Baba Ramdev -Yoga for Young Women (Yuvatiyon Ke Liye)

This set contains Yoga exercises for women. The practice of the yogic exercises including Pranayam, acupressure and home remedies described in this video would enable a woman to effectively deal with problems like obesity, anaemia, reproductory disorders, depression, acne, hair loss, thyroid and many more. An array of asanas and home remedies for achieving a healthy mind, a beautiful body and a vibrant life for women. Click www.rajshri.com to watch more Baba Ramdev Videos…

Power of Protein

Jennifer Hutchison asks how much protein a triathlete really needs.

How much protein does a triathlete need? Is protein in a sports drink really necessary?

These two questions can spark a firestorm of debate amongst sports nutrition professionals, nutrition savvy athletes and sport nutrition manufacturers that promote products packed with a protein punch. This month I will discuss the third macronutrient that provides balance and protection in an athlete’s diet, protein.

Protein Basics
Dietary protein, like carbohydrate and fat, performs a very important job in an athlete’s diet. Protein’s primary role in the body is to support growth, maintenance and repair of muscle and other body tissues, while also being a backbone for many hormones and enzymes and supporting a healthy immune system. An athlete’s overall health and performance can be closely tied to protein balance. Protein intake that is insufficient can place the athlete at risk for illness and or injury.

Body proteins are constantly being broken down and resynthesized on a daily basis both at rest and during training. Protein, although not a preferred fuel source, can be used to sustain physical activity. Gluconeogenesis is the body process that breaks down protein (think muscle) and converts it to carbohydrate (glucose) to be used as fuel.

Dietary protein’s main purpose should be for the repair and recovery of damage muscle and cells caused by training and racing as opposed to being used as a fuel source. In order to do this athletes must ensure that they are already meeting both their daily calorie and carbohydrate needs which have been addressed in previous articles.

Building Blocks
Protein is synthesized from amino acids (the building blocks of protein). There are 20 different amino acids (AA) that, in various combinations, create the different types of protein. What makes a particular protein source unique is how these AAs are combined.

There are two major categories of AAs: Essential and Nonessential.

Essential AAs cannot be made in the body therefore they must be supplied by the diet.
The essential AAs are Histidine, Isoleucine*, Leucine*, Lysine, Methionine, Phenylalanine, Threonine, Tryptphan and Valine*

Food sources that contain all of the essential AAs are commonly referred to as “complete” proteins. These foods include animal proteins such as meat, fish, dairy products and eggs.

Side note: (BCAA) Branch chain amino acids (denoted with the * above) are essential AAs of interest to many endurance athletes as they are thought to play a role in mental “strength” and delaying fatigue. BCAAs are stored in the muscle and can be used as fuel during long training days and for 70.3 to Ironman races,particularly if carbohydrate intake falls short.

In theory, BCAAs supplementation (in the form of protein containing sports drinks) seems to make sense, but there is very little solid research which confirms a performance benefit. Consuming sports drinks with protein is not harmful. The biggest subjective issue I have encountered with Ironman athletes is taste. Sports drinks containing protein do not taste so swell after a few hours roasting in the heat. If an athlete is not keen on the taste of their sports drink, they most likely will not drink enough, which can be problematic on race day!

So the burning question: is a protein containing sports drink really needed during endurance training? The answer is no. With that said, I do know of many athletes who swear by their carb/protein potion. So as they say “if it ain’t broke, don’t fuss with it”.

Nonessential amino acids are just as important as essential AAs with the difference being these AAs CAN be made by the body and do not have to come from the diet. Nonessential AAs s are Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamine, Glutamic Acid, Glycine, Proline, Serine and Tyrosine.

Food sources that may be lacking in one or more of the essential AAs is referred to as “incomplete” proteins. All plant sources of protein (beans, legumes, whole grains, vegetables, nuts and seeds) with the exception of soy are considered incomplete.

Athletes that choose to follow a plant based (vegetarian) training diet should include soy products and incorporate variety in selecting beans/ legumes, whole grains and vegetables. Protein needs CAN be met following a vegetarian diet but these athletes have to ensure they compliment their grain choices with their meat alternative choices so that all the AAs are being supplied over the course of the day.

Protein Requirements
In spite of popular belief, endurance athletes can meet their protein needs without tons of dietary supplements.

The keys to meeting protein needs are 1) knowing how much protein to aim for 2) learning more about the protein content of various foods and 3) planning meals … which can be easier said than done!

Athlete protein needs are based on lean body weight (preferred over total body weight), the type of training (strength/power vs. endurance) and phase of training (base/ build/peak/race). Athletes new to physical training, in general will have a slightly higher protein need than those athletes who have more training experience.

The average athlete may only need the recommended 0.8 gm protein per kilogram body weight per day.

However the very nature of preparing for the 70.3 and Ironman distances will most certainly require a bit more to mend a body battered from 12 to 20+ weekly training hours.

The chart below can be used as a guide to estimate daily protein needs based on the daily training volume. It would be fair to say that athletes who have shorter, more intense, workouts which produce some degree of muscle damage (i.e. muscle soreness) may benefit from that next higher level of protein intake.

