Best Pre-workout Meals

Eating “power-foods” before you are going to a gym can actually give you the strength and boost your energy level.  Carbs and Protein are a workout’s best friend. It is myth that if you eat or drink anything before your workout, you will feel full or bloated, this happens only when you eat unhealthy oily junk.  

How can you expect your body to work out without any fuel? 

Why and What to Have Before the Workout?

If you do intense workout you must treat your body with carbs and proteins before your workout. You should have the power-foods as a nibble about an hour or half before your workout. This will keep you fueled throughout the exercise session. Fueling your exercises requires quality lean protein, heart-healthy fats, and carbohydrates.

Three Best Pre-workout Meals

1) Whole Wheat Bread Slice with Peanut Butter and Banana Parts

This high carbohydrate meal before working out naturally fuels you. Helping you exercise more effectively without fatigue. Peanut butter is high in protein and banana slices give a boost to your workouts.

2) Make Your Own Energy Bars

Add ingredients that mainly focus on increasing your energy levels. Mix oatmeal, nuts, dry fruits and peanut butter and you have delicious energy bars ready.

3) Have Handful of Cashews, Walnuts, Almonds, and Hazelnuts

Nuts are rich in protein and magnesium. This makes them best for muscle recovery, building lean muscle and maintaining energy levels high.

Some other options you can have for Pre-workout snack can be sweet Potato, honey, apples, oranges, bananas, spinach, beans, yogurt and brown bread. Under an intense workout or activity having such foods is essential as your muscles highly rely on these nutrients and foods.

Going to gym on an empty stomach can be fine only if you are not engaged in intense workout of no longer than half an hour. If you work out intensely for an hour or more, you should feed your body with pre-workout snack. 

Healthful Benefits of the Citrus Fruit Tomato

Tomatoes are the most versatile fruit that can be eaten raw and is used in sandwiches, pizza, vegetables, soups, gravy and sauces. The citrus fruit tomatoes are juicy, sweet and tasty. It is said that one serving of red raw tomatoes is a very good source of Vitamins A, C, K, folate and potassium. They are a rich source of thiamin, niacin, vitamin B6, magnesium, phosphorus and copper. They are good for health as they are naturally low in sodium, saturated fat and cholesterol. Being low in calories, they are very healthy and are easily available. They can help you lose weight also if you are on a sensible diet and exercise plan. They make a great snack as they contain lots of water and fiber.

Tomatoes are high in water content which makes them a good diet food. Eating them daily provides protection against high blood pressure, strokes, heart disease and high cholesterol. Being rich in vitamin K and calcium they are good for strengthening and repairing bones. They are good source chromium which helps to control the body’s blood sugar level.

Lycopene found in tomatoes also have many benefits some of which are listed below:

• Lycopene found in them makes the skin less sensitive to UV rays damage, thereby helping the skin against run burns.

• Lycopene in them improves bone mass, which aids in fighting osteoporosis.

• Lycopene can diminish the risk of several cancers, including prostate, cervical, mouth, pharynx, throat, esophagus, stomach, colon, rectal, prostate and ovarian cancer.

Tomatoes can keep your blood sugar in balance. Being a very good source of chromium they help in regulating blood sugar level. Vitamin A present in them can improve vision, prevent night blindness and make hair strong and shiny. Recent research shows that consuming them may help reduce the risk of macular degeneration which is a serious and irreversible eye condition. They can help prevent kidney stones and gallstones. Studies by researchers suggest that people who eat them are less likely to have stones.

Effects of Refined Sugar on Your Health

Sugar is an important source of energy easily available however, if you consume it in large amount, it increases the risk of obesity and the other ailments such as diabetes and heart disease. Humans are born with a sweet tooth and you probably would not like the fact that consuming refined sugar is dangerous for your health. It has no or zero nutritional value, the more refined and whiter it is, adverse is its effects on your health. 

Below are the major reasons why should you regulate intake of refined sugar.

