Showing posts with label boost energy. Show all posts
Showing posts with label boost energy. Show all posts
What to Eat or Drink Before a Race
The Day Before a Long Run or Race
Drink up: Divide your weight in pounds by two to determine the number of ounces of water you should drink daily. (For a 140-pound woman, that's 70 ounces, or roughly nine cups.) Going longer than 10K the next day? Take in extra electrolytes. "You lose electrolytes—minerals like sodium, potassium and magnesium—as you sweat, so it's good to start with a full tank" .
Eat up: Generally speaking, the longer the run, the more carbs you need. For races that last 90 minutes or longer, "increase your daily carbohydrate intake to 60 to 70 percent of your total calories beginning three days before your run". "And spread it out through the day." Translation: Don't simply down a giant plate of pasta the night before. Also, avoid foods high in fat or fiber to keep your belly happy.
Race Day
Wake-up: Drink eight to 16 ounces of liquid. This should be water or a sports drink, such as Argi+, or a combination of both. You can also have coffee, as caffeine may improve performance for some.
One to two hours before: Have a light, 180- to 300-calorie meal with a three to one ratio of carbs to protein, such as a smoothie with frozen fruit, milk and protein powder; one cup of nonfat Greek yogurt with eight strawberries; or two slices of toast with peanut butter.
15 minutes before or at starting line: Drink another eight to 16 ounces of liquid. For runs of less than 60 minutes, stick with water. If you're going long, "definitely use a sports drink, because its carbohydrates will help delay fatigue and give you energy".
First hour: Whenever possible, aim to drink four to six ounces of water every 15 to 20 minutes.
Second hour and after: Continue swigging every 15 to 20 minutes, but to provide muscles with the fuel they need to perform optimally, make sure you're drinking a liquid with carbs and electrolytes, like a sports drink, or try a combination of portable energy gels or chews and H2O. Aim to consume 30 to 60 grams of carbohydrates per hour during efforts that last longer than an hour.Find out more:How much water you really need to drink
Finish line: As soon as possible after finishing, have a snack or a drink that contains about 20 grams of protein and is high in carbs. "To jump-start recovery, it's best to take in something right away to help rehydrate muscles and stimulate muscle repair and rebuilding". Some good bets include a protein recovery drink, a yogurt smoothie made with fruit, or Forever Lite Ultra Protein Shake.
Rest of the day: To rehydrate, drink water as usual and try the pee test: "Your urine should be light yellow, like the color of lemonade". If it's darker—the color of apple juice, say—keep sipping. If you're a heavy or salty sweater, replenish lost sodium with a handful of salty food, like pretzels or salted nuts, or an electrolyte drink.
3 Simple Ways to Beat Stress and Boost Happiness
Are you going to let stress ruin your life? Hell no! Start doing these small rituals . . . ASAP!
Stress is powerful — manage it or it manages you, right?
Stress is powerful — manage it or it manages you, right?
How many times has stress overtaken you, depleting your energy and stealing your happiness? Suddenly your days blur together in a sea of endless to-dos and unrelenting overwhelm.
We all know the stress-fighting benefits of nutritious meals, restful nights, and regular meditation, but, if you're like most people the thought of adding one more activity is too much to bare (even if that activity would improve your life or, ironically, help you de-stress). As a result, the idea of decreasing your stress only adds to and increases your stress level (but now with a side of guilt for not doing these things).
So, what's a stressed out YOU to do?
Believe it or not, there are some very simple shifts in how you manage your stress that help you reclaim your energy and joy, not to mention your productivity and health.
The secret to keeping stress in check is creating tiny rituals — habits so little, so non-threatening and easy, they don't trigger your already freaked out brain.
You see, stress throws your brain into primitive survival mode; it's hardwired to react that way! In response, your brain hijacks blood from your more rational, creative regions to fuel the physiology of "fight or flight." So, when you're already superstressed (and remain that way as a regular day-to-day way of being), you must sneak healthy changes in below your panicked brain's radar.