Daily Training	Grams per pound body weight	Grams per kilogram (kg) body weight
Up to 60 min per day	0.5	1.1
Between 1 to 2 hours	0.6	1.3
Between 2 to 3 hours	0.7	1.5
Greater than 3 hours	0.8	1.8

 

More is not better
Most athletes with a well balanced diet can easily meet their daily protein requirements. It is a common practice for some athletes to over consume protein believing this in turn will help boost lean body mass. The truth is that the body does not store excess dietary protein as muscle. Once dietary protein has fulfilled its role the excess is broken down and goes to be used as fuel, stored as body fat or excreted by the body via urine.

Protein content of various foods
Oils – none
Fruit- minimal
Grains- 3 grams per serving (1 sl bread, ½ c rice or pasta)
Nuts – 5 grams per 1 oz
Milk/Dairy/ Milk Alternative- 5 to 8 grams per serving (8 oz milk, 6 oz yogurt, 1 oz cheese) Cottage Cheese- 14 grams per ½ cup
Beans – 7 to 8 grams per ½ cup
Meat Alternative/ Soy – 16 to 20 grams per ½ c ( tofu, tempeh) 1 Egg – 7 to 9 grams
Meat – 21 to 27 grams per 3 oz cooked (beef, chicken, turkey, fish, pork)

How much is a portion? For most normal size athletes, the inside diameter of your hand and thickness of your palm is your rough guide to a meat portion appropriate for you.

Nutrition tips for meeting daily protein needs:

Include a protein containing food at every meal and every post workout snack.

To optimize the recovery process, target 10-20 grams of protein (along with the carbohydrate source) in post workout snacks.

Breakfast Ideas
· High protein cereal (ex: Kashi Go Lean), low fat dairy/soy (milk, yogurt)
· Scrambled egg white omelet w/ low fat cheese
· Add 1 scoop soy/ whey protein isolate powder to your hot cereal
· Use milk or soymilk instead of water for hot cereal.

Lunch Ideas
· Turkey/ Tuna/ Chicken Wrap, Beans & Rice, Bean Burrito
· Add part skim mozzarella cheese, crumbled tofu or chickpeas to salads
· Eating out? Request double meat on your sandwiches.

Dinner Ideas
· Tofu Stir Fry w/ Brown Rice, All Bean Chili w/ Rice
· Grilled Chicken, Lean Beef, Pork, Baked Fish with Potatoes or Pasta
· Quinoa and Black Beans served with shredded lowfat soy cheese

Snack Ideas
· Low fat Cheese, Cottage Cheese, Low fat Yogurt with fruit
· Chocolate Milk, Smoothie made w/ Soymilk
· Whole Grain Toast/ Muffin with Peanut or Almond butter

Adequate daily protein is crucial for athletes to maintain a strong, healthy and powerful body. Knowing what your daily needs are is one thing, but knowing you are consuming adequate protein on a daily basis is another. Make use of the many good online resources and lists that can be found that identify the quantity of protein contained in various foods and track your daily intake of not only protein but also carbohydrate and fat as previously discussed in the past couple Ironman.com nutrition articles. If all the numbers and calculations leave you with a headache then consider adding a sports dietitian to your personal performance enhancement team. The use of a qualified sports nutrition professional, like that of a skilled endurance coach can help you take the guess work out of your daily and weekly eating plan and allow you to focus on what most Ironman and 70.3 athletes enjoy the most……..train, eat, sleep and race.

Jennifer Hutchison, RD, CSSD is Board Certified as a Specialist in Sports Dietetics, a USA Triathlon Certified Level 3 Elite Coach. As a Registered Dietitian, Jennifer uses her academic training, certifications and “real world” experience to help fuel athletes worldwide. You can direct comments, questions or suggestions for further articles to Jennifer via email to eSportsRD@aol.com or go to www.IronCladCoaching.com . References available upon request.

100+ Health and Wellness Resources for the Avid Runner

Runners have learned how to persevere beyond the pain and discomfort sometimes associated with their intense workouts. This doesn’t mean they have to be unhealthy or push themselves to the point of injury. Read the list below to find information on smart cross-training, ways to prevent injury, approaches to healthy living and nutrition, and much more. These resources will help keep you in great shape and in top health without losing your edge.

Running and Training Resources

Make sure you are training the healthy way with these online running and training resources.

1. Active Trainer. Get a training plan, use the free online log for your runs, and even get a personal coach with this online trainer.
2. The Less-Is-More Marathon Plan. Check out this proven plan that only allows three running days a week but increases speed, endurance, and efficiency.
3. The Marathon. This article offers great tips on choosing a training technique and offers four training schedules for the beginner, intermediate, advanced, and competitive.
4. 13.1: Not Just Half a Race. Find out how to train for a half marathon the healthy way in this article.
5. Hydration Tips. Ensure you aren’t getting dehydrated while running. Not only is it not healthy, it can also slow you down.
6. Health and Wellness on RunningForums.com. Get plenty of tips on this site from shortening your stride to the proper running shoes–then head over to the forums to hear what others have to say about running.
7. The Perfect Form. Find out what you can do from head to toe to get the best running form possible.
8. BreakingtheTape.com. This resource for runners includes news, blogs, a forum, and links to other running sites.
9. Distance Running Tips. This site, put together by a long-time runner and his coach with over 30 years of experience, you will find tips, tools, a personalized coach, running news, and more.
10. RunTex 5K/10K Training Program. Follow this training program to get in shape or improve your current running while training for either a 5K or a 10K.
11. 60 is the New 17:44. Find out why runners over 60 are doing so well and learn their training techniques to help your running.
12. A Coach’s Counsel. Learn what coaching legend, Jack Daniels, suggests to ensure you train for peak race performance.
13. The Pack Rules: Beat the Heat. From drinking enough water to wearing the right clothing, find out how to run safely in hot conditions.
14. 10 Tips for Running in the Cold. If you live in the northern regions of the nation, or anywhere it gets particularly chilly, you’ll appreciate these tips on running in cold conditions.

