Tuesday, April 9, 2013
10 Best Foods and Drinks for Exercising
You know exercise is key if you want to stay fit. But did you know that what you eat and drink can help you reach your fitness goals faster? By feeding your body the right nutrients you can ensure it’s getting the raw materials it needs to help you power through your workout and build and repair muscle afterward. Jumpstart your exercise program with these 10 essential food and drinks.
Oatmeal
When it comes to priming your muscles for a workout, carbs are your best friend. They provide glucose, the fuel your muscles run on. But, like different grades of gasoline, not all carbohydrates are created equally. Slowly-digested, complex carbs from whole grains deliver a sustained blood sugar release that energizes you throughout your workout. And oatmeal is a winning choice. It’s rich in beta-glucan, a fiber that slows digestion and keeps blood sugar on an even keel. For maximum results, choose whole oats. They’re digested more slowly than quick cooking or instant oatmeal.
Oatmeal
When it comes to priming your muscles for a workout, carbs are your best friend. They provide glucose, the fuel your muscles run on. But, like different grades of gasoline, not all carbohydrates are created equally. Slowly-digested, complex carbs from whole grains deliver a sustained blood sugar release that energizes you throughout your workout. And oatmeal is a winning choice. It’s rich in beta-glucan, a fiber that slows digestion and keeps blood sugar on an even keel. For maximum results, choose whole oats. They’re digested more slowly than quick cooking or instant oatmeal.
Coffee
If you’re a java junkie we have happy news for you. Downing 12 ounces of coffee an hour before you hit the gym or track can help you workout longer and boost your endurance. It can also ease exercise-related aches and pains. A 2009 University of Illinois at Urbana-Champaign study found that men who received a jolt of caffeine an hour before bicycling intensely reported less muscle pain during their workout than a similar group of cyclists who went caffeine free. Worried that cup of Joe will dehydrate you? Don’t be. The American College of Sports Medicine states that caffeine isn’t an issue when it comes to hydration.
If you’re a java junkie we have happy news for you. Downing 12 ounces of coffee an hour before you hit the gym or track can help you workout longer and boost your endurance. It can also ease exercise-related aches and pains. A 2009 University of Illinois at Urbana-Champaign study found that men who received a jolt of caffeine an hour before bicycling intensely reported less muscle pain during their workout than a similar group of cyclists who went caffeine free. Worried that cup of Joe will dehydrate you? Don’t be. The American College of Sports Medicine states that caffeine isn’t an issue when it comes to hydration.
Oysters
These mollusks are loaded with iron, needed to build hemoglobin, which delivers oxygen throughout your body. Skimp on this crucial mineral and you might not have the energy to drag yourself to the gym. Or, when you do, you’ll feel it. When working muscles don’t get the oxygen they need, they pump out lactic acid causing you to tire quickly. Just six medium oysters supply 20 percent of the iron a woman needs and half the iron a man requires in a day. Oysters with Pink Peppercorn Mignonette feature oysters at their unadulterated best. Try the recipe here.
Almonds
It may sound counterintuitive, but the more intensely you exercise the more damaging free radicals your body produces. Enter almonds. They’re a top source of antioxidants like flavonoids, phenolic acids, and vitamin E—all of which protect against harmful free radicals. In fact, cyclists who ate 60 almonds a day before meals for four weeks boosted their antioxidant capacity by 43 percent according to a study presented at the 2009 annual meeting of the American College of Sports Medicine. They also increased their trial time distance by 5 percent too.
Raisins
Skip the energy bar and fuel up with a small box of raisins instead. They’re just as portable as an energy bar, yet deliver so much more, like energy-boosting carbs and potassium, one of the most underrated sports nutrients around. Potassium naturally maintains fluid balance, helping to prevent dehydration as well as muscle cramps. But when you work up a sweat, you loose it. Conveniently, a small box of raisins provides more than 300 milligrams of this mighty mineral, nearly as much as you’d get from a small banana.
