4 Daily Eating Habits That Prepares You For Success

"You will never change your life until you change something you do daily. The secret of your success is found in your daily routine" - John C. Maxwell

Routines.. Oh, so tiring Routines!!! Boredom is next to routines. Who will not get tired of doing the same thing for almost your entire life? Everyone should still open their minds to the possibility of changing their daily routine, right? If one will keep on staying into one cycle of routine for the rest of his life then what is the point of living at all? Stress will only be the result of tiring routine. You still need to spice things up.

"The secret of your future is hidden in your daily routine"

-Mike Murdock

Yes, we know that routines are totally boring and stress accompanies it. But did you know that routines can eventually turn into a habit without noticing it? Some people choose to stick on a single routine because it seems a habit to them already. And this habit fulfills the totality of their being. Who would want to change a habit if it only brings out the best of them? 

"Your future is found in your daily routine. Successful people do daily what others do occasionally"

Paula White

Some of these habits are done during meal time or in other words eating habits. Did you know that up to this date there are eating habits which prepare an individual for his success in the future? Yes, there are. 

Let me give you 4 daily eating habits that prepare you for your success.

1.) Eat Breakfast

Maintaining a weight is way harder than losing weight. But did you know that eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year reported that they always eat breakfast? According to a successful research, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts and researchers agree that the majority of people who struggle with overeating are those who undereat during the first part of the day specifically breakfast.

Eating breakfast will really prepare you for something big in the future. It only means one thing, breakfast is the most important meal of the day so do not dare miss one. Ok?

2.) Eat Whole Foods First

Eating whole foods first will make people satisfy the meal more unlike those eating just snacks and the like. Certainly, they enjoy the occasional treat, but 80 percent of the time or more, their preference leads to whole foods. Whole, natural foods like apples, steel-cut oatmeal, broccoli, salads, and brown rice are what food researchers call low-density foods. These foods take up a lot of room in your stomach and satisfy hunger with few calories. But food with high-density does the opposite. Examples of these foods are butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried.

Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.

3.) Be Politely Picky at Restaurants

Picky eating would, sometimes, lead to starvation of hunger. But not all the time. Some people find healthful alternatives to selections from any menu. No matter it is whether from a five-star restaurant's to any fast food chains it may be you still have the option to choose healthy food. What matters the most for them is the food choice, not necessarily the restaurant choices, that help them to stay slim and healthy.

You can generally steer clear of fried meat, poultry, and fish and instead, order protein broiled, steamed, stir-fried, or poached one. You can also speak up in restaurants, politely make a special request like asking that their dish will be prepared with little or no butter or sauces and with dressings on the side. The secret here is just being kind and polite. 

4.) Know Your Food

Learn to read labels. It is all a matter of few seconds to minutes in order for you to know what are the contents of your food. Knowing what you are going to eat is the first baby step to a healthier you. Most especially in a case of choosing what you will put inside your body, it is too crucial not to be taken seriously and wisely.  You know for a fact that anything too much is totally bad. So if you will not know the contents of what you just ate and you are eating then probably the food you will eat for the next meal might be of such a waste. 

Just like in reality, one should know what battle to fight for or else you will end up wasting time, effort, money and lives. 

5 Surprising Foods Worst For Your Progress in Your Workout

Everbody knows that eating is indeed part of survival. Some people say that some foods are restricted to some of us. Does this mean that not all foods are worth eating at all? 

 

"Everything is poisonous, nothing is poisonous, it is all a matter of dose."

- Claude Bernard

Like that statement above from Claude Bernard, it is all a matter of dose. One can eat everything edible as long as with the right amount of it. 

But would you still eat knowing for facts that some food might cause your death or some illnesses in the future? What are these foods then? Does everyone need to avoid these? Or is it just a case-to-case basis?

"Just because you’re not sick doesn’t mean you’re healthy”  ~Author Unknown

Mind you that having special training or workout one should look carefully at what kind of food you are going to put in your diet. Because special training or workout is a very delicate activity. Not properly doing the right thing might cause you some future troubles with your health. And nobody wants that to happen. So you better check the food on your diet list. 

With that, here are the five surprising foods which are worst for your progress for your workout.

1.) High-fat fast food

Two worst words for a meal is "FAST FOOD". How can anyone enjoy the worth of their money when worst things might happen to them in the future? Well, no one can deny the fact that the crunch and juicy oil of french fries, cheeseburgers, chili dogs and nachos will satisfy anyone's craving. But having them right after your workout is what makes those foods worst for the progress of your workout. The fat of those foods slows down digestion, which is the exact opposite of what you want to happen after working up a sweat. The goal of the exercise is to replenish your body's glycogen and reduce, not add to, the amount of fat your body stores.

2. Salty snacks

 “Health is like money, we never have a true idea of its value until we lose it.”  

- Josh Billings

Too much of everything is worth nothing. This means that too much saltiness is worst for the body. Downing salty snacks like potato chips and pretzels can lower your levels of potassium. Potassium, a mineral essential to your body for cell function, is a more important electrolyte than sodium. Because your body loses electrolytes during a workout, the last thing you need is to deplete more potassium with a salty chip binge. So you better stay away from salty snacks at all. If you want to know what snacks best suits for your post-workout session then check out my past articles.