·         Sugar suppresses the body’s immune system, and speed up the aging process.

·         It decreases human growth hormone and is a like barrier in keeping you young and lean.

·         Don’t over-feed your children with sugary stuff as it weakens sightedness.

·         It feeds cancer cells and is often linked with the breast, ovaries, prostate, rectum, pancreas, lung, gall bladder, biliary tract, and stomach cancer.

·         It causes laziness and diminishes physical activities in young children as well as in adults.

·         It intervenes with the absorption of super molecule.

·         It also causes food allergies.

·         It contributes to polygenic disorder.

·         It impairs the structure of deoxyribonucleic acid.

·         It causes anxiety disorder.

·         Excessive intake of sugar in kids as well as adults cause concentration problem.

·         It greatly assists the uncontrolled growth of yeast infections.

·         It increases crankiness in children

·         It has a direct effect on the blood sugar levels, therefore is associated to diabetes and blood sugar fluctuations.

·         Being high in acidic content, it is directly linked to tooth decay and many other dental problems.

Despite of the numerous warnings by health authorities of the effects of sugar, the majority of the population continues consuming it in large amount in some form or the other.

There are lots of other alternatives available to satisfy your sweet tooth. The earth is full of natural sweet options like honey, jaggery, and fruits, they are wonderful alternatives. The sweeteners you can try like stevia or agave nectar. They are both good for baking, sweetening tea and whatever you use sugar for. Nothing is harmful till the time you don’t over consume it. So regulate your sugary intake and stay healthy and fit.

Find Out How Many Calories Are You Drinking?

Mostly you only focus on what you are eating when you think of losing weight. You often wonder that despite of cutting calories in food, you are not getting good results. The reason could be the drinks you are consuming, as they also contain good amount of calories. So for staying fit and healthy, you must know how many calories your drink contains. Here is a list which will help you to keep a track on how many calories you intake.

Beverage	Serving Size	Calories
Soda	12 ounces	124-189
Diet soda	12 ounces	0-7
Bottled sweet tea	12 ounces	129-143
Brewed tea, unsweet	12 ounces	4
Orange juice, unsweetened	12 ounces	157-168
Apple juice, unsweetened	12 ounces	169-175
Tomato/Vegetable juice	12 ounces	80
Cranberry juice cocktail	12 ounces	205
Whole Milk	12 ounces	220
2% low-fat milk	12 ounces	183
1% low-fat milk	12 ounces	154
Nonfat milk	12 ounces	125
Soy milk	12 ounces	147-191
Coffee, black	12 ounces	0-4
Coffee with cream	12 ounces	39-43
Coffee with whipped cream	12 ounces	15-19
Coffee with heavy whipping cream	12 ounces	104-108
Caffe Latte, whole milk	12 ounces	200
Caffe Latte, nonfat	12 ounces	120
Sports drink	12 ounces	94
Energy drink	12 ounces	160
Beer	12 ounces	153
Red wine	5 ounces	125
White wine	5 ounces	122
Hard liquor (vodka, rum, whiskey, gin; 80 proof)	1.5 ounces	96

Seven Home Remedies to Lose Weight Naturally

Are you exhausted of exercising and dieting but nothing is working for you, try these home remedies and lose weight naturally.

1.       Honey can do wonders if you are seeking weight loss. Put 10 grams of honey with a lemon and sprinkle black pepper in lukewarm water and drink early morning daily. It is regarded as one of the best home remedies for losing weight.

2.       Eat cabbage, you can put low fat dressing and make tasty salad with it. It is a free food and helps in losing weight.

3.       Eat raw tomatoes for three months early in the morning. This home remedy will help you to shed the fat moreover it will make your skin healthier.

4.       Eating 10-12 curry leaves also help in reducing weight. Try this remedy for four months and you will be surprised to see the results.

5.       Tea made up of dandelion root is very effective. Drinking this tea three times a day is very beneficial home remedy for losing weight.

