, triggered by eating carbohydrates. 
  • The easily-digestible carbs like refined flour, soda, and potatoes are the worst offenders.
  • For weight-loss, a low-carb diet is a lot more effective than a low-fat, high-carb one.