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What Should I Eat Before and After My Workout?

 

One of the more common questions asked when people start a new diet and exercise program is, “What should I eat before and after my workouts?”  It’s a great question, and while the science behind understanding workout nutrition is always changing and evolving (after all, the human body is complicated and complex machine), there are a few simple guidelines you can follow to make the most out of your workouts.

First, you have to focus on your goal for each snack or meal.  Pre-workout, your goal should be to prime your body for muscle growth, or protein muscle synthesis.  Emphasis here will be on delivering a quality protein with the right amino acids to your cells, so they are primed to start building muscle once the workout is under way.  Depending on your body’s tolerance to dairy, unsweetened cottage cheese, Greek yogurt, or some low-fat milk can be good choices.  If you’re lactose intolerant or just trying to avoid lots of dairy, whey or vegetable protein powders can work as well (though they might be a bit pricey depending on the brand).  The main objective is to get anywhere from 10-20 grams of protein into your system so your body can take advantage of amino acids like leucine.

After your workout, your priority should be replenishing your body’s glycogen stores and giving your cells the fuel they need to repair tissue damage.  For this, you’ll want some carbohydrates along with again around 10-20 grams of protein.  Some studies have suggested a benefit to using faster digesting carbs that spike insulin right after a workout, but really any range of starchy carbs (from oatmeal to rice to potatoes) or fruits will work well.  As for post-workout protein, depending on your dietary choices, anything from protein powder to dairy to lean cuts of meat would work.  If you’re in a rush and don’t mind dairy, low-fat chocolate milk works surprisingly well, as it combines protein (whey and casein) with fast-digesting carbs (sugars) into an easy to drink package.  That said, milk and chocolate milk especially are calorie-dense, so if you’re counting calories, it might not be the best choice.

Now that you know what to eat, always remember to consult a doctor first before starting any rigorous exercise program. Your post-workout choices should reflect the intensity of your workout.  A hard bike ride or weight training session will warrant and afford more carbs than a leisurely walk, so be smart about your choices!

The First Step to Fitness Is Taking the First Step

When making the decision to pursue a healthier lifestyle, the hardest part is often getting started. It’s easy to make excuses. “I don’t have time”.“I’m fine with the way I look”.“I’m plenty healthy!”“It’s just too hard!” We have the uncanny ability to always find a reason to not do something.

But we also have the ability to motivate ourselves. Here are some ways you can finally take that step toward a healthy lifestyle.

Start a food and exercise diary

Keeping track of what you eat and your exercises will greatly benefit you in the long run. Most people don’t realize how much they eat during the day. A little snack here and there, the double low-fat macchiato and a small piece of birthday cake at work add up! By the time dinner rolls around, most people have already forgotten what they ate that morning! The food journal will help you remember what you ate, and make you consider taking a second handful of chips.

The exercise diary is similar, although rather than how much we exercise; most people don’t realize how inactive they are. The empty lines and half-filled pages of the exercise journal serve as a prompt to put down the diary and go for a jog!

By keeping a diary you are holding yourself accountable for your actions. You’ll want to make healthy dietary decision and stay active so your diary remains a positive read.

Start with small amounts of exercise

Rome wasn’t built in a day, and neither will your beach body. A short, fifteen-minute walk is a great way to get your body acclimated to movement. Then, once you’re more comfortable, start to increase the length of your walk each day. Start jogging instead of walking.

The same idea can be applied at the gym. Start slow and easy, then gradually increase the intensity of your workout. This makes exercise appear less daunting and doesn’t stress your body as much as jumping into a routine would.

Dont deprive yourself

People are under the impression that dieting means cutting out every food they’ve ever loved.

That doesn’t have to be the case. Remember the phrase, everything in moderation? Your DNA will tell you what your body wants, and if you want something else, have a little bit. Your body will forgive you a little nibble much quicker than it will if you binge after depriving yourself.

You can still eat what you like as long as you balance it with a healthy option. For example, eat a burger for dinner, but switch out the regular soda with a glass of water. Once you’ve gained a taste for healthier options, expand your palette!

Know its for the best

You are eating better and exercising more to benefit you.

A healthy lifestyle will lengthen your lifespan and make you feel better throughout the day. You will have more energy and your self-esteem will skyrocket! The rewards of staying healthy are infinite. You would be doing a disservice to yourself if you continue to sit idly by.

If you don’t have the motivation to do it for yourself, do it for your loved ones. They’ll appreciate your healthy lifestyle choices.

