If you fully intend to shape yourself up from a couch potato to a fit and healthy individual, some type of exercise activity should be added to your daily routine. And while you might be a beginner at a healthy lifestyle it does not necessarily mean you should not get the most out of your workout. One of the things to consider is when and what to eat so that you can get the maximum out of your workout plan.
Exercise after a large meal might leave you feeling worse then when you started off, with indigestion, sleepiness, sluggishness or it can even lead to cramps and poor general performance. On the other hand if you eat nothing at all you might also feel weak, faint, tired and lightheaded. So how come Pete Sampras was never sick while he ate all those bananas during Wimbledon?
There are some general guidelines to follow; however the best indication is your own personal experience.
If you are having a large meal, it should be eaten 3 – 4 hours before the exercise, if the meal is smaller then 2-3 hours is fine. Breakfast should not be skipped, as well as other meals, regardless when you work out. It would be wise to keep the meals smaller if you have a workout scheduled within one hour after the meal.
What is the best fuel to keep you going during the exercise? That dreaded word carbs. Yes carbohydrates are the fuel of choice. Carbohydrates can be found in cereals, pasta, bread, vegetables and fruit (that is why Pete Sampras was almost inhaling those bananas and still managed to win Wimbledon). Why carbohydrates? Because the excess of carbohydrates is being stored in your muscles as glycogen and the muscles will use it when they need the energy. If you cannot stand the idea of a meal just before you exercise you can chow on a cereal bar or drink a sports drink or a fruit juice rich with carbohydrates, it will improve your performance as well.
Another dreaded word is coming up, fat. Yes fat, it can help you improve your workout as well and give your body the fuel it needs. However not bacon fry up or hamburger fat, rather fat you can find in nuts or fatty fish.
Last but not least is water. Do not forget to drink water while you exercise. While you exercise, you produce heat and heat produces sweat, so it is necessary to replace the fluids you lost to avoid dehydration.
To eat healthy means to make a food choice that will give you optimum health and energy. The food choices you make, rather the food you eat should give you the essential nutrients from all the food groups needed to maintain good health. However as nutrition is a highly unique and individual thing, it depends on numerous factors such as constitution, energy needs, gender, race, health conditions, age, genetic make-up etc. It is no wonder sometimes it is difficult to even decide which food is good for us and which food should you avoid.
The basic misconception people usually make is thinking that if they replace the so-called “bad foods” with so-called “healthy foods” their health and energy levels will improve immensely, while in the long run this type of diet can cause health problems. An example, an all grain diet, or all cabbage diet could lead to severe deficiencies, as important proteins would be missing in the diet plan. While dairy products have high fat content, they are also rich in calcium and riboflavin, lack of calcium can affect the bone growth, while lack of riboflavin can lead to anemia. And while this is grossly simplified example, it leads to a basic premise of what constitutes healthy eating plan.
The key to a healthy eating plan is balance of all four-food groups (dairy, meat, fruits, vegetables), which should enable your organism to get all the nutrients needed to function at an optimum level.
An ideal healthy eating plan is usually represented by a pyramid, which gives you a basic idea what foodstuff to incorporate in your daily meals. The bottom of the pyramid represents the food that should be eaten in bigger quantities, while the top of the pyramid represents the food that should be eaten in smaller quantities. There are a number of pyramids that have changed over the years, but the basic rules are the same.
If you want to eat your way to a better health it is necessary to incorporate more vegetables, fruits and grains into your diet. Alcohol should be avoided or drank in moderation. Consumption of fat and cholesterol should be reduced as well as consumption of sweets and salt. Portion sizes should be controlled and most importantly some type of physically activity should be incorporated in the daily routine. This is the basic premise to go by.
There are general rules when it comes to the healthy eating, however it would be wise to do some research, look at your needs, consider your health and levels of fitness. Take it from there and do not be shy about consulting a doctor or nutritionist, sometimes a professional can be of immense help on getting you on the road to better diet and better health.
While you might not be able to afford a personal trainer or an instructor that will explain the science behind most exercise programs it does not mean you cannot educate yourself and consider the basic factors that make up one’s personal exercise plan.
Things to consider are duration, frequency, intensity and how to incorporate all three to make to the most out of your workout.
The intensity of the workout can be scientifically measured however for this purpose what is meant by the intensity is whether the exercises that you do are of high intensity, moderate or mild. A 2-mile jog might be a mild or moderate exercise for a professional athlete however will mean high intensity and more strenuous exercise for most of us. General health and fitness levels should be considered, however studies have shown that in the long run, of course with a premise you are not a professional athlete, mild to moderate physical activity is all it takes to achieve optimum health and fitness levels.
