Archive for 'Nutrition'

Should I Eat Before or After I Workout?

Posted on 10. Apr, 2014 by .

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rockin-healthy-food

Eating before or after a workout is a very good question. You need fuel in the tank to maximize your workout and what kind of fuel you put in matters.  But do you already have enough to get you through a workout? Here is some simple advice on how to properly eat before you workout.  best-pre-workout-foods-home-workouts-work

Are you a grazer?

If you are a “grazer” who eats every few hours while awake, then you probably have enough fuel in the tank to do an hour or less of a mild to moderate workout (like jogging, hiking, yoga) – just don’t forget to drink water during the workout.  If you are planning to do a hard workout, you will want to follow the same rules as the “3 square” eaters listed next.

Do you eat 3 squares a day?

If you go at least 3 – 4 hours between meals then you need to eat before your workout.  Eat a light meal (500-600 calories) about 3 hours before your workout – that will allow time for digestion.  “Carb up” 2 hours before – yogurt with fruit and granola is perfect – stay away from fats!  You can add 100-200 more carb calories an hour before your workout – a banana would be great.  Now you should feel ready to go and have plenty of energy to complete even a tough workout.

Eating After a Workout

food-after-workout-home-workouts-workIf you have enough reserves to start and get through a workout and you feel spent afterwards, go for some type of recovery drink. Keep the calories as low as you can so that your body can continue to burn from the great workout you just had. Putting to much on your stomach can sabotage what the body is doing at the moment to change your body.

And don’t forget to hydrate!

You should be drinking half of your body weight in ounces of water every day, but before, during and after your workout you really need to be careful.  Two hours before drink 16 ounces of water (this will give you time to empty your bladder before your workout).  Thirty minutes before your workout drink another 8 ounces.  During your workout hydrate regularly – if the sweat does not easily flow, you may not be getting enough water in.  After your workout you should drink to quench your thirst and then more.  The simple way to know you are getting in enough water is to watch your urine.  It should always be pale yellow – not clear and not dark.

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Are You Eating Too Much Sugar?

Posted on 30. Mar, 2014 by .

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Americans currently consume an average of 3 pounds of sugar per week. That's 194 grams of sugar per day. The World Health Organization recommends we dramatically cut back. They suggest that a maximum of 5% of your total daily calories come from added sugar (sugar that naturally occurs in produce and other foods is ok).

That's 25 grams of sugar per day if you eat 2,000 calories a day and 15 grams if you eat 1,200 calories per day.

How to figure the maximum number of grams you should try to stay under
1. Take the number of calories you eat per day
2. Multiply this number by. .05
3. Divide that number by 4.
Example: 2000*.05 = 100. 100/4 = 25.

We hope you're not eating the foods below, but if you are take a look to see how high they are in sugar.

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5 Simple Changes to a Better Diet

Posted on 05. Mar, 2014 by .

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To get a big health boost you don't need to overhaul your whole diet. Using these five easy changes today can give you high-impact results.

1. Load Up on Fruits and Veggies

You know fruits and vegetables are good for you, but did you know they should fill half your plate at every meal? That's what the the Academy of Nutrition and Dietetics recommends, and for good reason: Packed with vitamins, minerals, and fiber, fruits and vegetables make you less likely to get heart disease, high blood pressure, and some cancers.

Your daily goal: 2 cups of fruit and 2.5 cups of veggies.

Sound like a lot? "Think about eating them all day," says Cheryl Forberg, RD, author of Flavor First: Cut Calories and Boost Flavor.

Top your morning eggs with salsa (yes, it counts!), lunch on vegetable soup or a sandwich topped with sprouts, snack on a strawberry-banana smoothie, and for dinner add chopped-up veggies to your meat loaf or pasta sauce.

2. Choose Better Fats

Saturated and trans fats can raise your bad cholesterol level and your risk of heart disease. By cutting back on animal-based foods like butter, bacon, and untrimmed meats, as well as pantry staples like cookies and crackers, you can keep these at bay.

Eating less bad fats can be as easy as switching from whole milk to fat-free milk, eating a turkey burger instead of a beef burger, and switching from peanut butter to a lower-fat nut butter, Forberg says.

