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Monthly Archives: August 2016

Get Rid Of Bad Eating Habbit using These Tips

A number of the individuals who attempt to shed pounds say that they are sugar addicts. They eat a ton of sugary nourishments and this is preventing them from getting more fit regardless of the amount they work out. On the off chance that somebody can defeat this sugar wanting doubtlessly he/she will have the capacity to achieve weight reduction objective much less demanding. On the off chance that you are one of those individuals who can’t quit eating sugar then I feel that this article for you. Here you will figure out how you can dispose of this terrible dietary pattern and begin changing your life.

Initially thing to do is to really consider this sugar wanting thing. Think what is preventing you from this unfortunate propensity. Do sit in front of the TV with a sugary thing in your grasp? Do you eat sugar when you feel focused? Do you eat late before dozing? At that point you ought to think about an approach to get around this. On the off chance that you don’t what truly preventing you from getting to your objective you won’t have the capacity to conquer it, however in the event that you know precisely what you ought to concentrate on and illuminate then there is an opportunity to beat this hindrance and get to your objective.

Here are the steps you can follow to make a real change in your life:

1- Think of what you really want not what you don’t want, write it done e.g. “I want to lose 30 pounds by next September”

2- Think of the possibility to achieve what you want as it is not wize to set an impossible goal or you will be depressed very soon.

3- Do you have the required resources to achieve your goal or you lake something. For example do you time every day to walk in open air?

4- Is there anyone around you who could cause a problem that may stop you from achieving your goal?

5- Think of what your life will look like when you get what you want, do you really it? Do you really want it?

6- Write down a plan including daily tasks to get to the point you really want. Follow your progress daily and do more work next day if you skipped something today.

Thinking this way and coming out with a good plan to follow and overcome anything that stops between you and your goal is very important. I you dealing with the wrong part of life then you will not get good results and this make lead to losing faith in yourself and you may think that you are a big loser but you are not it just the fact that you didn’t spend enough time at the beginning to set the right plan.

Women Post Workout Nutrition

There is such a great amount of disarray about what to and what not to eat post-workout. The essential thing to recall is that ladies have distinctive nourishment needs than men. Realizing what to eat and when to eat it is an imperative part in figuring out how to how to carry on with a fit and solid way of life.

The nourishments we refuel our body post-practice are essential in addressing our body’s needs.

How about we understand this befuddling theme by examining the fundamental reasons why we workout. For me, and I think I talk in the interest of MOST of the total populace, there are 3

principle motivations to work out :

1. Enhance wellbeing

2. Enhance body structure

3. Enhance execution

We need to focus on what our body experiences during exercise in order to determine what nutrients are needed for the body. During an intense workout, we are breaking down muscle tissue (protein breakdown), essentially damaging the tissues. This sounds bad, but this is actually what makes us lean and muscular, stronger and fitter. But this damage needs to be repaired and the muscle rebuilt (protein synthesis).

Essentially, post-workout women fitness nutrition needs to do 3 things:
1. Replenish glycogen (our body uses fuel when exercising and uses our glycogen stores for fuel)
2. Stop protein breakdown (or catabolism)
3. Promote protein synthesis (build and repair)

Muscle building occurs when our body receives a positive protein balance during recovery. Protein synthesis is triggered (while protein breakdown is suppressed) when we consume the right type of nutrients after exercise. Let’s also remember that our body depletes stored carbohydrates (glycogen) during exercise, which need to be refilled, meaning our body NEEDS protein and carbohydrates post-workout.

During exercise and post-exercise, our blood circulates more rapidly to our muscle, especially the muscles being trained. If we strategically put the nutrients needed for building and repair into our bloodstream at the right times, our body will effectively be able to recover and replenish more efficiently.

This brings us to the “window” of opportunity. During this window, our muscles are primed to accept nutrients that can stimulate muscle repair and growth. Research suggests this window is opened immediately after a workout. While protein synthesis lasts for up to 4 hours, our body will receive the most benefit from nutrients within two hours after exercises. If you wait too long to refuel your body, a decrease in glycogen storage and protein synthesis occurs.

So What Should I Eat?

Let’s recall what it is that we are trying to achieve with post-workout women fitness nutrition:
1. Replenish glycogen
2. Stop protein breakdown
3. Promote protein synthesis

This tells us we need carbohydrates to replenish and protein to prevent further breakdown and promote rebuilding.

FUN FACT: Rosemary may decrease the presence of harmful fats that form during cooking


Because our window is small, we need to ensure we have quick digesting carbohydrates and quick digesting protein post-workout for women fitness nutrition. Sources such as isolates and dextrose, or a recovery drink, are best taken at this time. You can make your own recovery drink with protein powder and dextrose or stick to whole foods such as fish and white rice. Whole foods digest slowly, which is why most fitness enthusiasts choose liquid post-workout over whole foods.

We want to continue to take advantage of the two-hour “window”, and therefore consume whole foods within two hours of exercising. Because we are still in prime building and repairing mode, we again want to have a quick digesting protein and some form of carbohydrates. I choose to eat complex carbohydrates here as I have already replenished my glycogen stores with a recovery drink and want to ensure I am not consuming too many calories that will in turn be stored as fat.

**Start with 30 grams of carbohydrates and 20 grams of protein for a recovery meal immediately following your workout.

Forgetting to properly fuel your body is a detrimental step in your women fitness nutrition plan. It can set you back and hinder your progress. If you want to be the best you, you will remember the tips I have suggested and start implementing them right away into your women fitness nutrition plan for optimal results.

One of the hardest things to do is plan entire meals that are healthy. I provide easy to follow recipes and meal plan ideas to help make it easier for you to stay on your fitness diet while still having tasty food.


Low Calorie Fruits

Fruits are a fundamental in our every day diets. Females between the age of 19 and 50 years of age require 7-8 products of the soil servings every day and guys between the ages of 19 and 50 require 8-10 leafy foods servings for every day. Is it accurate to say that you are getting the required measure of servings every day? Likely not! A great many people don’t! Lamentably many Diet Plans express that an excessive number of organic products are stuffed with sugars and carbs, keeping in mind this is valid, they are still required. So look at these low sugar and low calorie natural products to join into your day by day feast arrange.


These delicious fruits contain only 17 calories per 1 apricot, as well as vitamin C, vitamin A, and iron. You can either eat these alone (raw) or you can incorporate them into your daily meal recipes.


We don’t mean go buy a can of cherries soaking in syrup! Go to your local grocery store and buy a bag of fresh cherries! One cup of cherries is only 74 calories and these are loaded with anti-inflammatory and anti-aging anticancer compounds. They also contain Vitamin A, Calcium, Vitamin C, and iron.

Honeydew Melon

These are my favorite! Honeydew melon is like nature’s dessert! This sweet and delicious melon only contains 61 calories per 1 cup of chopped cubes, Vitamin C, Vitamin A, Iron, and Calcium.


Another one of my favorite snacks! These are perfect for on-the-go snacks too! Just throw them into a Ziploc bag and off you go! At our Calorie Counter, there are only 10 calories in 10 raspberries – that’s 1 calorie per raspberry! They also contain Vitamin C and iron.


Another delicious snack and perfect for on-the-go as well as low-calorie diets! Peaches contain only 38 calories per peach as well as Vitamin C, iron, Vitamin A, and calcium.