Water
Think you need a sports drink during or after exercise? Not if you’re hoofing it for less than 60 minutes according to the American Dietetic Association’s Sports, Cardiovascular and Wellness Dietetic Practice Group. Unless you work out an hour or more—or are an extremely heavy sweater—good old H2O is the perfect hydration drink. The best way to make sure you’re getting enough fluids: weigh yourself before and after exercise. Then drink two and a half cups of fluid for every pound you’ve lost.
Low-Fat Ricotta with Honey
After hitting the weight room, your muscles are hungry for protein to help them repair and rebuild. Whey protein, used to make ricotta cheese, is a top pick. Whey is rich in B-lactoglobulin, a protein that’s especially effective in stimulating muscle resynthesis according to a 2010 Nutrition & Metabolism study. Adding some quickly digested carbs—like a drizzle of honey—to this post-exercise snack encourages your muscles soak up that protein even faster.
Salmon
If you’re pumping iron, salmon could make you stronger. With 22 grams of high quality protein per three ounces, this smart catch provides the building blocks your body needs to re- synthesize muscle tissue after a tough workout. And that’s not all. Salmonis also nature’s number one source of vitamin D, a nutrient that many of us don’t get enough of. That can make it harder to build muscle according to a 2010 Osteoporosis International study which links low vitamin D levels to decreased muscle strength.
Tomato Juice
If you bike or run an hour or more, you’re not just losing fluids. You’re also sweating out electrolytes like sodium and potassium. You could replace them with a sports drink or you could chase down some water with a glass of tomato juice. It’s filled with potassium and sodium. One eight-ounce glass delivers six-and-a-half times the sodium and 15 times the potassium you’d get from your standard sports drink.
Ginger
Does your workout leave you aching? Instead heading to the medicine cabinet for a couple of aspirin, make a b-line to the kitchen for some ginger. According to a 2010 Journal of Pain study, this potent anti-inflammatory root eases post exercise muscle pain. It’s also been shown to reduce joint stiffness and swelling too. Try fresh ginger in Carrot, Apple, and Ginger Refresher as an after-workout snack or Curry Ginger Butternut Squash Soup for a soothing supper.
These mollusks are loaded with iron, needed to build hemoglobin, which delivers oxygen throughout your body. Skimp on this crucial mineral and you might not have the energy to drag yourself to the gym. Or, when you do, you’ll feel it. When working muscles don’t get the oxygen they need, they pump out lactic acid causing you to tire quickly. Just six medium oysters supply 20 percent of the iron a woman needs and half the iron a man requires in a day. Oysters with Pink Peppercorn Mignonette feature oysters at their unadulterated best. Try the recipe here.
Almonds
It may sound counterintuitive, but the more intensely you exercise the more damaging free radicals your body produces. Enter almonds. They’re a top source of antioxidants like flavonoids, phenolic acids, and vitamin E—all of which protect against harmful free radicals. In fact, cyclists who ate 60 almonds a day before meals for four weeks boosted their antioxidant capacity by 43 percent according to a study presented at the 2009 annual meeting of the American College of Sports Medicine. They also increased their trial time distance by 5 percent too.
Raisins
Skip the energy bar and fuel up with a small box of raisins instead. They’re just as portable as an energy bar, yet deliver so much more, like energy-boosting carbs and potassium, one of the most underrated sports nutrients around. Potassium naturally maintains fluid balance, helping to prevent dehydration as well as muscle cramps. But when you work up a sweat, you loose it. Conveniently, a small box of raisins provides more than 300 milligrams of this mighty mineral, nearly as much as you’d get from a small banana.
Water
Think you need a sports drink during or after exercise? Not if you’re hoofing it for less than 60 minutes according to the American Dietetic Association’s Sports, Cardiovascular and Wellness Dietetic Practice Group. Unless you work out an hour or more—or are an extremely heavy sweater—good old H2O is the perfect hydration drink. The best way to make sure you’re getting enough fluids: weigh yourself before and after exercise. Then drink two and a half cups of fluid for every pound you’ve lost.
Low-Fat Ricotta with Honey
After hitting the weight room, your muscles are hungry for protein to help them repair and rebuild. Whey protein, used to make ricotta cheese, is a top pick. Whey is rich in B-lactoglobulin, a protein that’s especially effective in stimulating muscle resynthesis according to a 2010 Nutrition & Metabolism study. Adding some quickly digested carbs—like a drizzle of honey—to this post-exercise snack encourages your muscles soak up that protein even faster.