Cross-Training

Don’t forget your cross-training to enhance your running skills. Besides, the health benefits to cross-training are numerous, as well.

15. An Injury-Free Approach to Cross-Training. From swimming to Pilates to cycling, learn what exercises can complement your running routine.
16. How Strength Training Will Improve Your Running. Learn how weight training can improve your strength and time when running–especially for those running 20 to 50 miles a week.
17. Yoga for Runners. Find out how yoga naturally complements running by providing necessary flexibility, body awareness, and more.
18. The Everything Yoga Blog. Read the posts to gain information to improve your yoga practice or visit some of the other blogs and sites included here.
19. Free Picture Galleries of Hatha Yoga Poses. These helpful photos and accompanying text will improve your yoga practice whether at home or in class.
20. Bike About. The posts in this blog offer much more than just biking with thoughts on healthy eating, hiking, and more.
21. Four Keys for Cross-Training for Runners. Check out these four tips to ensure you are getting the most benefits from cross-training.
22. Abdominal Exercises–Best Ab Exercises–Core Workout. Many experts believe when you strengthen your core, you strengthen your whole body. Try these exercises to do just that (and get flat abs as a bonus).
23. Swimming for Runners Cross Training. Learn about the exceptional benefits of swimming as a cross-training tool for runners.
24. Cross-Training for Runners. Find out why and how to cross-train successfully. They also include a great list of running-friendly cross-training activities.
25. Mix It Up. This article not only offers cross-training activities, but it also breaks them down by body area of focus such as lower back or upper body.

Injury Prevention

Injury doesn’t have to be a part of running. Follow this advice and keep your body free from injury.

26. Train Hard and Rest Well. Read this article from master runner Alisa Harvey to learn the importance of rest time to prevent injury.
27. An Ounce of Prevention. Find great tips on preventing injury when running with this article.
28. Running Injury Prevention and Recovery Tools. These great gadgets will help you avoid or recover from your running injuries.
29. Patellofemoral Pain Syndrome ("Runner’s Knee"). Learn how to avoid the most common running injury with this advice.
30. Strong Medicine. This article offers exercises to perform in order to build muscles that don’t normally get a workout while running and stave off injury.
31. Ice Baths: Cold Therapy. If you do any distance running, then learn how ice baths can work to prevent injury to your body.
32. Learn to Stretch Your Inner Thighs. This method of stretching your inner thighs will reduce the chance of injury due to either under or over-stretching.
33. How to Buy the Right Running Shoes. Go for comfort and injury prevention by ensuring you have the proper shoes for your foot and running style.
34. Head-to-Toe Running Stretches. Learn the best stretches to help avoid injury.
35. Avoid Your Next Blister. Find three easy ways to avoid getting blisters on your feet.
36. 10 Common Running Mistakes to Avoid. Follow this advice and avoid these 10 things in order to keep injuries at bay.
37. The Fix: A Primer for Treating Running Injuries. Learn what to do if you didn’t heed the above advice and have an injury.

Running Tools

These tools and calculators can help any kind of runner, no matter if you enjoy jogging around the neighborhood or are training for a marathon.

38. Smart Coach. This tools from Runner’s World allows you to enter information about your past runs and how you would like to start training to receive a training program that is individualized to your ability and goals.
39. MapMyRun. Use this tool to create a map of your runs, find a run, or log your training information.
40. Run the Nation. This site offers several tools to help with your running including a body fat calculator, race pace calculator, workout calorie counter, and more.
41. RunningAHEAD. With this tool, you can log and track your runs, and then analyze them to make sure you are staying on track with your goals.
42. Runworks Running Calculator. Enter the data from your last run into this calculator to find your level of fitness and help predict how you will do in longer races.
43. Runbayou: VDOT Calculator. Similar to the previous calculator, this one finds your level of fitness based on your last race. This calculator also provides paces for five different running zones to help you create the perfect training routine.
44. Runningmap.com. Use this tool to map your runs, plan for future runs, and even share your running maps with others.
45. Running4Women.com. This site offers lots of tools for women to use when training including a body mass index calculator, heart rate monitor, and a pace calculator.
46. MarathonGuide.com. This site offers running calculators, fitness calculators, and health/nutrition calculators. While written for those training for a marathon, any runner can find these calculators useful.
47. Track Lane Distance Calculator. If you run on a track, use this calculator to determine what the offset distance is for each of the lanes. You will need to know the specifics of the track and race details including lane width and distance of the race.
48. Walk, Jog, or Run Pace Calculator. Use this calculator to determine your pace no matter which mode of moving you enjoy. Just enter the distance you went and the amount of time it took you to do so.
49. Stride Distance Calculator. If you can’t afford a pedometer, this calculator can help you find the same information. By measuring your stride distance, you can determine the distance traveled very accurately.
50. JogTunes. Support indie artists and get great running music that matches your pace at this site.

