Number: +447930576494
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Showing posts with label Nutrional Advice!. Show all posts
Showing posts with label Nutrional Advice!. Show all posts
Benefit of Roasted Nuts!
Simple easy to make banana-strawberry smoothie - Post workout drink
This smoothie is perfect after workout as it is high in protein, and potassium, provides your body the right nutrients after a workout.
You can have this if you would not get a chance to a proper meal any time soon!
4 large strawberries
1 tablespoon of peanut butter
Half a cup of milk or more according to your preference in consistency.
*You can add ice cubes to the mix for the ice lovers!
What you need:
2 Medium sized banana4 large strawberries
1 tablespoon of peanut butter
Half a cup of milk or more according to your preference in consistency.
*You can add ice cubes to the mix for the ice lovers!
- Rougly cut the bananas into smaller pieces.
- Wash and slice the strawberries
- Add into the smoothie blender.
- Blend.
- Add the milk and peanut butter and blend again.
- Voila!
Fruits! Why I love them! (Benefits)
We have always been told that eating fruits is good for us and should be added to our daily diet.
But did you know what benefit each fruit holds?
Well, thats where I come in!
Here are a few accessible fruits you might be interested in knowing!
Cherries - Helps calm your nervous system
Peaches - Rich in potassium (A diet rich in potassium can lower the risks of a stroke), fluoride and iron
Grapes - Relaxes your blood vessels
Oranges - Maintaining great skin and vision
Bananas - Rich in potassium Great for energy boost
Blueberries - Protects your heart
Avocado - Improves your metabolic rate and protects the hearts health (if you don't like the taste, try adding it to a salad!)
Mangos - Helps to fight several types of cancers
Kiwi - Increasing bone mass
Pineapples - Aids in fighting Arthritis
Water melons - Helps to control your heart
Have to say this, just because fruits are good for you does not mean you should be overeating them
Consuming five of these a day should be enough alongside a healthy diet .
Try adding these as packed lunch to help make sure you consume them or making a smoothie? This would count for 2 of your 5-a-day.
But did you know what benefit each fruit holds?
Well, thats where I come in!
Here are a few accessible fruits you might be interested in knowing!
Cherries - Helps calm your nervous system
Peaches - Rich in potassium (A diet rich in potassium can lower the risks of a stroke), fluoride and ironGrapes - Relaxes your blood vessels
Oranges - Maintaining great skin and vision
Bananas - Rich in potassium Great for energy boost
Blueberries - Protects your heart
Avocado - Improves your metabolic rate and protects the hearts health (if you don't like the taste, try adding it to a salad!)
Mangos - Helps to fight several types of cancers
Kiwi - Increasing bone mass
Pineapples - Aids in fighting Arthritis
Water melons - Helps to control your heart
Have to say this, just because fruits are good for you does not mean you should be overeating them
Consuming five of these a day should be enough alongside a healthy diet .
Try adding these as packed lunch to help make sure you consume them or making a smoothie? This would count for 2 of your 5-a-day.
To contact me
Number: +447930576494
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22609D68
Email: TolaAdeking@hotmail.com
Carbs before a workout session!
Everyone has their pre-workout routine, whether it is to eat a bar of chocolate before or just drink a
shake.
Personally, I would eat most of my carb intake for the day, most attaining to gain the complex carbs i.e Rice, whole grain breads and pastas.
These are very good and should be consumed around 2 hours before a session to allow time for digestion, and release of energy during a workout!
I'd recommend eating a banana approx. 30 minutes before the workout begins.
Although you may be tempted to skip the calories, but bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function.
Have you tried oats before a session?
They are full of fiber, so they release carbs in your bloodstream gradually.
Dont like oats? Then why not try a slice of wholegrain bread, this is also a really good source of carbohydrate, add a sliced up hard boiled egg as topping for a high-quality-protein meal. A couple slices of turkey could also go really well as a topping!
Fruit smoothies are another great option, they can be consumed easily and are rapididly digested and released into the bloodstream, they are a great alternative for someone who cannot be too bothered to chew!
Try this!
Always Remember!
If you fuel correctly you’ll workout harder
shake.
Personally, I would eat most of my carb intake for the day, most attaining to gain the complex carbs i.e Rice, whole grain breads and pastas.