3.) Protein Bars

Protein Bars are the most famous snack bars for all gym goers and fitness gurus. But do not get fooled because many protein bars on the market are one of those secretly unhealthy foods. Those bars are no better for you than a candy bar. Always read the label because if your bar has more than 200 calories and too little protein, it could be weighing down your workout.

It is always a matter of reading the contents of what you are going to eat. Make sure you choose those bars which are suitable for your workout and will not cause you any damage in the future. The key point here is to avoid too much sugar. So you better pick the bar which has lower sugar content. 

4.) Pizza

Pizza? A big NO for your post and pre-workout sessions. Why? Because of the fatty toppings of it. Dripping with grease, just one slice can instantly cancel out the gains made during your sweat-soaked routine. But do not worry too much because you can always have these for your cheat day. Remember to spare only one cheat day for a week nothing more nothing less. But if you are having pizzas then crash-out the other options because you can only have pizza if pizza is what you crave the most. Having too many options for your cheat day might lead you to overeat which would totally ruin the progress of your workout. 

5.) Milk chocolate

Oh! NOT CHOCOLATES! Says no one in the gym.

Milk chocolates are known to be high in sugar and calories. This food offers virtually nothing of what you need in order to recharge after training. What makes it worst is the negative effects it leaves to your fitness and as a result, it can damage the brief burst of energy you may get from those bars.

But there is always a great substitute if you really crave some chocolates. And it is the Dark chocolate. This chocolate is known to have at least 70% cacao. Dark chocolate has healthy antioxidants that fight free radicals and act as anti-inflammatories, which can help you recover post-workout. Just be sure to consume it in moderation.

Top Seven Best Post-Workout Snacks You Can Try On

A workout is now part of our daily lives. Some people allocated a special time for it while for some people, they cannot live a day without a little workout. Other people even sacrificed something important just to have a little workout for the day. It seems not normal for them not to move every single muscle they have.

But for some people spending time for a workout means sacrificing their mealtime which is totally wrong. A healthy and nutritious meal is as important as a workout. 

So, if you are juggling your time between your workout and your meal after it then you are in the perfect page of the web. Here are the top 7 best post-workout snacks you can try on. 

7.) Sweet Potato

Sweet Potatoes are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium. A medium sweet potato is just about 100 calories, 0g fat, 24g carbs, 4g fiber, and 2g protein. The carbs are great for replenishing your glycogen stores after an intense bout of exercise. To make this a perfect post-workout snack, eat your potato with a good source of lean protein like a piece of grilled chicken. But if you want to eat this alone then it is still fine. 

6.) Hard-Boiled Eggs

Eggs are another great source of lean protein that most of you probably already have in your refrigerator. Boiling them is the best option in eating these. Why? Well, simply because you will not need any oil to cook it. But if you want to poach it then do as you please, what matters the most is that you avoided adding extra fat (oil) in it. 

Eggs are a fast-digesting form of protein, so having them within 30 minutes of finishing your workout will make sure you refueling properly. They also contain vitamin D which promotes calcium absorption. Calcium is good for your bones which you needed the most.

5.) Protein Shake

Protein Shake is the easiest way to have for a post-workout snack. Why? Because you can just throw it in your shaker bottle, toss it in a gym bag and you are good to go.

There are so many options with these that you could almost have a different one for every day of the year. The benefit here is that all of your post-workout nutrition is in a liquid, meaning it requires less effort to digest and your body can absorb nutrients faster. 

4.) Almonds

"This is what I eat after a quick afternoon workout," -Cari Shoemate (certified trainer in Houston)

 Almonds contain protein which helps muscle recovery and the best thing about this is that you can just place them in a bag and leave in the car and eat them while you are on your way to your next activity. In about one serving (22 almonds), you get 160 calories, 6g carbs, 6g protein, and about 3g fiber which is really a good deal to anyone, right?

3.) Non-Fat Greek Yogurt

Non-Fat Greek yogurt contains protein which is the most important nutrient you need right after your workout. You can put some of your favorite fruits and blend them or maybe just slice those fruits into tiny bits, mix them and that is it, you are good to go.

Greek yogurt is incredibly versatile (you can use it in everything from smoothies and parfaits, to sauces and baking) so it can satisfy anyone’s taste buds. Make sure that the variety you’re choosing is natural and doesn’t contain any artificial sweeteners.

  2.) Chocolate Milk

Every kids' favorite drink is also a good option for a post-workout snack or drink.  Chocolate milk is essentially everything you need in a glass. It’s quickly absorbed by the body, contains adequate amounts of protein and carbohydrates, and the water content helps to rehydrate.

If you want the powdered version then just make it before heading to the gym. But you can always buy the ready mix in a pouch and chill them before going to your gym or maybe just buy them in the nearest grocery store of your gym. Chocolate milk is back for some good reason and one of which is for every single adult who wants to refill their body with some good nutrients for the day.