Salmon
If you’re pumping iron, salmon could make you stronger. With 22 grams of high quality protein per three ounces, this smart catch provides the building blocks your body needs to re- synthesize muscle tissue after a tough workout. And that’s not all. Salmonis also nature’s number one source of vitamin D, a nutrient that many of us don’t get enough of. That can make it harder to build muscle according to a 2010 Osteoporosis International study which links low vitamin D levels to decreased muscle strength.
Tomato Juice
If you bike or run an hour or more, you’re not just losing fluids. You’re also sweating out electrolytes like sodium and potassium. You could replace them with a sports drink or you could chase down some water with a glass of tomato juice. It’s filled with potassium and sodium. One eight-ounce glass delivers six-and-a-half times the sodium and 15 times the potassium you’d get from your standard sports drink.
Ginger
Does your workout leave you aching? Instead heading to the medicine cabinet for a couple of aspirin, make a b-line to the kitchen for some ginger. According to a 2010 Journal of Pain study, this potent anti-inflammatory root eases post exercise muscle pain. It’s also been shown to reduce joint stiffness and swelling too. Try fresh ginger in Carrot, Apple, and Ginger Refresher as an after-workout snack or Curry Ginger Butternut Squash Soup for a soothing supper.
Have a very fit day!
Friday, April 5, 2013
Healthy Foods for Under a Dollar.. Holla!
Forget that 99 cent bag of Chips. Choose feel-good foods that are great for the body and even better for your budget. Here's our list of 44 tasty, healthy(!) foods, all for under a buck per serving. *Prices may vary depending on location and store.
PROTEIN
Black beans, $0.30 cents per ½ cup serving, about $1 per can
Ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Pro-tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants. Cook up some black bean soup YUM!
Eggs, $0.19 per egg, about $2 per dozen
Good source of a quick and easy protein
Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag
Rich in monounsaturated fat and fiber, these super-nuts could reduce the risk of diabetes and decrease body weight. (just do not over indulge they are high in calories)
Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bag
These legumes are a healthy treat. When eating in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease.
Garbanzo beans, $0.30 per ½ cup serving, about $1 per can
A lot fiber and you can make your own hummus.
Lentils, $0.12 per ½ cup serving, about $1 per pound (dry, in bulk)
With more protein per pound than beef, lentils are a filling food rich with antioxidants.
Oats, $0.13 per serving, about $1 per pound (in bulk)
Oats are high in fiber, low in fat, and may even help lower cholesterol
Pinto beans, $0.30 cents per ½ cup serving, about $1 per can
These beans are full of protein and fiber.
Tofu, $0.50 cents per a 4 oz serving, about $2 per pound
High in protein and low in fat.
Pumpkin seeds, $0.50 per 1oz serving, about $5 per pound
Filled with essential vitamins and minerals, along with protein and iron.
Chicken breasts, $0.75 per 4 oz serving, about $2.99 per pound
Good source of protein.
Canned salmon, $0.75 per serving, about $1.50 per can
Omega-3-packed protein power.
Canned tuna, $0.75 cents, about $1.50 per can
Omega-3 packed protein
Whey protein, $0.75 cents per scoop, about $40 per 3 lb container. I love Isopure Carb free! 210 calories to 50 grams of protein!
FRUIT
Grapes, $0.75 per 1 cup serving, about $1.50 per pound
These sweet little treats are high in antioxidants, which may help reduce cholesterol.
Apples, about $0.50 to $0.75 per apple (depending on variety)
Vitamin C and cancer-fighting antioxidants.
Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch
Filled with fiber and potassium.
Kiwi, about $0.40 per kiwi
Fun fact: Kiwi’s are actually berries and are filled with vitamin C and fiber.
Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon
Watermelon, $0.30 per 1 cup serving, $5 per melon
Filled with vitamin C — a cancer-fighting antioxidant that helps strengthen immunity and promote bone health.
Pears, $0.85 each, about $1.75 per pound (depending on variety)
They’re also full o’ fiber and may help prevent strokes.