By following these easy tips, you can begin your journey to a healthy lifestyle. You don’t have to start any sort of intensive workout or a fad diet. You just have to start. Remember: no excuses!

DNA…Everyone is Using it!

When you hear the term “DNA,”you probably think of a lab coat. Its connotation nearly screams “science”. DNA is defined as the carrier of genetic material. But, what does that entail? It means DNA is the building blocks of who we are. It’s what gives us our eye color, our hair color, and our body size.

Recently, DNA has been used to make strides in numerous areas beyond microscopes and white lab coats.

Genealogy

DNA is passed on from generation to generation. You receive your traits from your parents; your parents received theirs from their parents, and so on. This is why children have similar characteristics to their siblings and parents. This includes physical features, such as hair color, skin tone, body type, metabolism and more.

Using this data, genealogists can track down your ancestors to give you a better understanding of your family’s history. More so, they can test for predispositions to disease and predict potential health concerns.

Diet and Exercise

Weight loss companies have started using customers’DNA to design effective personal nutritional plans. DNA can tell you all the information you need about your body to determine how to effectively and healthily lose weight.

DNA determines what kinds of foods your body metabolizes quickly and which foods it stores. It determines gluten and dairy intolerances, just as predisposes people to prefer sugary or salty snacks. Similarly, it determines how much an individual should consume to lose, maintain or gain weight.

Did you know that DNA also impacts a body’s resistance to exercise? You may have noticed that some exercises are more effective for you than others, that’s DNA at work! Just as some people are more inclined to run while others prefer to swim; some bodies reach an optimal level of fitness through cycling while others need to incorporate both weights and aerobics into their fitness program.

Skin care

Companies have started developing personalized skin care products based on an individual’s skin. These companies take into account different skin types, dryness, oil your skin is dry or oily, its propensity to develop acne, and even pore size. Their products reflect a series of different skin types that reflect a group of common genetic indicators.

By understanding your DNA’s impact on your skin, you can select products for a customized skin care regimen. A customized program is more likely to produce your desired results than a routine with generic products made for everyone.

These three uses for DNA are a small sample of its potential. For, our bodies are gateways to a world of untapped information that is gradually being accessed. This information is being used to make our lives a whole lot easier and improve our health. Do you know what your genes say about you?

As seen on Weight Watchers – Weight Loss Through A Scientific Method – What Is It And How Does It Work?

Your DNA Report – How it can help you reveal the truth about your body 

Your DNA sample offers valuable insight regarding your unique metabolism. When physicians combine your personal information like your age, gender, weight and height with your genetic test results, they can determine the exercise plan and the diet chart that will work best for your body. How? Your personal weight management genetic profile report will show results for each genetic marker that they test, making it easier to understand your body’s metabolism. GenoVive, a new solution in weight loss,has spent valuable time researching the topic. Since its inception it has created diet and exercise programs to fit your dietary needs. The goal of GenoVive is to give you the required information needed so you can implement new lifestyle choices and achieve fitness and health goals.
What is the science behind GenoVive?

You must be wondering how GenoVive uses a simple process in determining which diet is best for you; it all stars with an easy cheek swab. Your DNA sample is analyzed in a lab and the respective results are processed using a genetic algorithm that analyzes the cumulative effect of 17 genetic markers. These markers will reveal how you metabolize the nutrients into your diet.The genetic test results are used to optimize the level of carbohydrates, proteins and fats in your diet. The perfect mixture of such macronutrients is key to experiencing best energy levels and successful weight management. Customized home-delivered meal programs are created to work with your unique metabolism standards.

Getting the right kind of fuel

In some ways, your metabolism is almost like an engine. In order to run an engine with its peak efficiency, it will need the best quality fuel and air in the correct proportion. In a similar way, your body requires optimal mix of some of the highest quality macronutrients. You can locate the right grade of fuel (here macronutrients) and optimize your health performance by speaking to your genetic profile.

An exercise plan helpful for you

A regular exercise routine is vital to continue to live a healthy life. Exercise and proper nutrition go hand in hand and should be considered essential parts of your weight loss journey.  GenoVive’s report includes an exercise report; your exercise plan will involve a cardio-vascular warm up and a series of conditioning exercises that are designed to help you build muscle while burning off calories and fat at the same time. Always remember to consult your physician before starting any vigorous exercise program.

There are no miracles when it comes to being healthy; you are the key to success. With the help of your genetic makeup you can achieve your goals and live an active lifestyle. For more information on this product and to read successful stories, you may visit www.genoviveusa.com.”