These are very good and should be consumed around 2 hours before a session to allow time for digestion, and release of energy during a workout!
I'd recommend eating a banana approx. 30 minutes before the workout begins.Although you may be tempted to skip the calories, but bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function.
The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high.
For days where you cannot have a full lunch or a late workout session, you can always go for the lighter options without the carb meal:
Have you tried oats before a session?
They also contain Vitamin B, which helps convert carbohydrate into energy, so a cup of this with a banana would be a perfect fit before a workout.
Dont like oats? Then why not try a slice of wholegrain bread, this is also a really good source of carbohydrate, add a sliced up hard boiled egg as topping for a high-quality-protein meal. A couple slices of turkey could also go really well as a topping!
Fruit smoothies are another great option, they can be consumed easily and are rapididly digested and released into the bloodstream, they are a great alternative for someone who cannot be too bothered to chew!
Try blending 1/2 a cup of plain, low fat yoghurt 1/2 cup of a fruit of your choice and 1/2 cup of a fruit juice of your choice. be as creative as you want! Here, you can incorprate kiwi and banana or other high fibre fruits.
The carbs is broken down quickly for energy release and the protein, later, for muscle repair and prevention of muscle damage.
The carbs is broken down quickly for energy release and the protein, later, for muscle repair and prevention of muscle damage.
Try this!
- 1 cup kiwi fruit peeled and cut into pieces.
- 1/2 cup banana cut into pieces.
- 1 cup brewed green tea, cooled.
- Ice cubes according to smoothie texture.
- 1 tablespoon flaxseed (not essential)
Always Remember!
If you fuel correctly you’ll workout harder
Hydration; Best times to drink water!
I'm sure we know how important water is to the body and we all know we are meant to drink lots of it, but not everybody knows why!
As we know, water is a key essential part of our diet and nutrition.
You should be aiming for at least 8 glasses a day; around 2 litres or more to assist the body with its functioning.
Drinking at least 8 glasses of water daily can protect you from a heart attack, lessen your chances of headaches, give you more energy and best of all a healthier looking skin!
Here are some times where drinking water would be ideal;
It is recommended that you drink water at these times to have a better function of your vital organs.
Carrying around a water bottle is a good way to keep you hydrated.
For more information, I welcome comments and feedbacks.
To contact me
- Did you know that your body can survive weeks without food! But just days without water!
- Water is a major composition in the human body, 75% of the brain mass and muscles is water, 83% of the blood and 22% of the bones are made up of water!
- Water helps to carry nutrients and oxygen to the body cells and the removal of waste and toxins from the body, so it is a major factor in transport around the body.
- Water also forms a major part of the synovial fluid that helps to cushion your joints and resists impact!
- It also plays its role in homeostasis; maintaining and regulating the body's temperature.
Best times to drink water
As we know, water is a key essential part of our diet and nutrition.
You should be aiming for at least 8 glasses a day; around 2 litres or more to assist the body with its functioning.
Drinking at least 8 glasses of water daily can protect you from a heart attack, lessen your chances of headaches, give you more energy and best of all a healthier looking skin!
Here are some times where drinking water would be ideal;
1. Right after you wake up - 2 Glasses
This helps to get your body ready and stimulated. It alerts the body of the beginning of the day and gets you prepared for the day and refresh your body from the debris from the night before.
2. Before a meal. - 1 Glass
3. During a meal - 1 Glass
4. With a snack - 1 Glass
This can help with the process of digestion and deter overeating as water will take up its own space.
5. Before bed - 1 Glass
Water helps to transport blood to the heart and brain. drinking water before sleep will help with the consistency whilst asleep and will prevent you from heart attacks or strokes.
6. Before a workout session - 1 Glass
This will help prepare you body and your heart for the workout as water will help to transfer oxygen to cells for energy and help with transportation of blood to deliver oxygen to the heart and brain.
After a workout session - 1 Glass
Water after a workout session is essential to regain the water loss from the workout. it should be taken slowly to avoid cramps.
When tired - 1-2 Glasses
Tiredness could come from dehydration, which is the lack of water being received by the organs in the body, especially the brain. refreshing yourself with water regularly can reduce tiredness..
Carrying around a water bottle is a good way to keep you hydrated.
For more information, I welcome comments and feedbacks.