Here are three easy ways to start doing that:
1. Brush away stress. Tying old and new habits together is easier than starting an entirely new behavior on its own. Your brain already has miles of dedicated wiring in place to support your existing habits—those thoughts and behaviors you repeat mindlessly day in and day out. Habits are great (healthy ones, that is) because they require such little energy that you can do them subconsciously.
After all, imagine how much mental energy you'd waste if you had to think about every step of brushing your teeth each day. But brushing your teeth is a habit already locked in place in your mind. So, why not let a NEW behavior or thought hitch-hike along that well-paved path in a way that serves you?
Let brushing your teeth become your time to also slow down your breathing and set an intention for the day. As you brush, think about how you'll be your best self once your day truly begins. What will you do to take care of yourself today? What would be one "win" for today? Pick your daily question and "brush" it into your brain. As you add this new habit to your existing habit, the two slowly but surely become intertwined.
2. "Open the door" to new possibilities. Playing off the same principle above, every time you open a door to enter a meeting, the car, a store, or your home, use it as your cue to take one long, slow, deep breath and decide mindfully how you want to show up on the other side of that door. You can either rush in mindlessly, bringing the frenzy of your last activity with you (think Pig Pen, from the Peanuts gang, only you're trailing a dirty cloud of stress), or you can let that door handle remind you to take a reset breath, and choose your presence for the next activity.
You definitely won't remember this every time you pass through a door, but you'll be surprised how empowering it is each time you DO remember and then use your breath to calm your physiology and bring your mind back to the present. Give it a try, especially on a hard day!
3. Tell a bedtime story. End each day (no matter how late you stumble to bed) with a story in which you are the star. As you pull back the covers, replace your automatic recounting of all the things you didn't get done today with a mental list of the day's wins and gifts.
Shifting your focus to appreciation for just a few moments (even if all you can muster is, "I brushed my teeth today") will help your brain disengage from the constant internal litany of "not enough" that disrupts restorative sleep and fuels your inner critic. Gratitude is a potent de-stressor capable of boosting your immune system, expanding your creativity, raising your stress resilience, and even recalibrating your happiness set point.
Why do tiny rituals work better at decreasing stress than BIG changes?
Because they subtly disrupt your busy-ness just long enough to start harvesting the power of mindfulness without requiring a lot of energy on your part. In short, they are doable because they feel doable.
Because they subtly disrupt your busy-ness just long enough to start harvesting the power of mindfulness without requiring a lot of energy on your part. In short, they are doable because they feel doable.
So, give these little rituals a try. Who knows, soon you may actually take that meditation class, start training for that 9C, or find the courage to say, "NO." But for now, easing two minutes of mental self-care into your day will boost your sense of control and fight the ravages of the stress monster.
Pick one of these tiny rituals, or get creative and design your own. Play with your day! Don't keep track of misses; savor each and every win instead.
2 Simple Ways to Boost Metabolism in the Morning
When it comes to exercising, there are two kinds of people in the world: those who work out in the morning and those who'd rather not get up before the sun. No matter which category you fall into, what you do in the morning can help or hurt your metabolism; just ask trainer Yumi Lee, co-owner of Reebok CrossFit Lab who's known for getting Jessica Alba into shape.
While you can count Yumi in the morning exercisers club, she has a recommendation for those who don't: eat breakfast almost as soon as you wake up. "Either start off with a good breakfast or a good workout," she says. "If you're going to work out within an hour of waking up, then don't eat. But if you can't work out within an hour of waking up, then eat. Either your workout or eating a healthy breakfast is going to jumpstart your metabolism."More:
If you are a morning exerciser, Yumi recommends not eating anything before a workout, especially if you normally experience stomach discomfort while you exercise. If you do need fuel before a workout, she suggests a small protein shake, a piece of toast with a protein, or a small bowl of oatmeal, but "not too much; if you can burn off what's in stores from the day before, then you're better off than just burning off what you ate for breakfast," she says.
More:
Easy To Follow Detox Plan
Detox All Day Long With This Easy-to-Follow Plan
Whether you overindulged last night or just need an extra push in the right direction, this one-day plan will help get you on your healthy way!