Healthy Living

Make sure you are getting enough sleep, preventing illness, and generally approaching your health and wellness from a proactive position with these resources.

51. Time Management: How to run a marathon and still have time for sex. This article does an excellent job of both mapping out a training program that doesn’t rule your life and also describing why making time for the rest of life is important.
52. 9 Little Known Ways to Sleep So it Counts. Waking up from a full night’s sleep feeling exhausted is no good. Follow these tips to help you get the most from your sleep.
53. Six Sleep Tips. Using relaxation and visualization, these suggestions will help get you on your way to a good night’s (or day’s) rest.
54. Holistic Approach to Wellness. Being healthy is usually the goal for most people, yet it is easy for the balance in life to get disrupted and result in ill health. Read this article to examine your life and make sure you balance each of the facets to ensure continued good health and well-being.
55. 11 Odd but Simple Ways to Improve Your Health. Move beyond simply improving diet and exercise with these interesting suggestions.
56. 7 Simple Ways to Burst Out of Bed Each Day. These tips on taking a few extra steps to overall health will do more than just help those who struggle to get out of bed each morning. 
57. Top Ten Health & Wellness Gifts: For the Mind, Body, and Spirit. These are gifts worth getting all year round.
58. Whole Longevity. Find out how healthy living can increase your longevity and quality of life with the articles on this site.
59. Prevention is better than cure. This article about holistic healthcare explains how prevention is the best form of healthcare.
60. National Center for Complementary and Alternative Medicine. Sponsored by the National Institutes of Health, this comprehensive site offers information about specific forms of medicine, clinical trials, research, training, and more to help you stay healthy.
61. RoadID. Keep all your emergency contact information on you with this ID strap that can go on your ankle, wrist, or shoe.

Nutrition

Eating well and putting the right types of foods in your body are important to ensure you are in top shape. These resources will help you get the best nutrition.

62. The Athlete’s Kitchen: The ABCs of Sports Nutrition. Go through the alphabet to get important nutrition information for you as a runner.
63. RunFast Ideas for Healthy Snacking. This article offers advice on how and why to snack healthily as well as specific healthy snack suggestions.
64. Owner’s Manual: Ease Your Woes. Find out how adding probiotics to your diet can help runners, especially distance runners, fight off GI problems and upper respiratory track infections.
65. Do You Get Enough Probiotics In Your Diet?.While this blog post is specifically focused on weight loss, it does an excellent job of explaining why probiotics are important for your body.
66. Fueling the Runner: Bone Health. Learn how to avoid stress fractures and nurture your bone health with this article.
67. Superfoods. Goji berries and cacao nibs?  Learn what is so special about these superfoods and others that you might be more familiar eating with this podcast. Be sure to listen to the other installments in the superfoods series.
68. Top 15 Diet Hacks. This list offers tips on how to shift your eating habits to a more healthy style.  Don’t forget to read the Comments for more tips.
69. Organic Guide. Included in this blog are posts about organic-relevant news pieces as well as many organic food topics such as growing your own sprouts, finding a good juicer, and recipes.
70. Five Easy Pieces of an Organic Diet. Having a hard time going organic? This article will help you get started while making the biggest environmental impact.
71. 10 Tasty, Easy and Healthy Breakfast Ideas. They say breakfast is the most important meal of the day. Here are some suggestions for what to eat and how to do it when you are short on time in the mornings.
72. Antioxidant Benefits From Drinking Green Tea. Learn about how antioxidants help your body and why green tea is such an excellent source.
73. Holistic Health Nutrition Facts. Browse this blog for tons of information about nutrition and keeping your body healthy. Topics include omega-3 fatty acids, preventing heart disease, and the health benefit of minerals.
74. 7 Fish Oil Benefits Proven by Research. Taking a fish oil supplement is incredibly beneficial to your body. Choosing a high-quality fish oil will ensure the best results and eliminate any "fishy" taste from the supplement.
75. Body-for-LIFE 10 Nutritional Guidelines. Even if you are a very active person, you cannot discount the importance of nutrition. These tips tell you how to get the most out of your workout with better eating habits.

Online Nutrition Tools

Keep your body strong for your running with these helpful tools that are a nice complement to the above nutrition resources.