1.) Fruit

Obviously, fruit is the easiest and most portable option for a post-workout snack. This only means that with just one grab and you are good. Bananas are an excellent snack to have after a workout because they contain large amounts of potassium, an electrolyte lost while sweating. They also are a great form of a fast-acting carbohydrate.

While some of you may think these are bad carbs, they can actually be quite beneficial here. Fast carbs can be your friend because they hit the bloodstream quickly and help restore the glycogen stores in your muscles. This starts the repair process and reduces soreness.

 

8 Healthy Recipes For CrossFit Lovers, This is Good For Your Body Build-up

"Your diet is a bank account. Good food choices are good investments" ~Bethenny Frankel

Eating is part of surviving life. It keeps us alive and kicking. But the availability of food choices is what makes eating worst. Actually, it is not the food, but the amount of it. True to fact that anyone can eat everything edible. Yes, you read it right, ANYONE CAN EAT EVERYTHING EDIBLE but it should be with the appropriate amount of your daily intake. Because after all, one should learn the word SELF-DISCIPLINE.

“Success doesn’t work overnight. Keep your eye on the prize and don’t look back.” ~ Erin Andrews

Like CrossFit, you cannot attain the body you want without proper training. But CrossFit is not just about the training and workouts it is also about the food choice. When you are controlling or maintaining a certain body weight then you should consider the in and out of your food. This only means that the food choice is the most important for those exercises like CrossFit.

So here are 8 healthy recipes for CrossFit lovers take note that this is good for your body build-up.

8.) SPICY GARLIC SHRIMP

Ingredients:

• 2 tablespoons extra virgin olive oil
• 4 cloves garlic
• 1/2 - 1 teaspoon crushed red pepper flakes
• 24 jumbo shrimp
• 2 teaspoons grill
• 1 lemon
• 1/4 cup parsley leaves

 Instructions:

1. Heat a large skillet over medium-high heat.
2. Add extra-virgin olive oil, garlic, red pepper flakes, and shrimp. Season with salt and pepper and cook shrimp 3 minutes.
3. Toss with lemon zest and juice. Sprinkle chopped parsley. Pour onto a serving platter or into a large bowl.

7.) Morrocan Burger with Avocado and Humus

Ingredients:

• 180 g / 2 potatoes
• milk
• salt
• nutmeg
• 2 eggs
• 1 tbsp olive oil
• 1/2 cube yeast
• 100 ml lukewarm water
• 15 g sugar
• 200 g wholemeal spelled
• flour 300 g wheat flour
• 2 tablespoons water
• sesame

Instructions:

1. Peel the potatoes, dice and cook gently in the salted water.

2. Mix half the yeast cube with the lukewarm water. Also, stir in the milk and the sugar. Leave for about 5 minutes.

3. Drain the water and process the potatoes into a puree with a potato masher. Stir in some milk and season with nutmeg, salt, egg, and oil.

4. Add the puree to the yeast mixture and stir. Mix the two types of flour and stir in three portions.

5. Dust the dough with flour and leave for about 1 hour. Cover covered again for one hour.

6. Whisk the egg with the water and the milk, brush the Bürgerbrötchen and sprinkle with some sesame seeds. Bake for about 18 minutes.

6.) ASPARAGUS EGG AND BACON SALAD

Ingredients:

• 1 large hard-boiled egg
• 1 2/3 cups chopped asparagus
• 2 slices bacon
• 1/2 tsp Dijon mustard
• 1 teaspoon extra virgin olive oil
• 1 teaspoon red wine vinegar
• pinch salt and pepper

Instructions:

1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender yet firm. Drain and run under cold water to stop it from cooking further. Set aside.
2. In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.
3. Arrange the asparagus on a plate, top with egg and bacon and drizzle with the vinaigrette. Enjoy!

5.) Kielbasa, Pepper, Onion and Potato Hash

Ingredients:

• 1 package turkey kielbasa
• 1 green bell pepper
• 1/2 yellow, red bell pepper
• 1 onion
• 2 large potatoes
• olive oil
• salt and pepper

Instructions:

1. In a heavy-bottomed skillet, heat 2 tbsp of olive oil over medium-high heat. Add the potatoes to the skillet and season with salt and pepper. Fry for around 8-10 minutes.
2. Brown the sliced kielbasa for around 5 minutes in 1 tbsp of olive oil over medium-high heat.
3. Remove the kielbasa from the pan.  Add the peppers and onions to the skillet and season with a pinch of salt and pepper. Cook for 5 minutes.
4. Add the cooked potatoes and kielbasa to the skillet with the onions and peppers and mix everything together.

4.) Meat bagel

Ingredients:

• 1 ½ onions
• 1 tbsp of butter
• 2 pounds of ground pork
• 2 eggs
• 2/3 cup tomato sauce
• 1 tsp paprika
• 1 tsp salt and pepper

Instructions:

1. Preheat the oven to 400 degrees.
2. Sauté the onions over medium heat with some cooking fat, like butter, grass-fed ghee.
3. Mix all of the ingredients including the cooked onions.
4. Roll a portion into a ball and then indent the middle, and flatten slightly to form the appearance of a bagel.
5. Place the bagel looking meat in the dish.
6. Bake for 40 minutes.
7. Fill the meat bagel with toppings such as tomato slices, lettuce, onions etc.

