Healthy Tips: 2016
Suggested Foods for Exercise:
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise. 1 hour or less before competition
- fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
- Energy gels
- up to 1 1/2 cups of a sports drink.
- fresh fruits
- bread, bagels, pasta
3 to 4 hours before competition
- fresh fruit
- bread, bagels
- pasta with tomato sauce
- baked potatoes
- energy bar
- cereal with milk
- toast/bread with a bit of peanut butter, lean meat, or cheese
Glucose (Sugar) and Exercise Performance
If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike
Foods to Avoid Before Exercise:
Foods with a lot of FAT or FIBER can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal. Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.
Proteins to lose weight and to build muscle
Researchers don’t understand exactly how protein works to reduce appetite. They think that it may be because a protein causes the brain to receive lower levels of appetite-stimulating hormones. Fewer insulin spikes lead to less fluctuation of sugar levels – and therefore fewer cravings. It may also be due to eating fewer carbs or the specific protein’s effect on hunger hormones and brain chemistry.
What studies show
More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.
But some new research hints that protein may be able to satisfy hunger better than either fats or carbohydrates.
For example, in a study in the American Journal of Clinical Nutrition, people were put on a diet in which:
- Fat was reduced to 20% of calories
- Protein was increased to 30% of calories
- Carbs made up 50% of diet
- Were more satisfied
- Less hungry
- Lost weight
Another study in the Journal of Nutrition combined a high-protein diet with exercise. People in that study had:
- Enhanced weight loss
- Improved blood fat levels
How much protein do I need?
You need protein at all stages of life. It’s the major component of all cells, including muscle and bone. It’s needed for:
- Immunity to fight off infections and protect the body
The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake. The range is anywhere from 10% to 35% of total calories for normal, healthy adults.
For example, on an 1,800-calorie diet, you could safely eat anywhere from 45 grams (10% of calories) to 158 grams (35% of calories) of protein per day.
But the Recommended Dietary Allowance (RDA) for protein is:
- Men: 56 grams a day
- Women: 46 grams a day
Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.
Is it possible to eat too much protein? There are no dangers associated with higher intakes of protein — unless you have kidney or liver disease.
To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.
To be on the safe side, check with your doctor before adding large amounts of protein to your diet. Good Sources of protein like Optimum whey also is extremely lean in fat.
Protein for BodyBuilders has a different philosphy than just taking in protein to lose weight, many experts beleive that you should take in 1 gram or 1.5 grams or protein for pounds in body weight in order to build a quality muscle base:
Protein To Build Muscle | Not All Protein Is Created Equal
One question that I get asked frequently is “What is are good sources of protein?” To answer that you have to first understand that there are 2 types of protein that occur in nature: complete proteins (all of the amino acids) and incomplete proteins (some of the amino acids). Very simply, complete proteins come from animal source and incomplete proteins come from plant sources.
What’s more is animal proteins have a higher biological value (BV) which means they are more readily used by your body for cellular repair and muscle growth. To set a standard, eggs are given a BV of 100%, beef 80% and beans are less than 50%. What this means for you is the higher quality of protein you consume the more efficiently your body will utilize it.
Speaking of BV, whey protein like that pictured below can have a value of 90% all the way up to 104% depending on the quality of processing. For those of you who have trouble eating enough steak and eggs, this is an easy way to increase your daily protein intake. The only down side is you may get a little stronger. Wink, wink.
Whether your goal is to build muscle, burn fat, or train like an athlete, you should aim to consume roughly your bodyweight in grams of protein daily to cover all your bases. Since this isn’t an exact science, going a little over or a little under shouldn’t be detrimental to your results or health. I will, however, argue that it may be better to err on the side of eating a little more rather than eating too little as the drawbacks of undershooting far outweigh the effects of overdoing it.
You have probably heard that you should drink eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.
You can do some research and use a calculator and measuring cup if you like, but nature’s pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow, though vitamin supplements and antibiotics can discolor it. On the other hand, you shouldn’t need to run to the bathroom too frequently. When in doubt, drink a little more.
Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.
It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks like Gatorade Endurance Formula to help keep things in balance.
Tips on Drinking Water:
- Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.
When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.
- When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won’t be able to stop to get caught up.
- You’ve heard countless advertisements telling you what product to start your day with. We recommend a couple of glasses of water to rehydrate your body.
Fat Loss Supplements:
We have to understand not all fat burners are not created equal. Most fat burners causes a rise in body temperature and also gives you the jitters. But I will give you two items that works naturally inside the body to cause body transformations by breaking down both white and brown addipose tissue.
For real fat loss. L-Carnitine boosts energy by stimulating the body’s burning of tryglycerides as fuel, and sparing the supply of glycogen stored in the liver for heavier exertion. During exercise, the body will burn fat at a rate of 75-80% of maximum exertion, thus less glycogen from carbohydrates is burned. L-carnitine allows the body to burn more fat, save more glycogen, and ultimately boost stamina and endurance. By providing more fat to the muscles, carnitine makes accessible an otherwise unavailable energy source. Its all natural and as mild as a daily vitamin.