76. Nutritional Guideline Calculator. Not only can you find out how many calories a day you need with this calculator, but it will also give you a breakdown of how much protein, carbohydrates, and fats you need.
77. Pack a Lunch. Use this tool to determine the calories and nutrition in the lunch you pack. Make combinations of entrees, sides, snacks, and drinks and you will see the total of calories and a breakdown of the vitamins you are getting with the entire lunch.
78. CalorieKing Food Database. Find out serving size for popular foods and drinks as well as the calorie, fat, and carbohydrate information for each. This database includes everything from beer to fast food to snacks.
79. Nutrition Data Daily Needs Calculator. Scroll down this page to enter your information into this calculator to discover what your nutritional needs are. The breakdown includes specific amounts of vitamins and minerals you should be getting each day.
80. The Bored.com Nutrition Calculator. Whether you want to scroll through the list of types of food or do a search for a specific food, you can find all the nutritional data. This calculator even does fast food, so if you want to learn about that breakfast at McDonald’s, just type in the name of your food and get the nutritional value.
81. Workouts for Women Nutritional Calculator. Type in your information to discover your nutritional requirements. The results are categorized by caloric expenditure and requirements for carbohydrates, fat, protein, and calcium.
82. Your Health Your Way Nutrition Calculator. Search for a particular food or add in all of your foods for an entire meal to find out the nutritional data for what you are eating.
83. Fast Food Nutrition Facts Calculator. Designed for determining the amount of calories your child is getting from fast food, this calculator also works for adults. Select menu items from several popular fast food restaurants and find out the percentage of calories received in that meal as well as fat content.
84. NAT Tool. Use this tool to determine the nutritional content of the food you eat. Just enter your age and gender and the food you want analyzed to receive a report.

Health and Fitness Calculators

Stay on top of your health and fitness progress with these online calculators.

85. Healthy Body Calculator. Plug in your age, height, weight, fitness levels, and any other information you may know about your body style to get a simple report about your overall health. You can also request nutrition facts to help you maintain, lose, or gain weight.
86. Activity Calorie Calculator. Tell your weight and the duration of your activity and this calculator will give you the amount of calories burned for 222 different activities.
87. Your Total Health. Choose from 11 different calculators (or choose all of them) to find out anything from your body mass index to daily calcium requirement to target heart rate.
88. Self.com Fitness Calculators. Use these calculators to find your BMI, ideal weight range, happy weight, and caloric needs. You can also select from 19 different activities to learn how many calories each one burns.
89. ExRx Fitness Calculators. This extensive list of calculators offers everything from body composition to male girth to risk class calculators. If you are looking for a fitness calculator, this is a great resource.
90. Health and Fitness Calculator v.1.0. Download this calculator to discover your BMI and what risks you have for size-related diseases. You will need your weight, height, and waist size to use this calculator.
91. Active.com Fitness Calculators. Calculate your pace, target heart rate, body fat index, body mass index, and more with these fitness calculators.
92. Changing Shape Health and Fitness Calculators. These calculators range from food fat content to daily protein requirements to one-rep calculator to help you determine your strength.

Running Blogs

Stay motivated and learn tips and techniques from others to keep you in top shape the healthy way with these informative and entertaining blogs.

93. A Passion for Running. This 40 year-old marathoner blogs about his experiences and accomplishments with both running and life.
94. Cool Running Viewpoint . This collaboration of posts keep runners informed about races, running news, and more.
95. The Complete Running Blog Network. Get news and videos in addition to helpful articles for running aficionados. This blog network is for runners of varying experience and fitness levels.
96. Riding the Wind. This blog offers runs, statistics, and details of each specific run. For distance runners especially, this blog provides a high standard for which to shoot.
97. Skyrunner.com. This blog breaks the mold of typical blogs, but offers plenty for running folks to enjoy nonetheless. Be sure to click on "Running & Rambling" for the list of articles.
98. LaSportiva Mountain Running Blog. If mountain running is your thing, check out this blog which details races, winners and more.
99. …miles to go before I sleep…. Trail runners will enjoy this blog that brings lively descriptions and photos of various runs.
100. irunfar.com. This blog features gear reviews, race previews, runner and trail profiles, and various topics on ultrarunning. The eclectic yet entertaining new format of this blog is worth reading.
101. See Mike Run. Anyone who runs in Banff must be in awesome shape. Read about Mike’s runs amidst the gorgeous scenery of Banff, and enjoy the photos he includes as well.
102. Cynical Mud Babe. Follow spunky Cynical Mud Babe as she chronicles her adventurous runs. The fun photos are worth a visit to this blog as well.
103. Run Dude, Run!. Deanna Stoppler takes her readers along for her runs with her descriptions and beautiful photos. You can also enjoy the side trips she offers as well, such as reading about her dogs, job interview wardrobe woes, and more.

 