To contact me
Number: +447930576494
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68
Email: TolaAdeking@hotmail.com
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68
Email: TolaAdeking@hotmail.com
Benefits of Honey and Lemon
Not only does Honey and Lemon tastes great but they have so much beneficiary contributions to our body!
Weight Loss - A few drops of Honey and lemon in hot water, it helps to burn calories and fat deposited in the body. The combination of the citric acid in lemon, antioxidants in honey and hot water makes it the best juice for dieters, especially if you are working to shed a few pounds!
You can have it empty stomach or after a meal and workout session to make weight loss easier.
Suffering from throat problems like coughing, itchiness etc?
Have a glass of hot honey and lemon juice.
Honey has anti-bacterial properties that kills bacteria and germs that cause throat problems.
Hot water also helps clean the throat and open mucous glands.
Weight Loss - A few drops of Honey and lemon in hot water, it helps to burn calories and fat deposited in the body. The combination of the citric acid in lemon, antioxidants in honey and hot water makes it the best juice for dieters, especially if you are working to shed a few pounds!
You can have it empty stomach or after a meal and workout session to make weight loss easier.
Cleanses the body: This is another health benefit of lemon and honey juice.
This combination of the hot water, fresh lemon juice and honey helps to cleanse out toxins from the body and acts as a natural detox.
This is why it is suggested that if you want to lose weight and get glowing skin, have this healthy juice mix.
You can also have hot water with lemon juice and honey empty stomach to cure constipation and improve bowel movements.
This also works for me when i get a sugar rush.
Just like Jalapeño and other peppers, Honey and lemon mix helps cure digestive disorders; If you are suffering from bloating, acidity or gastric problems, have lemon juice with honey.
Suffering from throat problems like coughing, itchiness etc?
Have a glass of hot honey and lemon juice.
Honey has anti-bacterial properties that kills bacteria and germs that cause throat problems.
Hot water also helps clean the throat and open mucous glands.
Having kidney stones is the new health problem of many people these days.
Drinking less water, excessive calcium in the body, keeping urine for a longer time are few causes of kidney stones.
In short, kidney stones are nothing but cluster of calcium deposits.
Well, you can prevent these small stones from forming in the kidneys by having lemon and honey juice.
Lemon blocks the calcium from getting absorbed in the bloodstream.
Lemon blocks the calcium from getting absorbed in the bloodstream.
It helps remove excess calcium from the blood and body.
Honey has many antioxidants that fight tumour formation. It has caffeate namely phenyl ethyl caffeate, phenylethyl dimethyl caffeate.
These tumour fighting substances in honey helps fight colon cancer.
So, want to have a cuppa?? why not ask for a Green Tea/Ginger Tea with lemon and honey to add taste! No need for sugar or sweeteners!
To contact me
Number: +447930576494
Facebook : TAKFitness
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68
Email: TolaAdeking@hotmail.com
Easier way to meet your daily fluid intake!
In a day, it is recommended for us to consume at least two litres of fluids a day (preferably water) as we normally lose about 1.5-2 litres of water a day even with inactive lifestyle.
We lose water through everyday activities like sweating, excretion, even breathing as it is in form of water vapour.
It is important to replace these lost water and minerals to help keep the body functions in order.
Water helps to transport minerals and other nutrients around the body, it also keeps you from getting dehydrated and reduces the chances of constipation.
Did you know that if you eat a healthy balanced diet, including your 5 fruits and veg a day, it already provides 1-1.5l of your daily recommended intake of fluids.
So in fact, you would only have to consume about a litre a day to be very-well-hydrated.
To contact me
Number: +447930576494
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68
Email: TolaAdeking@hotmail.com
Starting your fitness journey - When and what to eat! 05
This is definitely one of the most asked questions i get!
What do I eat before my gym session? How long after eating can i work out? what can i eat after?
You can indulge in oats, quinola, whole wheat breads, weetabix; It is better to stick to whole grain products.
For those who want to eat something 30 minutes before a workout, a banana or kiwi (or both) is a great option!
Banana offers the potassium aids in balancing the ph level and electrolytes in the body reducing your chances of muscle cramps!
Read my recipe for the smoothie
They also work very well as a post workout drink, replacing lost potassium.