3.) Grilled Thai Coconut Lime Skirt Steak

Ingredients:

• ½ cup coconut milk
• ¼ cup coconut sugar
• 2 teaspoons
• 2 tablespoons lime juice
• 2 teaspoons Thai fish sauce
• 2 teaspoons ginger
• 1 pound beef skirt steak
• ½ teaspoon salt

Instructions:

1. Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Pour marinade over the steak. Refrigerate the steak 4 to 12 hours.
2. Preheat grill to high heat.
3. Pat steaks dry and sprinkle with salt. Oil grill rack and place steaks on the grill. Cook for 2 minutes. Flip steaks over and continue cooking 2 ½ to 5 minutes.
4. Let steaks rest on carving board at least 4 minutes.

2.) Smoked Salmon Egg Stuffed Avocados

Ingredients:

• 4 avocados
• 4 oz smoked salmon
• 8 eggs
• Salt
• Black pepper
• Chili flakes
• Fresh Dill

Instructions:

1. Preheat oven to 425°F.
2. Halve the avocados remove the seed. Scoop out a small bit until it can hold an egg.
3. Arrange the avocado halves on a cookie sheet, and line the hollows with strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks.
4. Add salt and black pepper on top of the eggs, to taste.
5. Bake for about 15-20 minutes.
6. Sprinkle chili flakes and fresh dill on top.

 1.) Zucchini Noodles with Pesto

Ingredients:

• 4 small zucchini
• 2 cups basil leaves
• 2 cloves garlic
• 1/3 cup extra-virgin olive oil
• 2 teaspoons fresh lemon juice
• 1/4 cup Parmesan cheese
• Salt and freshly ground black pepper
• Cherry tomatoes

Instructions:

1. Use a julienne peeler or mandoline to slice the zucchini into noodles.
2. Combine basil and garlic in a food processor.
3. Slowly add the olive oil. Stop the machine and scrape down the sides of the food processor. Add the lemon juice and Parmesan cheese. Pulse until blended. Season with salt and pepper.
4. Combine the zucchini noodles and pesto. Toss until zucchini noodles are well coated. Top with tomatoes. Serve.

Diets: You Heard Them All But Here’s The Truth

Health is Wealth.

YES! Everybody knows that. That is probably the motto behind every single gym goers, dieticians, health experts, health conscious and the like. But what does it really mean? Does everybody need to go on a strict diet every now and then? What is a strict diet? 

"YOU NEED TO BE ON A DIET," says no one to oneself ever. Almost every single one of us is still in a denial stage which we keep on saying "Who needs diet when I love food more than I love myself." But for some who have already been awakened from the sad facts about her body, DIET IS A MUST.

But due to pressure from people in the environment, some of us are taking too much seriousness about the word DIET. They are just mainly focusing on targetting their ultimate body goal size. These people, sometimes, forgot the true meaning of HEALTH IS WEALTH. Because for them, being healthy is having a slim body. Well, who does not want to have one, right? But does it literally mean that when you have a slim body you already are healthy? 

So, if you are going to have a diet anytime soon then you better be aware of what is the real thing behind the diet. 

Three full-meals is better than 6 small meals

“Dieting is the only game where you win when you lose!” 

― Karl Lagerfeld

It was way back in the past that people say the three full-meals should be cut down into 6 small meals, which is not working at all. Let us say you will break down 2000 calories into 3 meals which would be around 600+ and 2000 calories into 6 meals will be 300+ calories, then what is the difference? Both styles are still ending with 2000 calories.

But, that was not what they explained before. They said when you choose to eat 6 times a day you will burn more calories than eating 3 times. Well, it is somehow true because when we eat, we burn calories and the more times we eat the more calories we burn. But for the past 30 years, no research was found out that eating more times a day will help you lose weight. In fact, it will just make you feel more unsatisfied and unhappy with what you eat.

When Canadian researchers said that there was no significant difference in weight loss when you break down your meals or not. Remember that it is not all about the food intakes you have. It is also about what you did to lose those calories that you have taken inside your body.

Eat Dinner if You Want

“Just think of all those women on the Titanic who said, 'No thank you' to the desert that night. And for what?!” 

― Erma Bombeck

Most people say that eating dinner is a sin when you are on a diet, which is totally WRONG! Eat dinner if you want to, never mind what those people say to you. It is not the time that matters the most but the amount of food intake you had during the entire day. Researchers found out that there is no significant difference between eating earlier before the night and eating later at night. 

Timing is not what matters, remember that. Researchers in the University of Oregon says that eating too many calories causes weight gain regardless of when you eat them. And yes, no matter when you eat the calories will still be the basis of your weight loss journey.

You will not become fat by eating at night. It will only happen if you OVEREAT at night. If you’re aware of how much you should be eating within any given day, you can place those calories in whatever meal works best for your body. You know yourself well, try not to cheat and make some alibis because after all, it is you cheating on yourself.