While considering frequency of exercise it is said body needs a half an hour of physical activity 5 days out of 7 in the week. While it does seem like a lot at first, again we are talking about mild to moderate, not running like an Olympic athlete, a mere walk will suffice.
Which brings us to duration. As said before half an hour, 5 days a week should be enough. However it you have put physical activity on the backburner for some time, it might take a while to achieve these 30 minutes. In case there are some health concerns like chronic disease or old injuries, consult your doctor or a trained professional that will help you with any questions you might have.
To bring it all together, mild to moderate, 30 minutes, 5 days a week. It indeed does sound like a lot, especially if you spend an 8-hour workday sitting in front of a computer, or in front of a TV. And like with anything you have perhaps neglected in the past, it might take will power, perseverance and getting used to. However with the growing rate of obesity in the US and the UK and high percentage of coronary diseases, it is obvious we are not moving as much as we should be. And if you persevere you will reap the benefits much sooner then you think.
Low carb diets are those which require you to reduce your daily carbohydrate intake. Some of the most popular low carb diets include Atkins and Sugar Busters. While these diets may seem new to those who are not familiar with them, they have actually existed for a long period of time. Historical records show that the first low carb diet was introduced in London during the 19th century. While the existence of the diet may predate this time, it is the only historical reference that has been made to the diet so far. In the short term, the low carb diet has been shown to be highly effective.
However, like all diets, those who follow the low carb diet may begin to gain weight over time. While the low fat diet has been advertised for many years, a number of studies have shown that the low carb diet is truly superior. When people fail at this diet, it is often because they approached it in the wrong manner, and they didn’t follow directions. While this diet will require you to have discipline, this is required for all diets. When most people first hear about the low carb diet, they often wonder why it is more successful than low fat diets.
There are a number of reasons for this. When compared to low carb diets, low fat diets are much more strict. They require you to reduce your fat intake, and this is extremely difficult, since many people enjoy eating foods that are rich in fat. When you think about it, this makes perfect sense. We’re humans, and humans are basically meat eaters. We have ate meat for thousands of years, and we continue to do so today. For most of history, the consumption of meat was just as common as vegetables. A low fat diet essentially requires you to stop doing what your ancestors have done for so long.
It is for this reason that so many people treat low fat diets with disdain. They find the idea of not eating lots of meat annoying. Which one is easier to stop eating, breads, pastas, cereals, and sweets, or foods rich in protein. On a low carb diet, you’re still allowed to eat burgers, steaks, fish, hot dogs, and other foods. You are only restricted from eating foods which are rich in carbs. While this doesn’t mean you should totally remove carbs from your diet, you will want to be cautious with the number of carbs you consume.
Healthy diet is important even while you are not pregnant, but even more then ever during the 9 months of your pregnancy you should pay attention to what you eat. You and the food you eat is the only source of nutrition for you baby and healthy choices you make in your daily eating habits can improve baby’s growth and development.
There are 4 basic nutrients that are essential during the pregnancy and should be incorporated to the diet.
Protein is of crucial importance for the development and growth of your baby and it is essential to eat at least 60 grams of protein a day. Protein can be found in poultry, eggs, fish, lean meat, dried beans and peas.
The need for iron during the pregnancy almost doubles as your body uses iron to create hemoglobin; you need 27 milligrams of elemental iron per day. Hemoglobin is a protein that carries oxygen to your cells and tissues. In case you do not get enough iron in your diet, it can lead to tiredness, fatigue and also make you more prone to infections. Good sources of iron are lean meat, poultry and fish.
The need for calcium is around 1000 milligrams per day and it can be found in most dairy products. Calcium is essential for teeth and bone growth and if there is not enough calcium in your diet, calcium will be taken from your bones to give to the baby.
If you lack folic acid (or vitamin B) it can lead to premature birth, poor fetal growth and low birth weight. It is essential to take 1 milligram of folic acid before and during the pregnancy. Folic acid can be found in fortified cereals and different fruits and vegetables. In case you feel you are not taking enough nutrients with your diet, prenatal vitamins and supplements can be considered.
While these are the nutrients that are of essential importance during pregnancy, the diet itself should be well balanced. That means plenty of grains as they provide you with essential carbohydrates that give your body the fuel it needs (plenty means around 9 servings). A healthier option would include whole-wheat bread, wholegrain cereals, whole-wheat pasta rather then pasta and bread made from white flour and sugary cereals.
Fruits and vegetables are essential for the vitamins, minerals and fiber they provide you with. At least 3 or more servings of fruits and 4 and more servings of vegetables should be incorporated into your diet.
Dairy products should be taken for the calcium (3 servings a day) and meats, fish, poultry, eggs and beans for the protein (3 servings or more per day) .