Oranges, $0.50 each, about $1 per pound (in family-sized pack)
Oranges aren't just about their vitamin C. This citrus fruit is also filled with fiber, folate, and potassium.
VEGGIES
Sweet potatoes, $0.50 each, about $1 per pound
These have high levels of vitamin A, contains beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep that skin silky smooth.
Garlic, about $0.30 per bulb
It’s full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s.
Canned pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can
Has powerful antioxidant properties
Canned tomatoes (Diced), $0.50 per ½ cup serving, about $1.80 per 14.8 oz can
To really get a bang for that buck, go the canned route. Canned tomatoes are perfect for homemade sauces and stews. Tomatoes also contain exceptional amounts of the antioxidant lycopene that remains in the flesh even after cooking and canning. Just keep on the lookout for cans with no sodium added.
Onions, $0.18 each, about $0.59 per pound
Onions have a hefty dose of antioxidants
Winter squash (acorn, butternut, etc.), $0.50 per ½ cup serving, about $1.50 a pound
Squash is filled with vitamins, fiber, and potassium.
Kale, $0.50 per cup (raw, chopped), about $2 per bunch
Kale is the antioxidant king among all fruits and veggies, and contains vitamins A, C, and K, fiber, calcium, iron, and potassium Plus... kale chips. YUM!
Broccoli, $0.50 per ½ cup serving, $2 per bunch
Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.
Edamame, $0.50 per ½ cup serving, $3 per 10oz package (frozen)
Fiber and protein
Spinach, $0.50 per cup (raw), about $2 per bunch
They’re nutrient dense with vitamin A, K, and calcium.
Carrots, $0.50 each, about $2 per pound
Carrots are filled of vitamin A.
Beets, $0.35 each, about $1 per pound
There are filled with betalains, which may help prevent cancer and other degenerative diseases. They are also packed with folate, fiber, and vitamins.
WHOLE GRAINS
Wholegrain pasta, $0.37 cents per ½ cup serving, about $3 per box Move over, white stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease
Brown rice, $0.18 per ¼ cup serving, about $2 per pound
The whole-grain version is full o’ fiber.
Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels
Quinoa, $0.60 per ¼ cup serving, about $4 per box It may be hard to pronounce (that’s keen-wah), but it’s filled with protein and fiber, this super food also contains nine essential amino acids our bodies can’t produce on their own.
DAIRY
Low-fat milk, $0.25 cents per cup, about $4 per gallon
Low-fat yogurt, about $1 per 6 oz cup
Low-fat cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container
DRINKS (no sodas)
Water, free. (Well, kind of.)
Head to the nearest faucet — our bodies depend on it. Water keeps us hydrated, flushes out toxins in the body, and helps when trying to lose a few pesky pounds.
Tea, $0.10 per tea bag, about $5 a box (varies based on type)
Has antioxidant powers to helping maintain a healthy weight.
Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound
Contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance.
Have a very fit day!
Thursday, April 4, 2013
Work out for Beginners
Never worked out or just beginning? Working out can be very scary especially if you over do yourself the first day/week. Here is a quick work out plan to help you begin your quest to being a very fit you!
Make sure you warm up for 5ish mins before you do this. Go for a walk or jog in place and remember to stretch when you are done. Stretching will help your muscles not be as sore and will increase your flexibility. Need help stretching check out this post on stretching
Make sure you warm up for 5ish mins before you do this. Go for a walk or jog in place and remember to stretch when you are done. Stretching will help your muscles not be as sore and will increase your flexibility. Need help stretching check out this post on stretching
Have a very fit day!
Check me out on Facebook
If you are on Facebook, check out this page: https://www.facebook.com/pages/Fitness-with-Jamie/370491346399181
Thanks!
Have a very fit day!
Thanks!
Have a very fit day!
Wednesday, April 3, 2013
100 pushups
So I ran across this site that has an app to help you get really good at push ups Why would you do this? You make ask. Well because push ups work a lot of your upper body muscles and more muscles means more calories burned when you are resting, This program will help you increase your upper body and core strength.
Have a very fit day!
Have a very fit day!
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