Recovery strategies to enhance performance and reduce injury

By Shawn Talbot, PhD.
In the realm of elite sport, scientists, coaches and athletes are aware that a hallmark of top-level athletic performance is an outstanding ability to recover from intense workouts and competition. And understanding how nutrition is linked to recovery is essential. For trail runners, full recovery after a big day pounding the dirt is often the difference between staying healthy and injury free or being stuck indoors due to illness or chronic pain. The Downside to a Good Workout An exhausting trail run can leave your body dehydrated, depleted of glycogen (carbohydrate) stores, overexposed to free radicals (leading to cellular damage) and cytokines (leading to inflammation) and suffering from tissue damage (mostly leg muscles and lungs). This "depletion" is what causes sore muscles, stiff tendons, creaky joints and low energy levels for a day or two following a hard effort. Studies from the Australian Institute of Sport and from Appalachian State University show that after a middle-distance race (five to 13 miles) as much as 70 percent of participants experience an upper-respiratory tract infection such as a cold, flu or sore throat due to a temporary exercise-induced suppression of the immune system. An ideal recovery strategy involves immediately replacing what your body lost during exercise through proper recovery nutrition. Nutritional Recovery Triad Three aspects to optimal post-exercise recovery are hydration, glycogen replacement and "biochemical balance," which involves reducing inflammation in joints and muscles, reversing oxidation, repairing tissue and restoring the immune system. Oxidation and inflammation are related chemical reactions that cause cellular damage, leading to problems such as fatigue, infections and muscle soreness. Since it can be difficult to drink enough during long, intense sessions, assume your body is dehydrated post-run and drink more than your thirst demands. Electrolyte beverages with a low sugar concentration are superior to water in the body’s ability to absorb and retain the fluid. Despite the wide variety of bars, gels and beverages, the bottom line is to select something that tastes good and your stomach can tolerate. A post-exercise snack immediately replaces the sugar stores burned off during exercise. Consuming carbohydrates and protein in liquid form (such as one-percent chocolate milk) is a convenient way to refuel and rehydrate simultaneously. As a rule of thumb, consume around 300 to 500 carbohydrate calories as soon as possible following exercise. Great snacks are banana with yogurt, a handful of nuts and an apple or a bowl of whole-grain cereal topped with berries and one-percent milk. Wash down solid food with plenty of water or sports drink. While rehydration and glycogen replacement replaces what your body lost, biochemical balancing restores the body’s chemistry to normal levels. Exercise-induced inflammation and oxidation damages muscles, lung tissue and temporarily suppresses the immune system. Until you have rested, you are at increased risk of colds, flu and other respiratory tract infections, injuries such as tendonitis, strains, stress fractures and overtraining which characterized by lethargy, depression and general moodiness. Anti-oxidant-rich berries (blueberries, blackberries and raspberries), most fruit juices (orange, grape, and apple) and dietary supplements containing flavonoids and inflammation-reducing enzymes help repair tissues. Foods containing these nutrients are pineapple and papaya, roasted soy nuts and other soy products containing immune-balancing beta-sitosterol. Powerful Protein Although regular moderate exercise is associated with strengthening the immune system, intense training and competition suppresses immune function. The longer the event, the longer this affect can last. A marathon-distance run can leave an athlete susceptible to infection and viruses for up to two weeks, during which time the body cannot effectively fight off infections or repair exhausted muscles and joints. Protein is made up of amino acids and is essential for rebuilding damaged muscle tissue and restoring immune system function. Protein-packed foods, such as milk or yogurt (non low-fat varieties) or a palm-sized portion of beef, poultry, fish or legumes (beans), provide amino-acid building blocks for tissue repair. The immune system uses proteins made up of glutamine and the three branched chain amino acids (BCAA) as fuel. Whey protein, found in some post-exercise recovery drinks and dairy products, is a decent source of all four essential amino acids, but some studies suggest that amino acid uptake is faster when consumed as isolated nutrients in the form of dietary supplements. Look for products that deliver effective levels of BCAAs (1500mg) and glutamine (1000mg) in the proper ratios for post-exercise immune system support. Don’t fall for the "more is better" gimmick, but instead look for products that back up their formulations with research studies on runners. All protein-containing foods will have some BCAAs and glutamine, but dairy products (because of their whey component) are a particularly good food source. Recovery-enhancing nutrition may be the most reliable method to improve your trail running. Don’t just eat something after coming off the trail; instead, give some thought to "functional eating." When to Eat What Immediate after-workout snack Within two hours of your run, consume an easy-to-digest carbohydrate- and protein-containing snack with plenty of fluid. A peanut butter and jelly sandwich is a great choice, but eat to satisfy your personal tastes. Immediate post-exercise snacks jumpstart your body’s repair process. Evening Post-Workout Meal Your post-run dinner is a major source of tissue-repairing nutrients. This meal should include adequate protein (such as a palm-sized portion of chicken breast), carbohydrates (one or two fist-sized portions, such as pasta), antioxidants (two handfuls of brightly colored fruits or vegetables, such berries or citrus) and some added fat (a golf ball or shot-glass sized portion of full-fat salad dressing or olive oil or butter). Over the Next Week Before the Next Big Outing Continue taking your amino acid supplements–BCAAs and glutamine–to ensure adequate immune system function and repair any lingering muscle or lung damage. Dehydration can persist for several days following a long run and even modest levels of dehydration can inhibit recovery, so be sure to hydrate adequately (indicated by clear urine) before your next trail run. Shawn Talbott holds a PhD in nutritional biochemistry and MS in Exercise Science, and practices recovery principles after his trail runs in Utah’s Wasatch Mountains. He can be reached at smtalbott@supplementwatch.com.

Jogging or cycling through middle age can delay aging by 12 years

 

Exercise: Cycling can hold back the years

By JENNY HOPE

Taking regular aerobic exercise could stop the biological clock and delay ageing by up to 12 years, claim researchers.

Keeping fit by jogging or cycling through middle age and beyond slows and even reverses the decline in muscle power, balance and co-ordination in later life.

Without regular workouts, maximum aerobic power falls in men by up to half between the ages of 20 and 60.