Chemotherapy treatments vary from individual to individual, however there are some common issues all chemotherapy patients face while going through the treatment.
Sickness and nausea are still one of the most common side effects of chemotherapy, even though with the invention of anti – sickness drugs this can be helped. However, even if you keep vomiting after taking the pills, consult your oncologist.
It would be advisable to take clear, cold fluids, water preferably, to keep yourself dehydrated, but also herbal teas such as ginger or peppermint may help with an upset stomach.
When it comes to food, even though you may not feel like it, it is important to start with frequent small snacks and meals and as symptoms of nausea and sickness lessen build up to your normal diet. If smell of meat or cooking makes you nauseous, you could opt for cold meats, sandwiches or chilled desserts. It is important to eat frequently or as often as you can because symptoms of nausea may worsen if the stomach is empty. Eat slowly, chew your food and relax after a meal, however avoid laying flat. Also do not drink with your meal, rather 30 minutes before and after. It is important to eat lots of fruits and vegetables while you are undergoing chemotherapy treatment, as a balanced diet will help you with the recovery. However as fruits and vegetables are rich with fiber, in case you are taking chemotherapy agents that induce diarrhea the amounts of these foods should be reduced.
Fatigue is also one of the side effects of chemotherapy treatment. And it is a misconception that exercise should be avoided when you have diagnosed with cancer, as stimulating and light exercise can help with fatigue. Rest is crucial in the recovery process however it should be interspersed with some type of light physical activity. Even though this might sound like a daunting task it will make you feel better in the long run. Some patients, women in particularly, gain weight during cancer treatment due to steroids and hormone therapies so light exercise can reduce weight gain. Also use of steroids can lead to lower bone density so exercise is one way to keep bones strong and healthy and lower the risks of osteoporosis.
These are just general guidelines to address some of the common symptoms you might experience during the chemotherapy treatment, there are individual needs to be considered as well and that is why you should consult your oncologist to learn how to cope with everyday issues you might have.
While some might scoff and laugh at the mere idea, sometimes the challenge is not to lose the excess weight you have been lugging around, but keeping it down at the target weight you have set for yourself. Whether weight loss has been accomplished through certain type of diet or religiously sticking to the exercise routine of your choice, certain guidelines should be followed to keep the weight and its target level.
If the weight loss has been reached through an exercise routine it is of imperative to maintain that habit. Whether it is a 30-minute daily walk or a trip to the gym, regular exercise activity is a sure sign of a long-term success. To avoid getting bored with just one type of activity, it is good to look at different exercise options available. It might be as simple as going for a swim or it might mean taking up Pilates, some activity is better then no activity at all, do not hesitate to try new things.
Also while it might sound bloody awful there is no going back to the old eating habits. But lets face it; if they worked to begin with there would not be a need to loose weight. However that does not mean it is all or nothing from now on. Yes, it is necessary to make healthy food choices but the trick is to see no food as strictly forbidden. It is ok to indulge yourself from time to time without feeling guilty; life is about enjoyment not sticking to rules 24-7. It’s all about a balance.
Learning how to deal with stress is another big thing. Reaching for chocolate or cookies in time of emotional turmoil might be beneficial for a few hours, however in the long run it does not solve the problem. Simple awareness can sometimes be enough in this case, while different breathing techniques and regular exercise can help to deal with stress more effectively, without having to resort to binge eating.
After weeks or months of healthy eating and regular exercise the weight has been shed off and while you are feeling pretty happy and damn proud of yourself, a new celebrity diet is launched and it dampens your spirit. It times like that it is good to remember there is no quick fix. These diets are often only meant as a short-term solution. In the long run the essential nutrients the body needs are missing and it could lead to health problems not to mention it is all about loosing weight instantly, not keeping it off at your target level. Be sensible, it can be done, but in your own time and pace without your body having to suffer for it.
All the celebrities are gushing about it but what exactly is Pilates and how it may help you? It might sound like a latest craze from Hollywood however Pilates has been around for years before it became a part of the mainstream exercise culture.
A German physical therapist, Joseph Pilates, devised it during World War I and Pilates made its way to the United States in 1920. It constitutes out of a little more then 500 different types of exercises, which are based on dance and yoga movements. The purpose of these exercises is to elongate the muscles, make them suppler as well as to improve the posture. That was one of the main reasons why dancers world over have embraced Pilates long before it reached the mainstream. There is no mindless repetition of exercises with Pilates, they are done only a few times but with a focus on precision and form.