Protein, protein protein. We all remember from school, Protein helps with Growth and repair.
After working those muscles, you want to build on repairing! Protein is the best source!
You want to eat meals like grilled turkey, fish chicken, or even peanuts.
Try to use my table when making your meals.
To contact me
What do I eat before my gym session? How long after eating can i work out? what can i eat after?
What do I eat before a gym session?
Carbs and fibre! Carbohydrates are the main sources of energy in the body, lack of carbs would make on feel fatigued but too much can make you tired and just want to sleep!You can indulge in oats, quinola, whole wheat breads, weetabix; It is better to stick to whole grain products.
How long after eating can i work out?
You should give yourself a good 2-3 hours after eating the complex type of carbs before working out. You will get the most out of the energy, and chances of cramping will be greatly reduced.For those who want to eat something 30 minutes before a workout, a banana or kiwi (or both) is a great option!
Banana offers the potassium aids in balancing the ph level and electrolytes in the body reducing your chances of muscle cramps!
Read my recipe for the smoothie
They also work very well as a post workout drink, replacing lost potassium.
What can i eat after?
After working those muscles, you want to build on repairing! Protein is the best source!
You want to eat meals like grilled turkey, fish chicken, or even peanuts.
Try to use my table when making your meals.
To contact me
Number: +447930576494
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68
Email: TolaAdeking@hotmail.com
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68
Email: TolaAdeking@hotmail.com
ASK TOLA!!!!
Ask Me!!
As many of you know, I started this blog to offer help and advice for people trying to break into a fit lifestyle or people in it that just need motivation, or new knowledge to empower their training programme or plan!
I believe opening a platform for you guys to ASK ME ANYTHING (Fitness related) you would like to know on from training to basics on food plans*.
You can leave your questions in the comment box below or contact me personally on the details below.
I will try my best to release articles on each questions asked and get back to each person to ensure their question is answered.
I would advice you have a look at my previous articles or search for your questions through the search box, if your question isn't answered already, Ask Away!
Thanks guys!
*I am a personal trainer, however, i am not qualified to create nutrition plans for you, i can however advice you on your nutritional needs and alternatives to my level of expertise
To contact me
Number: +447930576494
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68
Email: TolaAdeking@hotmail.com
As many of you know, I started this blog to offer help and advice for people trying to break into a fit lifestyle or people in it that just need motivation, or new knowledge to empower their training programme or plan!
I believe opening a platform for you guys to ASK ME ANYTHING (Fitness related) you would like to know on from training to basics on food plans*.
You can leave your questions in the comment box below or contact me personally on the details below.
I will try my best to release articles on each questions asked and get back to each person to ensure their question is answered.
I would advice you have a look at my previous articles or search for your questions through the search box, if your question isn't answered already, Ask Away!
Thanks guys!
*I am a personal trainer, however, i am not qualified to create nutrition plans for you, i can however advice you on your nutritional needs and alternatives to my level of expertise
To contact me
Number: +447930576494
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 22709D68
Email: TolaAdeking@hotmail.com
Fizzy Drinks! Cut them off!
As good as fizzy drinks seem to taste, they are one of the worst drinks to introduce your body.
It is easy to attain, it is very tasty! cheap and the promotion for it is never ending!
The amount of sugar in fizzy drinks are enough to put anyone off and it surely put me off!
A single can of coke contains 17 cubes of sugar!
Imagine!
Would you put 17 cubes of sugar in your tea?!
Yet everyday, we can consume up to 3 cans of fizzy drinks a day.
Just Look at the way Coke gets the grime off old coins.
Did you know if you put a piece of meat in Coke long enough, it starts to dissolve!
Sugar basically eats away at the proteins in your skin that keep it firm.
Avoid the fuzzy drinks!
Even if only for your skins sake!
If you feel to have something sweet, you can quench the sugar rush with smoothies, although they are a bit more pricey but the extra 50pence or so can change your life!
Another alternative is buying your fruits and blending them yourself!
That way, you can enjoy the sweet drink and know the sugar you had are natural occurring and doesn't take up your recommended daily intake!
Water will always be a recommendation of mine.
Even if only for your skins sake!
If you feel to have something sweet, you can quench the sugar rush with smoothies, although they are a bit more pricey but the extra 50pence or so can change your life!