Go fasting if it works for you

“The individual who says it is not possible should move out of the way of those doing it.” 

― Tricia Cunningham

Not eating during your diet is called STARVATION. Most people say it is not applicable to ALL. But, NO, it does for some who can.

There is a difference between withholding what your body needs and reprogramming your body. Sometimes it is what our body needs to do, controlling your hunger and recharge your body into what it is supposed to be. Do not get wrong with fasting at all. It is nothing crazy much more if it works well with you.

Yet, it should also be done correctly. Because the idea of going several hours without eating during daytime is totally the wrong approach. Fasting can actually help your body burn fat, recharge, and stay healthy. Cleanse diet is the end point of right fasting. In this way, you are getting rid of your body toxins, improve internal functions, and help you to age better.

What To Pack In Your Child’s Lunch Box

Almost majority of the parents, nowadays, is both working for the family. Everyone is almost busy all the time. And no one can attend to the child's simple needs, like preparing a good meal for their lunch boxes. Well, that is just them making sure they can provide their child's need in terms of financial one. 

TIME! It is all about time. If you are running into some other things and cannot prepare the lunch boxes of your child and you are just handing them cash to buy one in the cafeteria or canteen in the school then let me tell you, there is always time if you make one.

I know it will be too hassle or maybe you are not good in doing such thing. But there are simple and easy ways which you can juggle both being a parent and an employee at the same time.

If breakfast is the most important meal for the entire day then lunch is next to it. When a child is out in school any parent will keep on thinking what their child is eating, or whether their child has eaten. Normal for them to think that way. But there is always an option not to worry too much. The fact that they can let their child bring the food they need to eat is a simple way of relieving a mind's stress. But, still, no parent can assure that the packed lunch for their child goes right into their stomach and not in the trash bin or someone else's tummy. 

With that, let me give you some ideas of what you can pack for your child's lunch. Do not worry they are as easy as 1, 2, 3. 

Create Snack-size Portion out of Bulk Items

Snack-size items are always ideal to any child's eyes, but it does not mean that you should buy them in that way from the store. You can buy these snacks in bulk and portion them out at home. Make some time during Sundays and prepare these snacks for the whole week. In this way, you are saving both money and time. You can also assure that these foods will go directly to your little one's stomach because snack size items are cool-looking for their eyes. And by that, they are eating in a fun and healthy way.

By the way, if you do not know what these items will be you can check these options below:

• Fresh Fruits (apples, oranges, grapes, bananas) 
• Fresh Vegetables ( sliced carrots, tomatoes, lettuce, radish, pickles)
• Side Treats (cookies, small sized sandwich, mini burger)

You can also make a salad out of those fresh veggies. Just make sure you put their favorite dressings.

Give your child the options

 Sometimes being a parent means you need to loosen up the strict rules in the house. You need to make your child think that they also have a say in the house, well not to everything at any time, just sometimes. Bring them with you when you go to the grocery store and let them pick what they want to eat for the week. But, again, do not loosen the strings too much. Give them a smaller option list or maybe bring them to the part of the grocery where healthy products are placed. 

When your child has chosen what products they want to have for lunch then it is time for you to do the magic in the kitchen. Let us say they want some peanut butter sandwich then make one but do not serve them that sandwich all throughout the entire week. Because it will look like too boring for them to eat and they will go back in throwing or exchanging them to someone else's lunch. 

Here are some ideas you can try.

• Peanut Butter and Jelly Sandwich
• Fresh veggie salad with chicken
• If they want chips then make those chips as the breading of your Fried Chicken
• Fruit Shake with a lesser sugar
• Healthy Burger ( make a patty out of vegetables and meat)

Let your children help you out in the kitchen

Bringing them in the grocery is a good idea but letting them help you in the kitchen is the best one. Why? Well, simply because they will feel that they are part in making a meal which would lead them not to waste a single one. Do not be too cautious or over think too much just savor the moment of their happiness in the kitchen. Maybe you can let them mold the cookies or make their own sandwich or a wrap. 

Involve them to what you do sometimes and little by little they will appreciate those simple things in life. It is also a way of opening their minds that they too can help the chores in the house.

5 Post Workout Snacks You Really Should Not Be Having

"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." -Ann Wigmore

Food is the fuel that heats up our body for us to become more productive and stronger every day. No food is harmful to any human being as long as it is in the right amount of each food. There are some foods which we, as human, cannot resist but to eat and eat again. Well, we are just simply answering the call of our cravings, right? But up to what certain point are we going to give in to our cravings? That question is just a matter of self-discipline.

Just like when you go to some workouts, you still need to observe proper actions before, during and after those sessions. One should also take note of what he or she will eat before and after workouts. Because, unlike ordinary days, food intake before and after a workout is much different. You cannot sweat all out and eat more than what you lose during your workout sessions. 

So with this, let me guide you to what snacks you should avoid eating right after your workout. Take note THESE ARE THE SNACKS THAT YOU SHOULD AVOID.