And not only dancers and celebrities alike are Pilates enthusiasts, with it becoming mainstream and reaching masses, people are turning to Pilates because it can help them with chronic physical conditions. What is so unique for Pilates is that is a highly individualized type of workout. A trainer that guides you through the exercises, adapting them to your body and correcting you as you go along, is supervising you. And while it can be done in groups, personal trainer is important especially in the beginning to guide you through the process. Pilates is a good way of getting in shape, even if you suffer from chronic physical conditions, however it is not a way to lose weight, as it is not an aerobic exercise.
And while it might sound very appealing to just lie on a mat and not do much at all, to see benefits of Pilates it takes time and perseverance. And while there is no classic weight lifting, a Reformer – an apparatus with a set of springs, will provide the resistance needed to develop a flexible kind of strength. Oh and a muscle ache is to be expected. Who would have thought that laying on a mat can be so exhausting? Not to mention, even though you might hobble out of the Pilates studio due to muscle ache, you will feel more energized and centered then you have in years. So why not give it a go? It is no an exclusive workout anymore, in fact most gyms nowadays offer Pilates classes.
Fatigue is something every human being has experienced at some point in his or her lives. It is a problem to get out of bed and even when you do, it feels like you could die of exhaustion if you do not have a nap in the afternoon. And the more you sleep, the more tired you feel. However fatigue can be cured, but it is important to distinguish when it is a one - off and a result of changes in the lifestyle and when it is a medical problem.
Sometimes stress can be the cause of fatigue, if you are rushed on your feet and under constant stress it means even when you slow down you cannot relax. Eventually lack of relaxation will wear you down.
Lack of sleep is another common cause, be it that you go to sleep late, wake up earlier in the morning or you are unable to get decent, uninterrupted sleep. It can all lead to lower energy levels and drowsiness. Lack of proper nutrition as well as dehydration can lead to fatigue as your body will be lacking fluids and the essential nutrients it needs to function at its optimum.
Excluding physical activity out of your daily routine may also lead to fatigue. You are tired so you do not feel like exercising, but even when you do you get tired more easily. Benefits of mild to moderate workout 5 days a week are plenty, better mood, higher energy levels and less stress. However make sure not to exercise too close to bedtime. If you are on some types of medication it can also lead to fatigue problems. Antihistamine and beta-blockers make you drowsy, while some painkillers that contain caffeine may keep you up at night.
All of these factors are lifestyle changes and if addressed accordingly fatigue should be gone over a short period of time. However even if you do make the changes in your lifestyle and get plenty of rest, but are still suffering from fatigue you might have to consult a doctor to find the medical cause. Fatigue might be a symptom of some of the following medical conditions anemia (lack of iron in the blood), restless leg syndrome (main characteristic is that the legs can not stand still, resulting in restless sleep), diabetes, cancer, sleep apnea or thyroid problems.
Fatigue in general is a sign that certain changes have to be made in your lifestyle so pinpoint the case and make the necessary changes. However if fatigue persists consult a doctor.
The principle behind fasting is simple – when you stop eating, systems within the body are given a break from digestion. The effect is dual in its nature, the extra energy gives the body a chance to restore and heal itself while at the same time the already stored calories are being burned which in turn gets rid off the toxic elements in the body.
Digestive tract is one of the body’s systems that is most exposed to the environmental and toxic elements and it requires the most support from the immune system. Liver is the organ that is responsible for breaking down the toxins that are produced by digestion. So when you fast, both liver and the immune system are given a break from digestion to have a chance to detoxify and heal other organs within the body.
Fasting as a practice in medicine has been used for thousands of years and ayurveda, the oldest holistic healing system uses fasting as a major treatment.
Almost all major religious practices, such as Islam, Christianity, Buddhism, use and promote fasting as a way for mental and spiritual clarity.
The health benefits of fasting and many and varied. It can be used as a preventative method to raise the capacity of the body to resist different disease with more efficiency, to increase vitality and help with rejuvenation and detoxification.
It can also be used for many chronic diseases and illnesses such as allergies, heart diseases, digestive disorders, migraines and headaches, depression and diabetes.
Fasting can be performed over different periods of time, depending on the individual and his or hers health requirements. However it is recommended that for any fast that will last for longer then 3 days you should consult a doctor.
It is of utmost importance to ease into the fast lightly and gradually, which would mean that the diet should become lighter as the day of the fast approaches. During the period of fasting, the only thing allowed is water and herbal teas. In case you are sticking to your regular exercise during this period, keep it light and brief.
Once the period of fast is over the transition to normal diet should also be gradual, from lighter food, such as fruits and vegetables to heavier foods over a period of time.
Symptoms of fast might include nausea, lightheadedness, dizziness, headaches, aches and pains. These symptoms are due to raised levels of toxins in the body, which are in the process of cleansing.
Fasting can be beneficial to your body on many levels, however in case you have a chronic illness or plan to fast for a period longer then 3 days make sure to consult a doctor.