Another alternative is buying your fruits and blending them yourself!
That way, you can enjoy the sweet drink and know the sugar you had are natural occurring and doesn't take up your recommended daily intake!
Join me.
#TeamNoFizz!!
Water will always be a recommendation of mine.
Avoid the fuzzy drinks!
Even if only for your skins sake!
If you feel to have something sweet, you can quench the sugar rush with smoothies, although they are a bit more pricey but the extra 50pence or so can change your life!
Another alternative is buying your fruits and blending them yourself!
That way, you can enjoy the sweet drink and know the sugar you had are natural occurring and doesn't take up your recommended daily intake!
Water will always be a recommendation of mine.
Even if only for your skins sake!
If you feel to have something sweet, you can quench the sugar rush with smoothies, although they are a bit more pricey but the extra 50pence or so can change your life!
Another alternative is buying your fruits and blending them yourself!
That way, you can enjoy the sweet drink and know the sugar you had are natural occurring and doesn't take up your recommended daily intake!
Join me.
#TeamNoFizz!!
Water will always be a recommendation of mine.
To contact me
Number: +447930576494
Facebook : IAmTolaAdeking
Instagram: TolaAdeking
Twitter: TolaAdeking
BBM: 28CC0519
Email: TolaAdeking@hotmail.com
Refrences
http://i1.mirror.co.uk/incoming/article1259812.ece/ALTERNATES/s615/Hand+Holding+Beverage+Can
Boosting your metabolism! No. 1
Drinking a lot of water and eating smaller portions 5 times a day
The average human's stomach is roughly about the size of a closed fist!
Simply reducing what we eat alone would help boost our metabolism as our body can digest and process the food quicker!
It has more time to work on the digestion process.
Now, when we overeat, our body is working on overload as it is heavier and would not function as well.
If we eat 5 small meals a day, we can get a better chance to cover our healthy-meal-table (balanced diet) as well as getting space for our 5-fruit-and-veg-a-day.
Eating less can also help to reset your"appetite thermostat" so you won't feel as hungry, and it may be easier to stick with your eating plan.
Drinking at least a litter of water throughout the day (along with a balanced-diet) could help to improve
your metabolism around 10 minutes after drinking it and can last for 30-40 minutes!
It also helps with feeling fuller and keeping you satiated for long.
If you don't like blandness of water, why not add a lemon or try coconut water?
Get the nutrient and the fluid you need!
You can also try drinking the cucumber and lemon detox water I wrote about earlier.
*P.s you should always try to drink fresh spring water*
The average human's stomach is roughly about the size of a closed fist!
Simply reducing what we eat alone would help boost our metabolism as our body can digest and process the food quicker!
It has more time to work on the digestion process.
Now, when we overeat, our body is working on overload as it is heavier and would not function as well.
If we eat 5 small meals a day, we can get a better chance to cover our healthy-meal-table (balanced diet) as well as getting space for our 5-fruit-and-veg-a-day.
Eating less can also help to reset your"appetite thermostat" so you won't feel as hungry, and it may be easier to stick with your eating plan.
Drinking at least a litter of water throughout the day (along with a balanced-diet) could help to improve
your metabolism around 10 minutes after drinking it and can last for 30-40 minutes!
It also helps with feeling fuller and keeping you satiated for long.
If you don't like blandness of water, why not add a lemon or try coconut water?
Get the nutrient and the fluid you need!
You can also try drinking the cucumber and lemon detox water I wrote about earlier.
*P.s you should always try to drink fresh spring water*
Easier way to meet your daily fluid intake!
In a day, it is recommended for us to consume at least two litres of fluids a day (preferably water) as we normally lose about 1.5-2 litres of water a day even with inactive lifestyle.
We lose water through everyday activities like sweating, excretion even breathing as it is in fo of water vapour.
It is important to replace these lost water and minerals to help keep the body functionsin order.
Water helps to transport minerals other nutrients around the body, keeps you from getting dehydrated and reduces the chances of constipation.
Did you know that if you eat a healthy balanced diet, it already provides 1-1.5 of tour daily recommended intake of fluids.
So in fact, you would only have to consume about a litre a day to be very-well-hydrated.
WHY WE SHOULD EAT MORE FRUITS!