Morning
- Upon waking: The benefits of lemon juice are plenty, so start your day off on the right note by drinking some hot water with freshly squeezed lemon juice. Aside from giving the body a boost of vitamin C, says Dr. Frank Lipman, specialist of integrative medicine, hot water with lemon also helps to stimulate the digestive tract. Be sure to continue to drink water all throughout the day — hydration is key to a healthy detox!
- Before breakfast: When detoxing, an intense workout isn't recommended, but it's still important to keep the body warm and the blood flowing. If you're feeling a little sluggish, there's no better way to wake up the body than with some gentle, energizing yoga.
- Break the fast: Set the day up for success by eating a meal that will keep you feeling satisfied without weighing you down. Since it contains over a day's worth of fiber, it will definitely help to keep things moving.
- Midmorning coffee break: While it's encouraged to give up caffeine during a detox, sometimes it's not always feasible. Instead of ordering a cup of coffee, opt for green tea. Rich in antioxidants, green tea has also been shown to boost metabolism. If you're feeling like you need a little snack before lunch, grab a fiber-rich apple, or pair some belly-fighting blueberries with probiotic-filled Greek yogurt — each snack will aid in digestion.
More:
Afternoon
- Break often: Use this time to really care for your body's health, so as much as you can, try to move throughout the day. Get up from your desk frequently to take short walks around the office (every 20 minutes is a good benchmark). If you can't get up that often, take a moment to do some desk stretches throughout the day, and give your eyes a break by looking away from your computer using the 20-20-20 rule: look away from your computer screen every 20 minutes at a spot 20 feet away for 20 seconds.
- Lunch hour: Avoid the afternoon slump by eating a light lunch that won't weigh you down. Round out the meal with some lean protein. Take this time to eat away from your desk — put away your phone and focus on the delicious meal in front of you. Once lunch is done, allow yourself 20 or 30 minutes for a walk.
- Snack time: If you feel like you need something to hold you over until dinner, there's nothing quite like a green juice. This nutrient-dense beverage has a knack for instantly boosting energy and making you feel like you have done something really good for your body. It also doesn't hurt that it's packed with a host of essential vitamins. If you aren't able to make your own juice, pick up one of these store-bought cold-pressed juices from your grocer.
More:
Evening
- Unwind: Before heading home to plop yourself in front of the television, find a way to treat yourself! A great way to unwind and detox is to get a massage or spend time in a sauna. Both will help to ease any tension in the body and offer relief to sore muscles or joints.
- Dinner: This is the perfect time to relax with a healthy dinner full of lean protein and fresh veggies. This panko-crusted fish over kale is full of fiber, protein, and vitamins; it also only takes 20 minutes to prepare.Instead of eating in front of the TV, sit down at a table to take the time to really enjoy your dinner. You'll find that by doing so, you can focus on your food and not eat mindlessly, which is a common reason for overeating.
- Wind down: One of the best ways to detox the body is to make sure you have enough quality sleep. Sleep is connected to weight loss, stress levels, and overall health. Make a point to decompress from technology tonight, take a relaxing shower, and give yourself enough time to get a good night's rest.
How to Breathe When Running
Ever wonder why some days you feel like you can keep running and running, while on others you have zero stamina? Certainly the amount of sleep you got the night before, stress levels, and diet play a role in how you perform during your runs, but how you regulate your breath during your jogging session also effects your energy levels. Here's how to power your muscles with fresh oxygen on each stride.
Learn to breathe deeply: Your lungs are just a bit smaller than your ribcage, but most people tend to use just the top third of this powerful organ.
When you take a deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. Learning to breathe this way while running helps you take in lots of oxygen, preventing dizziness and nausea. With a little training and some stretching you can breathe to your full potential and increase your endurance. Cross-training with yoga and Pilates can also help you learn to breathe from your diaphragm.
When you take a deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. Learning to breathe this way while running helps you take in lots of oxygen, preventing dizziness and nausea. With a little training and some stretching you can breathe to your full potential and increase your endurance. Cross-training with yoga and Pilates can also help you learn to breathe from your diaphragm.