Women begin to lose fitness aged around 35, with aerobic power also falling by up to half by the age of 60.

 

Eventually, everyday activities become "intolerably fatiguing" for older men and women, says the study published in the British Journal of Sports Medicine.

But cardiovascular training – which strengthens the heart and lungs – would compensate for the onset of middle age, when the body's capacity to use oxygen and generate energy falls with each passing decade.

 And it has the added bonus of prolonging physical independence in old age, according to physical education experts at Toronto University.

They were exploring the idea, first put forward by them 20 years ago, that one of the most important factors influencing the quality of life in old people was the maintenance of sufficient "aerobic power".

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The latest study analysed existing research to discover how far the benefits of training last into old age.

It found that relatively high-intensity aerobic exercise over a relatively long period of time could boost maximal aerobic power by 25 per cent.

Dr Roy Shephard, of the university's faculty of physical education and health, said long-term aerobic training can maintain or restore aerobic power in later life.

The effect is the equivalent of turning back the biological clock for older people by up to 12 years, he added.

He said: "A regular exercise programme can slow or reverse the loss of aerobic fitness, reducing the individual's biological age and prolonging independence."

In the UK, most people do not exercise five times a week for 30 minutes or more – the Government's official recommendation for maximum health benefits.

The level of exertion should be enough to raise the heart rate to 120 beats a minute or higher, which includes a brisk walk and swimming.

But taking a stroll or even doing the gardening is also regarded as healthy activity.

A recent survey revealed at least one-quarter of men and women take no moderate or vigorous physical activity.

Other evidence shows regular activity cuts the risk of a range of health problems including diabetes, depression and heart disease. It also reduces the chances of premature death from any illness.

Discover 100 Ways to Lose 10 Pounds, Feel Better & Become Healthier …

 

Discover 100 Ways to

Lose 10 Pounds,

Feel Better &

Become Healthier …
 
Without Taking Any “Magical Pills,”  Buying an Expensive Gym Membership … Or Going on a Dangerous Fad Diet! 

 

Dear friend,

If you have been searching for weight-loss and better health tips that really work … tips that you can begin using immediately to:

·        Feel better than you have in years!

As well as:

·        Melt away the body fat and keep it off for good!

·        Get in the best shape of your life!

·        And more!

Then this is quite frankly the most important letter you will ever read!

Here’s why:

I’m about to reveal to you an amazing new ebook that reveals 100 proven tips you can use to lose weight quickly and keep it off for good!

Introducing the “100 Ways to Lose 10 Pounds” eBook …

Believe it or not, there was a time not that long ago, when the thought of losing weight didn’t even occur to most people in our society. Back then, people ate what mom cooked for dinner and they went to work. The difference between that society and today’s society is that work back then was not at a desk with a computer screen on it, but on your feet in the fields or on a warehouse floor.

Back then people worked physically because that was the only way to work, in fact, that’s why it was called work!  It was during this time that people could eat anything they wanted because they were burning much more calories than what they consumed.

But, like all good things, that too has passed and the technology of today’s world has left us in one condition – an overweight one.  Our lifestyles have changed drastically and our comfort level has increased dramatically.  As they say, every rose has its thorn and for our society our desire to have comfortable lives and to work less has begun to show around the waistline.

The bad thing about all of this is the more weight you gain, the more dangerous it becomes.  Extra weight spells illness, whether it is in the form of diabetes or a heart condition, it’s bound to show up if you don’t do something about it.  This ebook is your guide to losing that first 10 pounds that we all struggle with.  It’s amazing what little changes in your life can add up to you losing 10 pounds and they all revolve around eating right and getting your body moving!

Here is Just Some of What You Will Learn by Reading

the “100 Ways to Lose 10 Pounds” eBook:

• What you should always do before you sit down to eat if you really want to lose weight fast!
• What foods are good to eat – and what foods you should stay away from at all costs!
• What food is truly your friend when it comes to shedding pounds like crazy!
• Whether counting calories is a good idea or a bad one – what you learn here may surprise you!
• How to lose weight by making a few easy, painless changes in the way you cook
• Why crash diets don’t work and, in fact,  often do more harm than good
• Several easy things you can do on a daily basis to jump start your body into losing weight!
• How to use exercise to turn your body into a fat-burning furnace that runs 24/7!
• How to select an exercise routine that fits your lifestyle
• How many minutes of cardio exercise you really need a day!
• The ultimate key to losing weight fast and keeping it off for good!
• And much, much more!
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The “100 Ways to Lose 10 Pounds” ebook presents easy-to-follow, easy-to-stick-to, truly healthy weight-loss tips that eliminate the complexity of many popular exercise and diet programs as well as their tendency to leave customers wanting, and needing, more!

Basically, this ebook provides you with a lifetime of weight-loss education in a few minutes.

It’s time for you to get this ebook and start losing weight quickly and painlessly!

 

 

Sincerely,

Ray Gill

Heal Your Heartburn Through Acid Reflux Diet

 

Acid Reflux, another term for heartburn, is a disease which is created by a simple imbalance of chemical make-up in the body–the attack of acid reflux in the esophagus when it is supposed to be in the stomach only.