We have always been told that eating fruits is good for us and should be added to our daily diet.
But did you know what benefit each fruit holds?
Well, thats where I come in!
Here are a few accessible fruits you might be interested in knowing!
Cherries - Helps calm your nervous system
Grapes - Relaxes your blood vessels
Oranges - Maintaining great skin and vision
Bananas - Rich in potassium Great for energy boost
Blueberries - Protects your heart
Avocado - Improves your metabolic rate and protects the hearts health (if you don't like the taste, try adding it to a salad!)
Mangos - Helps to fight several types of cancers
Kiwi - Increasing bone mass
Pineapples - Aids in fighting Arthritis
Water melons - Helps to control your heart
Have to say this, just because fruits are good for you does not mean you should be overeating them
Consuming five of these a day should be enough alongside a healthy diet .
Try adding these as packed lunch to help make sure you consume them or making a smoothie? This would count for 2 of your 5-a-day.
Try something new: KIWINANA
A kiwinana is just a name for the mixture of Banana and kiwi.
it is a great drink to start the day or as a Preworkout drink.
Ingredients:
1 Medium banana.
2 Ripe kiwis.
Process:
- Peel the kiwi.
- Cut the banana into smaller chunks.
- Pour into the smoothie maker (blender)
- Blend away.
*Add crushed ice/water to change the thickness of the smoothie.
You can always have kiwi pre frozen and ready for blending when needed.
Adding some spinach will provide a higher nutritional value.
Almond milk or soy milk gives a variety of taste to the mix.
Or what about green tea!
You can use this to thin the mixture and get the health benefits of all in one.
You can use this to thin the mixture and get the health benefits of all in one.
Best served chilled..
Serves as two of your 5 a day.
Carbs before a workout session!
Everyone has their pre-workout routine, whether it is to eat a bar of chocolate before or just drink a
shake.
Personally, I would eat most of my carb intake for the day, most attaining to gain thte complex carbs i.e Rice, whole grain breads and pastas.
These are very good and should be consumed around 2 hours before a session to allow time for digestion, and release of energy during a workout!
Dont like oats? Then why not try a slice of wholegrain bread, this is also a really good source of carbohydrate, add a sliced up hard boiled egg as topping for a high-quality-protein meal. A couple slices of turkey could also go really well as a topping!
Fruit smoothies are another great option, they can be consumed easily and are rapididly digested and released into the bloodstream, they are a great alternative for someone who cannot be too bothered to chew! (yes, some people don't like chewing, infact, some people meal replacement liquids, lucky i like to eat!)
Try blending 1/2 a cup of plain, low fat yoghurt 1/2 cup of a fruit of your choice and 1/2 cup of a fruit juice of your choice. be as creative as you want! Here, you can incorprate kiwi and banana or other high fibre fruits.
The carbs is broken down quickly for energy release and the protein, later, for muscle repair and prevention of muscle damage.
Here is a simple recipe i got from http://smoothiejunkie.blogspot.co.uk for this Fully Charged smoothie
Always Remember!
If you fuel correctly you’ll workout harder
shake.
Personally, I would eat most of my carb intake for the day, most attaining to gain thte complex carbs i.e Rice, whole grain breads and pastas.
These are very good and should be consumed around 2 hours before a session to allow time for digestion, and release of energy during a workout!
(I will be going further into types of carbs an why we need them in the next article)
I'd recommend eating a banana approx. 30 minutes before the workout begins.
Although you may be tempted to skip the calories, but bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function.
Have you tried oats before a session?
They are full of fiber, so they release carbs in your bloodstream gradually.
I'd recommend eating a banana approx. 30 minutes before the workout begins.Although you may be tempted to skip the calories, but bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function.
The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high.
For days where you cannot have a full lunch or a late workout session, you can always go for the lighter options without the carb meal:
Have you tried oats before a session?
They also contain Vitamin B, which helps convert carbohydrate into energy, so a cup of this with a banana would be a perfect fit before a workout.
Dont like oats? Then why not try a slice of wholegrain bread, this is also a really good source of carbohydrate, add a sliced up hard boiled egg as topping for a high-quality-protein meal. A couple slices of turkey could also go really well as a topping!