You do need some fat, of course. Plant-based foods like olive oil, nuts, seeds, and avocados contain healthy fats that are essential for energy and cell growth. To add more good fats to your diet, snack on almonds instead of chips, cook with olive oil instead of butter, and top your sandwich with a slice of avocado instead of cheese.

Also, some fish (such as salmon) is high in good-for-you omega-3 fatty acids. The American Heart Association recommends eating fish at least twice a week.

3. Drink Water, Not Lattes

If most of what you're drinking every day isn't plain water (think soda, coffee drinks, sports drinks, and juices), you're probably overloading on added calories and sugar. "People think juice bars are great, but if you're having a jumbo you're not doing yourself a favor," Forberg says.

Water, on the other hand, goes a long way in boosting health. Every cell in your body needs it to work properly. Water also helps your digestion.

Trade sugary drinks for water. Aim for about six to eight glasses a day. To help reach that goal, start and end your day with a tall glass of water and keep a water bottle with you during the day.

Need more flavor? Drop a slice of lemon or lime into your glass.

4. Eat More Fiber

Want to reduce belly fat, have more energy, and lower your risk of heart disease, type 2 diabetes, and certain types of cancer? Simply bump up your fiber intake.

Fiber-rich foods like fruits, vegetables, whole grains, and beans can also lower your cholesterol and boost digestion. Plus fiber makes you feel fuller longer, which is great for keeping off extra pounds, says Jessica Crandall, a spokeswoman for the Academy of Nutrition and Dietetics.

To get more fiber, replace refined breads with whole-grain breads, choose brown rice instead of white rice, and switch to whole-wheat pasta.

Start your day with a bran muffin or oatmeal. Snack on an apple, a cup of berries, or popcorn.

You can also add fiber to your usual foods. "Sprinkle high-fiber cereal on top of your yogurt or add flaxseeds to your salad to give it a flavor pop as well as a high-fiber benefit," Crandall says.

5. Keep Portions in Check

Reaching for a smaller plate may be the easiest thing you can do for a healthier diet. A study by Cornell University found that people eat less that way.

Why? It's an optical illusion. "Your mind is tricked into eating less by being visually satisfied," Crandall says.

"Portion control is good for many different things, whether it's obesity, high cholesterol, or diabetes," she says. If you're trying to lose weight, portion control is key.

More strategies for keeping your portions in check:

  • Eat from a plate (not out of a bag).
  • Avoid nibbling in front of the TV.
  • Buy single-serve portions.
  • Eat slowly, enjoying the flavors and aromas of every bite.

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Is the P90X workout for me?

Posted on 14. Jun, 2012 by .

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p90x workout

If you are serious about getting into shape, losing weight and ridding yourself of that spare tire, then you might be a candidate for the P90X Workout. The P90X Workout has become the number one home workout routine. It will allow you to get into the best shape that you have ever been in your life.

Who the P90X Workout is not for:

1. The P90X workout is not for the person who has not workout in a couple years. You may want to start out with the Power 90 home workout to get you started and build up to the P90X workout.

2. It is not for the person that doesn’t have time for a 60 minute home workout. The P90X workout takes at least 60 minutes, 6 days a week. If you are pressed for time and are serious about getting into shape then try Power 90 or 10 Minute Trainer.

3. The P90X workout is not for the person looking for the magic pill or quick fix. It takes good old fashion sweat and nutrition to lose the weight and get into shape.

Who is the P90X workout for?

This extreme home workout is for the person that is serious about losing weight and getting into the best shape of their life. This home workout routine is successful thanks to the principle of “Muscle Confusion”. This helps to speed up your results by constantly adding and alternating exercises to prevent your body from hitting a weight loss plateau. The other great benefit about the P90X workout is you never get bored. You get 12 exercise DVD’s and a thorough nutrition guide to assist you through each step of the program. Commit to one hour a day to get into the best shape that you have ever been in. You don’t need a high priced gym membership. You don’t need any fancy equipment. A pair of dumbbells or resistance band is all you need and space to get busy!!

P90X Workout!! “Bring It”

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