1.) Soda

"Your body needs to hydrate, and soda won’t do that for you,” says Stephanie Mansour, a weight-loss and lifestyle coach for women.

Rehydrating is the most important thing you need to do right after a workout. You lost some water in your body through the sweats that came out of your body. A refreshing drink is what you want. But never consider SODA because if you will then you are not rehydrating at all. And if you do such thing you might ruin the whole purpose of your workout.

Stephanie Mansour also added that “Plus, soda may make you bloated!” Feeling bloated after a few days of vacation or a not following your diet, do you want that? So stay away from SODA.

2.) Fast Foods 

The gym maybe is surrounded by all kinds of fast food chains but never ever put your feet any nearer to those place. Or maybe those stores ignites your cravings all this time, but still, NO and DO NOT. You are just from a workout which will lead you to your ultimate body goal and with just one order of meal everything will be ruined and damage, do you want that? 

3.) Candy

“This means you should be avoiding refined sugars found in candy,” -Karena Dawn and Katrina Hodgson of Tone It Up.

Not a single one is allowed so please take your hands off of that candy. This snack is a big NO after working out. The reason is that eating anything like candy will spike your energy and can cause a crash. Instead of having some handful candies with you try having a protein-packed smoothie. This will not only keep you satisfied until your next meal, it will also give you everything you need for your muscles and decrease the recovery time.

 4.) Sweetened or Sugary Drinks

"It’s slow to digest, and it reduces the fat burning effects of a high intensity or fat-burning workout as it adversely promotes fat storage.” -Natasha Forrest, a personal trainer at Crunch gyms

As you can observe number 1 list here is the soda then on the 3rd is the candy, would you still think what they have that you should not take right after your workout? SUGAR! Yes, it is all because of sugar. It is not that because sugar is bad or what. But right after your workout? NO, it should not be one of your options. So stay away from these products.

Juices—especially fruit punch—should be avoided at all costs because it contains high levels of fructose. You can still have these but not right after your workout. Remember you need to have the right food in order for your hard work in the gym pay off. Rehydrate is the key and sugary products will just cause you more dehydration.

5.) Sports Drink 

"The high sugar content in sports drinks make them unnecessary post-workout when your body doesn’t need the extra glucose running through your bloodstream,”                ---Annie Lawless.

You might get enticed by the commercial or the advertisements these sports drinks have, but NO it is not proper to take some right after your workout. If you think of those electrolytes will replenish your body and is the perfect drink for you then you are completely wrong. These sports drinks still contain sugar. And, again, too much sugar will not hydrate you but instead, it will just keep you dehydrated. 

“If you feel drained and in need of glucose replacement, reach for coconut water or a healthy smoothie. A syrupy sports drink will just cause your blood sugar to spike violently when you don’t need it.”- says Annie Lawless

The Best Healthy Breakfasts For Early Workouts

"Breakfast is the most important meal of the day and I definitely have a hearty breakfast before I do anything" - Mayer Hawthorne

Breakfast is the most important meal of the day. Skipping this meal is the worst idea you could ever think of. Not having breakfast could ruin your mood which would totally affect the way of how you will deal with your daily activities. Breakfast is an important thing most especially for people who usually take an early workout session.
Food really is the fuel for our body. It makes us do things with a much stronger body. But if one will not choose the right food then what is the point of eating after all, right? Well, literally if some food would kill us then why would we even think of eating. But, no, not a single food is bad. Just too much of them that makes them bad for us.
So if you are having an early workout session and you are having trouble what meal you will take before and after those workouts then you are completely in a perfect place. Here is a list of the best healthy breakfasts for early workouts. Do not worry too much about the preparation and everything else, I sorted things for you.

Pre-Workout Healthy Breakfast

"I think it is important to start the day with a proper breakfast" -Hanneli Mustaparta

Every morning most people tend to be at their laziest they could ever be. Well, who is not, right? So, considering how you struggle with your body at that certain moment then you better check the options below.

• A handful of cereal or dried fruit 
• A cup of fresh fruit juice
• Chocolate milk (this is also good for your post-workout meal)
• Protein bars or shakes

Banana
This fruit is a great source of natural sugars, simple carbohydrates, and potassium. The body potassium is only stored for a limited amount of time- so try consuming a banana around 30 minutes to an hour before your workout.
Greek Yogurt Mixed with dried fruit
Dried fruit is high in sugar and high in calories which only mean if you are on a strict diet then you better avoid these. But, however, this food is still great to be consumed in measured amounts pre-workout to give a quick source of simple sugar. Consuming dried fruit with Greek yogurt can also provide the body with a source of protein to help optimise your workout. Consume a meal like this 1-1.5 hours before a workout

But if you want a "real-meal" then you can prepare these foods below. Remember you need to balance out your meal or else they will be just for nothing, do you want that? NO, right? 