6.       Add some pieces of ginger to boiling water and put it in a glass, then put 2-3 slices of lemon and drink it. This helps in reducing the appetite naturally.

7.        Drinking carrot juice on a regular basis helps in reducing Cholesterol. It also removes free radical and nourishes the skin making it healthy and glowing. 

These remedies are not only good for weight reduction but also helps in improving digestion and skin's health.

Tips to stay healthy in summers

Summers are back and back are the days of sweat, tan and heat strokes. Mercury is rising but you can’t escape going out in sun. So here are some tips which will help you beat the summer heat, and make you stay healthy and fit.

Eat fresh food

It is very important for you to eat fresh and healthy food as bacteria, fungi, and germs grow faster in summers. It is advised by doctors and is my mother’s advice also to limit intake of junk food from outside.  Your stomach is very sensitive in summers so you should take extra care of what we eat.

Your body needs fewer calories in summers

Heat slows the metabolism of your body therefore you should eat less in summers. To avoid gaining weight, incorporate nutrient-rich foods like fruits and vegetables. These help in regaining the lost water and potassium by your body during sweat.  Moreover try to get proteins from vegetarian sources like soy and lentils. Avoid package food and food full of fats and carbohydrates

Drink adequate water

Your body loses more water in summers due to perspiration. You sweat, the loss of water dramatically increases and you suffer from dehydration. So in order to stay hydrated during the boiling summer season, drink two to four extra glasses of water.  Include liquids in your diet which could include ice-tea, coladas, lime-water, juices or any non-aerated drink you like.

Modify your workout for summers

It is very important to stay active during summer season. But be careful and keep yourself hydrated while you exercise. If possible modify your work out regime, try swimming instead baseball or just join a gym instead of doing outdoor exercises.

Enjoy this summer with friends and family but also make sure you are not ignoring your health.

How wondrous is water for your overall Health?

Do you know that water is your body's most important nutrient?

Water makes 70 to 75% of your total body weight. It helps in maintaining the body temperature, metabolizes body fat and cushions organs. It aids in digestion, lubrication, transportation of nutrients, and flushes out toxins from your body. Water has numerous benefits.  

10 amazing benefits of water

1.      Drinking water helps in losing weight

Water has zero calories. As water flushes down the by-products of fat breakdown. Drinking water can reduce hunger as it is an effective appetite suppressant.

2.      Makes your Skin Healthier and Younger

Water helps a lot in replenishing skin tissues, moisturizing skin which increases skin elasticity. Proper hydrated skin looks younger and healthier.

3.      Better Productivity at Work

 Your brain is mostly made up of water therefore drinking water helps in better thinking. It also helps your alertness and concentration.

4.      Natural medicine for Headache and Back Pains

Water helps to reduce headache and back pains as many times these are due to dehydration.

5.      Helps in Digestion

Water improves your digestive system and increases your metabolic rate. Drinking adequate amount of water can help in relieving constipation also.

6.      Remove Harmful Toxins

Water removes antioxidants by flushing all the toxins out of your body.   

7.      Relieves Fatigue

When your body has less water than is required by it your heart works harder in order to pump oxygenated blood to all cells, so the insufficient oxygen in the body leads to fatigue. Therefore drinking enough water can help you in relieving fatigue.

8.      Lessen Cramps and Sprains

Hydrated body helps in keeping your joints and muscles lubricated thereby lessening cramps and sprains.

9.      Maintain the Ph balance

Your body needs a neutral balance of Ph 7 range in order to function properly and water helps in maintain this Ph balance.

10.  Reduces Stress Level

Dehydration lead to increased levels of a hormone called Cortisol which is a stress hormone. So by drinking adequate water you can reduce the stress level.

Not only this, often doctors suggest that drinking adequate water helps in fighting against flu. It also reduces the risks of kidney stones and heart attack. Moreover studies show that water may reduce the risks of bladder cancer and colon cancer.

So ask yourself “Are You Drinking Enough Water?”