As seen on Weight Watchers –  https://community.weightwatchers.com/Blogs/ViewPost.aspx?threadID=1930787

11 Things Your Body Says That You Don’t Notice

Our bodies have a lot to tell us about the overall state of our health, if only we’ll slow down long enough to pay attention. Too often we overlook the signals our bodies are sending. Here are just a few things to look out for.

1. Aching jaw

If you notice that your jaw is sore, especially first thing in the morning or as you leave work, it can be tempting to go to red alert and self-diagnose temporomandibular joint disorder. But the more likely cause is stress. When we get stressed, we often grind our teeth without noticing. Your dentist can tell you whether you have a full-blow case of TMD. Even if you don’t, try to reduce your stress levels, because teeth grinding can cause TMD over time.

2. Weak fingernails

Your nails can indicate a number of health conditions. Bluish nails indicate a low blood supply to the hands. Unusually white nails can indicate liver disease. Thin, spoon-shaped nails are a symptom of iron deficiency, and very brittle nails are a symptom of hypothyroidism. If you notice a change in your nails, go to your annual checkup with no polish on so the doctor can get a good look.

3. Check your breath

Bad breath isn’t just a turn-off. It can be a symptom of some serious health problems. It’s usually caused by bacteria in the mouth, which can also cause gum disease. If thorough dental hygiene doesn’t take care of the problem, you may be looking at a more serious problem. Bad breath can be a symptom of many illnesses, including gastric reflux and kidney failure. Fruity breath is a symptom of diabetes. See your dentist first to rule out a strictly oral cause before seeing an M.D.

4. See the whites of your eyes

When the normally white part of your eye becomes yellow, that’s an indicator of jaundice, the accumulation of bile pigment in the blood. This buildup of bile pigment, also called bilirubin, is not in itself harmful, but it is often symptomatic of another disease. Possible causes of bilirubin retention include anemia, pneumonia, several types of liver disease including cirrhosis, and tumors in the liver, bile ducts, or pancreas.

5. You’re not hungry, you’re thirsty

Before you grab a snack, do a gut check—literally—and make sure you’re actually hungry. Chances are you’re not. But you might be thirsty. Down a big glass of water first, and see if that desire to eat subsides.

6. Pay attention to fatigue

In our hectic society, fatigue is often seen as a weakness. We push through it with energy drinks and coffee and high-calorie snacks. Have you read the label on a can of Red Bull? A 250 ml can contain 110 calories and 27 grams of sugars. If your body is tired, there’s probably a reason. See if you can find a quiet place for an afternoon nap, and shift your bedtime earlier so you can get more sleep.

7. Listen for stress in back, neck, and shoulders

Especially among people who work long hours sitting at computers, stress is often carried in the back, neck, and shoulders. Unfortunately, when this is our normal state, we only notice it when we have an injury. Stretches and shoulder rolls can help alleviate this tension. If massage therapy is out of reach, you can do self-massage by putting your back or shoulder to a doorframe and rolling a tennis ball between your body and the frame. Awkward yes, but very stress-relieving.

8. Eat when you’re hungry

Too often, we eat for all the wrong reasons. We’re stressed, or bored, or tired, or just trying to be sociable. Instead, listen to your body—there’s that gut check again—and eat only when you are actually, literally, physically hungry. Waiting for that grumble or pang before you eat will help ensure that you’re not just eating because there happens to be food handy.

9. Don’t ignore pain

Athletes are often expected to play through pain, and haven’t we all been told “no pain, no gain?”The truth is pain is a signal that something is wrong. It’s a red light on the dashboard telling you to stop and check your systems. Often an injury that starts with pain can be exacerbated by pushing through and continuing to work the injured area. If you’re experiencing persistent, ongoing pain, give your body a rest, and seek help from a doctor or physical therapist.

10. Learn your genetic limitations

Genetic testing can provide peace of mind about a lot of things, including your weight loss needs. Some people are better at processing carbohydrates than others. Some have difficulty processing complex proteins. Understanding your own genetic predispositions will help you maintain a diet that’s healthy for you. Genetic testing can reveal a lot about how your body processes food and burns fat.

11. Listen. No, really…listen

Meditation is an ancient practice that’s compatible with any faith tradition, although faith isn’t a necessary component. The key ingredient to meditation is mindfulness: paying attention to what’s happening in and around you at this moment. Meditative practices start with breathing, with being cognizant of how the air flows into you and out again. Taking time to do this on a regular basis will help you take the time to hear what your body is saying.

Wellness isn’t a number on a scale or a personal record on the track. Wellness is the unification of mind, spirit, and body to support your emotional, spiritual, and physical well-being.