• Chocolate milk
• Half a banana with a teaspoon of peanut butter
• Half a mini bagel with a teaspoon of cream cheese
• A hardboiled egg and a half slice of toast
• A handful of cereal
• 1/4 cup dried fruit
• A couple swigs of 100 percent fruit juice

Post-Workout Healthy Breakfast

"When you have something for breakfast, you're not going to be starving by lunch"-  Bruce Barton

Now that you know what you can grab for your pre-workout meal during breakfast then here is a post-workout healthy breakfast. It is not cheating if you will eat after you workout. Because plainly it is just a little power-up for your body. You have used a portion of your body energy and you need to charge up again. But always remember you still need to have the right amount of balanced meal. Do not take too much or else those sweats are just for nothing.
Here are some choices you could choose from.

• Chicken Egg Wrap Burrito

  A double dose of protein in this egg-wrapped burrito is not bad most especially if your favorite tortilla gets dipped and cooked in an egg batter and then loaded with chicken, seasonings, and veggies. Use almond flour and add in extra vegetables, like mushrooms or peppers, for an even bigger nutritional boost. What a perfect meal, right?

• Clean-Eating Banana Almond Quinoa

  A creamy quinoa is an awesome meal after a tough AM workout. Superfood quinoa provides protein and all your amino acids, while bananas add potassium and sweetness. Sprinkle with almonds and dig in.
• Matcha Green Tea Pancakes
  Pancakes made of matcha green tea will give you a major dose of antioxidants. Not only are they a fun color but they also get extra protein from brown rice flour and hemp protein powder. Top it up with an all-natural topping and maybe a touch of organic chocolate syrup and you are good to go.

Another option for a post-workout healthy meal are:

• Almond Butter Pomegranate Quesadilla
• Black Bean Avocado Enchiladas
• Caribbean Salad With Sweet Orange Vinaigrette
• Cheese, Black Beans and Corn-Stuffed Sweet Potatoes With Avocado Crema
• Fruit Shake
• Almonds
• Protein Bars 

7 Common Eye Problems in Children and Elderly, What Causes Them, What You Can Do About It!

"The world only exists in your eyes. You can make it as big or as small as you want"   -F. Scott Fitzgerald

We only have one body in one-lifetime that is why taking care of it is a must. And, since our eyes play an important role for us to live then we should protect it from any future damages it may suffer with. But with the presence of techy stuff or products and the light it produces, our eyes are very much prone to the damages it can give.

"The eye is the jewel of the body" -Henry David Thoreau

Like how a lady takes care of her jewels, everyone too should do the same thing with their eyes. And with that, here are the 7 Common Eye Problems in Children and Elderly. You can also read from here the causes and tips on what you can do about it.

1.) Cataracts

Cataracts are cloudy areas that develop in the eye lens. This common eye problem does not have any early symptoms like pain, redness, or tearing in the eye. A healthy eye lens as is clear as a camera. When you have a cataract, the light will no longer get through as easily. The result: You can't see as well and may notice glare or a halo around lights at night. 

They just form slowly and you will just realize you have it when it is already big enough for you to notice them. Some stay small and will not affect your sight. But if they do progress and affect your vision then a surgery almost always works to bring your vision back.

Tips on what you can do about it:
Get an eye check-up every two years and you are good to go. Keep yourself as healthy as you can ever be. Remember Health is Wealth.

2.) Glaucoma

Glaucoma is the name for a group of diseases which causes this kind of an eye problem condition. A common form of glaucoma is primary open-angle glaucoma. Most people who have it do not have any early symptoms or pain. So it is important to keep up with your regular eye exams. It doesn’t happen often, but glaucoma can be caused by an injury to the eye, blocked blood vessels, and inflammatory disorders of the eye.

Tips on what you can do about it:
Treatment includes prescription eye drops or surgery.

3.) Retinal Disorders

The retina is a thin lining on the back of the eye. It is made up of cells that collect images and pass them on to the brain. This process of transferring images can be blocked by retinal disorders.  There are different types of this eye condition. One of which is an age-related macular degeneration refers to a breakdown of a small portion of the retina called the macula. Another type is the diabetic retinopathy which is damaged in the blood vessels in your retina caused by diabetes. Another one is the retinal detachment this happens when the retina separates from the layer underneath.

Tips on what you can do about it:
Get an early diagnosis and have these conditions treated as earlier as possible.

4.) Excess Eye Tearing

Well, do not get this wrong because it has nothing to do with your feelings at all. You might be sensitive to light, wind, or temperature changes. Tearing may also signal a more serious problem, like an eye infection or a blocked tear duct. Your eye doctor can treat or correct both of these conditions.

Tips on what you can do about it:
So the best thing you should do is to try to protect your eyes by shielding them or wearing sunglasses.

5.) Colorblindness

Colorblindness is when you cannot determine a certain color to another, or maybe you cannot see them. The usual colors of which you cannot determine are reds and greens. It happens when the color cells in your eye are absent or did not work at all. When it’s most severe, you can only see in shades of gray, but this is rare. Most people who have it are born with it, but you can get it later in life from certain drugs and diseases.

Tips on what you can do about it:
An eye doctor can diagnose it with a simple test. There’s no treatment if you’re born with it, but special contacts and glasses can help some people tell the difference between certain colors.