Fruit smoothies are another great option, they can be consumed easily and are rapididly digested and released into the bloodstream, they are a great alternative for someone who cannot be too bothered to chew! (yes, some people don't like chewing, infact, some people meal replacement liquids, lucky i like to eat!)
Try blending 1/2 a cup of plain, low fat yoghurt 1/2 cup of a fruit of your choice and 1/2 cup of a fruit juice of your choice. be as creative as you want! Here, you can incorprate kiwi and banana or other high fibre fruits.
The carbs is broken down quickly for energy release and the protein, later, for muscle repair and prevention of muscle damage.
 |
| KIWINANA from http://smoothiejunkie.blogspot.co.uk |
- 1 cup kiwi fruit peeled and cut into pieces.
- 1/2 cup banana cut into pieces.
- 1 cup brewed green tea, cooled.
- Ice cubes according to smoothie texture.
- 1 tablespoon flaxseed
Always Remember!
If you fuel correctly you’ll workout harder
Look Good! Feel Great!
The best thing I love so much about working out is being able to see results! and being able to show them off is a greater feeling!
I feel much better as I drop the inches. I measure all, but follow the inches more than the kg as muscles weigh more than fat and you are sure to gain some muscles in the Process!
In just a few weeks, you can start to feel much better about yourself! its not too late to get a few inches off for summer and wear that bikini you bought long ago but cant wear!!
The planks and cardio sessions have been working greatly for me on my abs and loving the little changes I can see already!
I still have a long way to go but definition is a must for me!
I have gone from a waist measurement of 28" to 26.5" and it will only get better because I will not stop pushing!
If you need any help or motivation, please feel free to contact me!
Look Good! Feel Great!
Fizzy Drinks! Cut them off!
As good as fizzy drinks seem to taste, they are one of the worst drinks to introduce your body.
It is easy to attain, it is very tasty! cheap and the promotion for it is never ending!
The amount of sugar in fizzy drinks are enough to put anyone off and it surely put me off!
A single can of coke contains 17 cubes of sugar!
Imagine!
Would you put 17 cubes of sugar in your tea?!
Yet everyday, we can consume up to 3 cans of fizzy drinks a day.
Just Look at the way Coke gets the grime off old coins.
Did you know if you put a piece of meat in Coke long enough, it starts to dissolve!
Sugar basically eats away at the proteins in your skin that keep it firm.
Avoid the fuzzy drinks!
Even if only for your skins sake!
If you feel to have something sweet, you can quench the sugar rush with smoothies, although they are a bit more pricey but the extra 50pence or so can change your life!
Another alternative is buying your fruits and blending them yourself!
That way, you can enjoy the sweet drink and know the sugar you had are natural occurring and doesn't take up your recommended daily intake!
Water will always be a recommendation of mine.
Even if only for your skins sake!
If you feel to have something sweet, you can quench the sugar rush with smoothies, although they are a bit more pricey but the extra 50pence or so can change your life!
Another alternative is buying your fruits and blending them yourself!
That way, you can enjoy the sweet drink and know the sugar you had are natural occurring and doesn't take up your recommended daily intake!
Join me.
#TeamNoFizz!!
Water will always be a recommendation of mine.
Avoid the fuzzy drinks!
Even if only for your skins sake!
If you feel to have something sweet, you can quench the sugar rush with smoothies, although they are a bit more pricey but the extra 50pence or so can change your life!
Another alternative is buying your fruits and blending them yourself!
That way, you can enjoy the sweet drink and know the sugar you had are natural occurring and doesn't take up your recommended daily intake!
Water will always be a recommendation of mine.
Even if only for your skins sake!
If you feel to have something sweet, you can quench the sugar rush with smoothies, although they are a bit more pricey but the extra 50pence or so can change your life!
Another alternative is buying your fruits and blending them yourself!
That way, you can enjoy the sweet drink and know the sugar you had are natural occurring and doesn't take up your recommended daily intake!
Join me.
#TeamNoFizz!!
Water will always be a recommendation of mine.
Fat Burning Foods! - Easy to attain!
There are quite a lot of foods that can help boost your metabolism and burn calories quickly! these foods are said to have a high thermogenic effect, You can literally burn calories as you eat!
Oat meal
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Oat meal gives you a boost of energy which is slowly released for up to hours! They are a great alternative to all these high calorie cereals.