Conjugated linoleic acid (CLA) is a contender for the weight-loss miracle pill. One group of overweight women lost 9% body fat in one year’s time. Not bad, since they didn’t change their lifestyle or eating habits. Also so mild it will not cause any stomach distress.
What Is The Paleo Diet?
The Paleo diet is considered the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.
The paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the “Paleolithic diet” also refer to the actual ancestral human diet.
Centered on commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, refined salt, refined sugar, and processed oils.
There are many different alternatives that are available to replace the foods that have been eliminated. For example, coconut oil can be substituted for butter, almond flour can be substituted for white flour, and honey can be substituted for other sweeteners.
First popularized in the mid-1970s by gastroenterologist Walter L. Voegtlin, this nutritional concept has been promoted and adapted by a number of authors and researchers in several books and academic journals. A common theme in evolutionry medicine Paleolithic nutrition is based on the premise that modern humans are genetically adapted to the diet of their Paleolithic ancestors and that human genetics have scarcely changed since the dawn of agriculture, and therefore that an ideal diet for human health and well-being is one that resembles this ancestral diet Proponents of this diet argue that modern human populations subsisting on traditional diets allegedly similar to those of Paleolithic hunter-gatherers.
Supporters point to several potentially therapeutic nutritional characteristics of allegedly preagricultural diets. www.history of the paleo diet.com
I Dont endorse any particular Health product but I will comment on the Healthy items that I use in my daily life. I have found that when you are too busy like those in the Military or those that work shift work; low fat protein shakes may be a healthy alternative.
Protein shakes are generally healthy, low in fat and versatile, but sometimes life is too fast paced to prepare even a protein shake. I have found that GNC has the best (in my opinion) pre – made protein shakes called Total Lean. They are great tasting and surprisingly inexpensive. Just chill and drink.
Fat Free Pizza:
This is my recipe for a nice healthy 98% FatFree slice of pizza: Things you will need: Your favorite crusts, because most crusts are low to zero in fat content, because they are simply mostly composed of flour, vegetables of your choice, fat free shredded cheese, pizza sauce and a total of 30 minutes to include cooking time: Now when i say your favorite pizza crusts i mean any recipe that you can find. for example chef boyardee has a quick and easy pizza crust recipe. 1. Prepare your crust, and place to the side. Preheat oven 350 degrees.
2. begin to saute your vegetables, which is always a healthy addition to any dish. Now keep in mind if you purchase canned mushrooms, or canned black olives these items do not require further cooking.
3. begin cooking your chopped up boneless chicken breast and turkey sausage or any of your favorite meats, but be conscious of the fat content.
4. When your vegetables and meat are finished cooking pour your favorite sauce over your prepared pizza crust, just pour it on as thick as you like.
5. Now place your cooked vegetables, and meats over your pizza sauce in nice even layers. ** Do not add any cheese yet**
6. Now place your pizza on a baking sheet and place in your preheated oven at 350 degrees for 15 minutes, then reduce your oven heat to 300 degrees for an additional 10 minutes.
7. After the additional ten minutes take the pizza out of the oven, and then turn the oven off. This is when you add your cheese (fat free).
8. After adding your cheese place your pizza back in the oven for five minutes, the oven may be off but the enclosed heat will melt your cheese nicely.
9. Remove from the oven and enjoy. End
We all get the occasional sweet tooth, and when we indulge in our favorite cake, cookie, or brownie sometimes the guilt makes you wonder was it all worth it. I have new healthy tips that will make your favorite desert completely fat free.
Lets start with your favorite cake mix; Duncan Hines, Betty Crocker etc. With all these packages the ingredients require eggs, and some type of vegetable oil, and this combination brings with it a lot of fat and cholesterol. Well this is a simple fix. Instead of using whole eggs just utilize the egg whites, for example if your cake mix asks for 2 eggs, then simply add 3 whole egg whites. Always increase your eggs by one when only utilizing egg whites. What ever egg requirement your recipe calls for just add one. Now what to do about the vegetable oil – instead of oil use the equivalent amount of sugar free apple sauce, which means if your recipe is 1/2 vegetable oil then replace it with 1/2 cup of apple sauce.
Now here is the only change in cooking time and temperature. Because you have no added fat you must decrease the cooking temperature by 25 degrees, and cut the cooking time by 4-5 minutes. This will insure that your cake comes out nice and soft.
Brownie mix is a little different than cake mix, so this is what we will do. As stated above always utilize the egg whites and throw away the yolks, the only difference is if your recipe asks for 2 eggs then add 3 eggs whites, if your recipe calls for 3 eggs then add 4 eggs whites etc. now instead of oil once again add the equivalent amount of fat free vanilla flavored yogurt, which means if your recipe is 1/2 vegetable oil then replace it with 1/2 cup of vanilla fat free yogurt, Because of the different texture of brownie mix compared to cake mix; yogurt works much better than applesauce but apple sauce can still be used if that is all you have. Once again decrease oven temperature by 25 degrees, and cooking time by 4-5 minutes, and I promise your brownies will come out nice and moist.
My personal choice is this; when it comes to cake mix it seems that Duncan Hines cake mix mixes better with the fat free apple sauce, but when it comes to brownie mix Betty Crocker mixes better with the yogurt. This is just my personal choice, but through many trials I can tell you that the stated combination works!