6.) Presbyopia

People age 40 and so may already have to hold a book or other reading material farther away from their eyes to make it easier for them to read it. This happens when you lose the ability, despite good distance vision, to clearly see close objects and small print.

Tips on what you can do about it:
Reading glasses, contact lenses, LASIK, which is laser eye surgery, and other procedures can be used to restore good reading vision.

7.) Eyelid Problems

Eyelids do a lot for us. They protect our eyes, spread tears over its surface, and limit the amount of light that can get in.

Symptoms like pain, itching, tearing, and sensitivity to light are common to people who have eyelid problems. You might also have blinking spasms or inflamed outer edges near your eyelashes.

Tips on what you can do about it:
Treatment could include proper cleaning, medication, or surgery.

7 Common Causes of Knee and Joint Pain, and What You Can Do About It!

The knee is the largest joint in the body. It allows our legs to bend and straighten which in fact is a huge job and plays a big role for a person.

That is why it is important to take an extra care in maintaining your joints in a good health. But as people grow a lot of complications can cause the damage the function of our knees and joints.

With these damages, we can feel the pain which can go to the most extreme one and nobody would ever want that.

Do you want to know what the 7 common causes of knee and joint pain? Keep reading below to know about these and to hear the tips also.

1. Overuse and Tendonitis

Due to the constant and repetitive use of a tendon around the knees, it will get irritated and inflamed which causes the pain you feel. A lump may develop along the tendon or the affected area will usually swell. There is another sign in this condition which is that the pain in the area will increase every time you move or flex the knee.

Tips which you can try on:  In reducing the inflammation and consequently relieve the pain you are suffering with, try to rest and apply some ice to your knees. It is also recommended to do some eccentric exercises, like hamstring drops. You can also try to kneel on the floor with your feet underneath the couch to keep them in place then lean your torso toward the ground slowly.

2.) Bone Tumors

Osteosarcoma (second most prevalent bone cancer), most commonly occurs in the knee. The symptoms of a chronic knee pain are different for each person. Chronic knee pain may present as a constant ache, sharp, shooting pain when in use, and a dull burning discomfort.

Tips which you can try on: Take Time Off from Exercise and Rest. In this case, you need to talk to your doctor about some treatments.

3. Muscle Pain

Straining or tearing a muscle around the knee joint will cause pain in that area and will usually call attention to a specific spot on the muscle belly or musculotendinous junction. If you pull or strain the hamstrings, groin, or quads, it will most likely cause pain around the knee.

Tips which you can try on: The best treatment for acute muscle pain would be cryotherapy initially, then moving toward heat and gentle stretching.

4. Stretched Ligament

Usually, after a ligament is stretched, or sprained, it will not return to its normal shape and tightness. With this, your knee joints will be unstable. A huge amount of swelling can develop whenever you suffer a ligament injury, like that of the ACL which can cause some dysfunction.

Tips which you can try on: Bracing it is the best option for this kind of injury. But you can also try to rest and put some ice. Make sure you will compress and elevate your knees.

5. Cartilage Pain

It is a torn meniscus is the proper term when people talk about torn cartilage in the knees. Meniscal injuries are among the most common causes of knee pain among active people. It can occur during any activity in which you forcefully twist or rotate your knees. The symptoms of this are clicking, popping, or snapping deep inside the knee. This usually happens because of a sharp change in direction like starting, stopping, and changing position fast.

Tips which you can try on: You can immediately put an ice bag on it if you already feel that you are suffering from those symptoms stated above. And if the case worsens need to see your doctor in order to determine whether you need an MRI. This procedure will not only confirm a tear but will also let you know if the injury needs to be treated conservatively or not.

6. Arthritis

As people age the cartilage that covers the long bones, which is called hyaline cartilage, worn away and causes the pain deep in the knees. It is expected that the normal wear and tear happens. But for some people who have overweight or is an obese person then arthritis can happen earlier.

Tips which you can try on:  Try to avoid full extension on those ROM exercises. But you do not worry because there are a lot of choices for any joint arthritis. You can try to have some heat or contrast bath, aquatic therapy, and gentle range of motion exercise.

7.) Biomechanics

Both acute and chronic injuries are caused by a bad form while performing any physical activity. In order for you to prevent the stress and strain on your joints, you need to properly execute your training and physical activities.

You can always ask for assistance or a trainer's guide for the proper executions and forms of your exercises. Remember that the knee should not cave in or go over the toe when you are doing some lunges and squats.

Tips which you can try on: Properly and carefully stretch the muscle involved and perform a non-weight-bearing AROM (active range of motion) exercises. Examples of these exercises are sitting on a chair and raise your knee up to your chest, release, and repeat with the other knee. Ans if the pain is still there then put some ice then take a rest and revisit.

Keep MOVING!

Repair and rebuild your joints to keep up to your ACTIVE lifestyle!

Bring it with you for snacking during intensive or long workouts!

You deserve the best!

“FITNESS IS LIKE A MARRIAGE. YOU CAN’T CHEAT ON IT AND EXPECT IT TO WORK”. 

- BONNIE PFIESTER

You better not cheat on anything if you expect the best result of it.