It has plenty of fibres to keep you full and satisfied for a long period.
Easy to make so it can help combat missing breakfast!
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Dried fruits and brown rice
Dried fruits - i.e. almonds, nut ; they help build muscles, and help reduce cravings. They are an excellent source of vitamins and minerals. They also aid the body's detoxification processes and improve the immune system.
Brown rice - Just like oatmeals, they release energy slowly and gives you a full-feeling for long periods. It helps to boost metabolism and burn fat.Berries and Grapefruits
The fibres in berries help give the feeling of fullness and satisfaction.It helps lowers insulin, regulates blood sugar and metabolism, improve satiety and prevents cravings!
So, i the long run, you can lose weight without feeling deprived.
Dairy Products
i.e. Low fat milk, yoghurt and cheese; they help to build strong bones and fire up weight-loss. rich in calcium and vitamin D, helps preserve and build muscle mass, which is essential for maintaining a robust metabolismLean meats
Turkey, chicken, - It helps to strengthen the immune system and build muscle fat, increase in muscle mass means an increase in metabolism, which means more calories burnt!
Chilli peppers
Spikes metabolism, The Capsaicin, the compound that gives chilli peppers their kick,heats up your body and makes you melt extra calories!So add as much hot sauce as possible to soups, eggs and meats!
Oily fish
Oily and fatty fishes like Salmon, tuna, mackerel and sardines help burn fat, as it fires up the process.
Note: All these food should be eaten in moderate amounts.
Feedback higly welcomed!
To contact me
Number: +447930576494
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BBM: 2930E62A
Image references
Oatmeal - http://www.google.co.uk/imgres?um=1&hl=en&sa=N&tbo=d&biw=1280&bih=685&authuser=0&tbm=isch&tbnid=7DK5EN7NgO4KAM:&imgrefurl=http://www.thetastyalternative.com/2011/12/what-is-colloidal-oatmeal-and-how-does.html&docid=RHncJkTEQcOcWM&imgurl=http://2.bp.blogspot.com/-usvDnBIQHeI/TtxOMyur4sI/AAAAAAAAA1E/Be_shm_syIE/s1600/oatmeal.jpg&w=800&h=600&ei=zT3QUO29FqKM0wWY_4HoCQ&zoom=1&iact=rc&dur=3&sig=111143228355886645928&page=1&tbnh=143&tbnw=186&start=0&ndsp=20&ved=1t:429,r:0,s:0,i:154&tx=142&ty=80
Dried fruits - http://www.google.co.uk/imgres?start=112&um=1&hl=en&tbo=d&authuser=0&biw=1280&bih=685&tbm=isch&tbnid=Kh5oiylv54WNfM:&imgrefurl=http://www.driedfruits.com.cn/News/Is-It-Good-to-Buy-Dried-Fruits-from-Alibaba.html&docid=E5o4Q0zMWcA_1M&imgurl=http://www.driedfruits.com.cn/uploads/allimg/111129/1-11112Z93533264.jpg&w=300&h=258&ei=Mj7QUNj7OpOS0QWZ-IBo&zoom=1&iact=hc&vpx=12&vpy=210&dur=398&hovh=149&hovw=164&tx=168&ty=87&sig=111143228355886645928&page=5&tbnh=149&tbnw=164&ndsp=32&ved=1t:429,r:37,s:100,i:115
Brown rice - http://fitnessfreak24.com/wp-content/uploads/2011/11/Brown-Rice-Recipes.jpg
Berries - http://aibob.blogspot.co.uk/2011/11/best-food-for-antioxidants.html
Dairy foods - http://static5.depositphotos.com/1006378/499/i/950/depositphotos_4994075-Dairy-products.jpg
Lean meats - http://motiv8tion.com/wp-content/uploads/2012/10/chicken.jpg
Chilli - https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjwd05ni66L59007z50PTs6UyQms9Ine2OYXo5KvHVOFDJGakjOCrflq0fXK8zt_62PIUXDcMjh0BEQxS0iaWmXKCO3lEd68bLpxyQv939sOlxlCRLuM3B82QkjlalBzkXjO2wu06NOx_J/s1600/red+chilli.gif
Fatty fish - http://flowingriverclinic.files.wordpress.com/2011/07/oily-fish.jpg
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