The fact that Acid Reflux, the acid indigestion, affects not just adults but also infants and children, make it essential for everyone to be aware of its symptoms and how it can be prevented.

Since the Acid Reflux is triggered by various foods like chocolate, citrus fruits, spicy foods, including fried and fatty foods. Together with the time of day the foods are eaten and over eating which causes excessive weight. Therefore, the key to avoid the heartburning uneasiness brought by the Acid reflux also lies on the foods—a manage diet.

Truth in studies show that a specific food can head out acid reflux, so it is vital that everyone must take a careful observation of their eating habits.

Nevertheless, any person who is suffering from Acid Reflux needs a diet that would suit to treat the illness, the foods that should be taken and those which should not be.

Now, you might be wondering what could be the best diet to observe to avoid acid reflux, the heartburn-free recipes that are fitted to an Acid Reflux diet.

It was distinguished that drinking milk can be a speedy cure to alleviate acid reflux trouble. Although, milk produces an action and encourages discharge of more stomach acid, causing then acid reflux.

So, people affected by heartburn should follow a diet wherein they eat a small meal during dinner and follow it up with a small snack before they go to sleep, crackers for instance.

Likewise, they should make sure that they their meal are rich in complex carbohydrates. This includes breads, rice and pasta; this fixes the excessive acid in the stomach, hence, giving it an easy feeling.

Chew your foods well, do not rush on eating, 20 minutes for each meal will do. Extract all the nourishment that you can get in your food.

Along with the diet, it is also advisable to keep yourself in a straight position during and after eating, for least 45 minutes.

Remove from your diet high-fat foods, this will tend to stay in the stomach longer, with this, the stomach will be forced to produce more acids for digestion.

In addition, avoid eating large meals; this will also stimulate the stomach to produce more acids to digest them.

One the medical specialists’ recommendations is to add more plant protein in your diet, like beans and lentils, in this process the animal protein that you have taken will be replaced.

Also, try to observe in your diet the time you spend for eating, the amount of your meal, your relaxation when you eat, and how thorough you chew your food. It is advisable that you take several small meals in a day, than you take large meals regularly, for instance six small meals a day will do than having three large ones. The procedure is simply breaking up the meal.

If you want additional information regarding proper diet to battle Acid Reflux, you can visit a nutrition-oriented health care practitioner like a dietician, naturopathic physician, or nutritionist. They can give you accurate dietary schemes that will fit your private health needs and objectives.

 

Detox Diets 101: Keeping Your body in Shape through Proper eating

 

If you’re feeling sluggish, or you think you’re always full and the food has settled in your stomach, undigested. If you think you’re fat and need to lose weight. And if you think that you’ve ingested more than the allowed preservatives and additives into your body and your liver’s starting to show symptoms of abuse, then it’s time for you to go on a Detox program.

Detox or detoxification is the process of neutralizing or eliminating toxins from the body. Detox plans may be in different forms and ways – from regular exercise to body scrubs and spa massages, to yoga and meditation. But the simplest and the most common perhaps is to go on a detox diet.

A detox diet is a program that minimizes the chemicals ingested into the body by going for organic food. It highlights food like vitamins and antioxidants that the body needs for detoxification. It also involves taking in of food that will aid in the elimination of toxins like high fiber food and water. It generally suggests a high intake of fresh vegetables, fruits, beans, nuts and lots of fluids, while cutting down on caffeine, alcohol, yeast and sugars.

So why go for a detox diet? If you’re a regular fast food chain eater, you’ve probably ingested many fat-soluble chemicals contained in the French fries, cheeseburgers, twisters and soft drinks you’ve consumed. An ‘overload’ of these chemicals in the body can lead to illness and conditions like liver malfunction, kidney problems, hormonal imbalance, nutritional deficiencies and inefficient metabolism. And the most common symptoms of these illnesses are the usual fatigue, poor skin and low tolerance to pain.

By going on a detox diet, people would have improved energy, clearer and fairer skin, a regular bowel movement, improved metabolism and digestion, increased concentration. Generally, it spells wellness and a better well-being.

A word of caution…though anyone is allowed to take on a detox diet, pregnant women or those who are nursing are cautioned not to go on such plans as they need the necessary nutrient for nursing. And unless recommended by a doctor, people with anemia, eating disorders, heart disease, low immunity, low blood pressure, ulcers, cancer, the underweight or those suffering from alcohol or drug dependency should try on a detox diet. Furthermore, such detox diet programs should be properly planned with the doctor and a nutritionist.

Other Things You Need to Know

Side effects may occur within the first few days of starting the detox diet. There’s headache and a general feeling of weakness as the body is adjusting to the change in food intake. So it is recommended to start your diet plan gradually or on Fridays when you won’t be doing much physical activity or requiring much energy. Others may experience diarrhea as the body eliminates the toxins, so take care not to be dehydrated. Drink plenty of water.

Take note that such detox diet programs should not be done for a long time. They are normally recommended to be done at least one to two times a year, and should be done during the warm months.

If you’re thinking of getting started, make sure you consult a doctor or a nutritionist. Read up on detox diets and seek advice from the experts. Remember: Too much is bad. After all, you’re doing it to improve your health, not ruin it!