Match your breathing to your steps: For an easy-paced run, inhale for three or four steps, then exhale for the same amount. Count the steps in your head while you adjust to breathing on tempo. If you are running more intensely, your breathing tempo will increase to support your increased energy output and become faster — a breath in for one to two steps and out for one to two steps. If you can't match your steps to your breathing tempo, then you are trying to run too fast; slow down, and get back into your rhythm.
Breathe differently in cooler temps: It's important to breathe through your nose while running in chillier weather because cold air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Since your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when breathing cold air in through your mouth. Breathing through your nose not only filters out air impurities, but also warms cool air to body temperature, creating less shock for the lungs to decrease those asthma-like symptoms.
Learn to breathe through your nose: If nose breathing is difficult for you, start experimenting with the technique now before the temperature drops drastically. Breathing through the nose helps you breathe more deeply and efficiently, which will ultimately help your running no matter what the temperature is. If you plan to run in cold temps and have yet to master nose breathing, you can try wearing a bandanna (or a shirt that can be pulled up far) over your nose and mouth to help trap the moisture of your breath and humidify in the air before it reaches your lungs.
More:How Much Should You Exercise to Lose Weight?
Aloe Berry nectar health benefits
Aloe Berry Nectar‘s Health Benefits
Aloe Berry Nectar contains all of the nutritional compounds found in our Aloe Vera Gel – plus the added benefits of cranberry and apple. Why are cranberries so good? Besides their sweet flavor and distinguished urinary tract cleansing abilities, cranberries supply vitamin C and provide a natural source of pycnogenol, a powerful antioxidant that is particularly useful in maintaining collagen. Why is collagen so important? The formation of collagen is vital for the growth and repair of body tissue cells, gums, blood vessels, bones and teeth. That’s no small feat! Think of it as the glue that holds the body together… literally.Aloe Berry Nectar also contains apple juice concentrates along with its cranberry concentrates. Apple juice is known for its vitamin A and C content, as well as its potassium and pectin. Also, apples contain a larger quantity of phosphates than any other fruit or vegetable. So why is vitamin C so important? First, the body cannot store vitamin C so you must consume between 200-400 mg daily; some sources even recommend a daily intake of up to 500 mg. Vitamin C is key for immune support, fighting free radicals, and heart and eye health. That’s no small order!
Why are phosphates and vitamin A so important? According to the Linus Pauling Institute, phosphorus is an essential mineral that is required by every cell in the body for normal function. Vitamin A is necessary for normal functioning of the immune system. Once you digest the weight of that information, you won’t need to be reminded to take your daily serving of Aloe Berry Nectar!!
Let’s not forget the real reason to drink Aloe Berry Nectar… the stabilized aloe vera gel, of course. And why is aloe vera gel so important? Aloe vera provides natural support for the immune system and digestive system, along with its naturally occurring vitamins and minerals. Aloe vera gel includes trace amounts of vitamins A, B1, B2, B6, B12, C, E, folic acid and niacin – all vitamins which the body cannot produce. Drink Aloe Berry Nectar and build the body’s defense system naturally.
Aloe Berry Nectar also provides trace amounts of calcium, sodium, iron, potassium, chromium, magnesium, manganese, copper, and zinc. Now that’s a mouthful of minerals! What better way to keep your body in the shape it deserves. Your skin, will utilize these nutrients full of antioxidant capabilities. Your body needs the daily replenishment, and your body’s tissue cells, gums, blood vessels, bones and teeth will thank you too.
- Keep it together with Aloe Berry Nectar goodness. Shake well and drink daily!
Aloe Berry Nectar with discount
Aloe Berry Nectar is not sold in stores, you can buy it here through Aloe Online Store. Receive 15% discount on orders of 100$ or more. For details please visit: Forever Living Discounts.
SHOP or JOIN NOW & SAVE 15%-48%!
Interested? What Are You Waiting For? There is Nothing to Lose!
Top 10 reasons to drink Aloe Vera Gel
Aloe Vera Gel. Find out the main benefits of drinking Aloe Vera Gel
Dental Health and Hygiene
Aloe Vera Gel is extremely healthful for your mouth and gums. Take that to your next dentist appointment! Drinking Aloe Vera Gel daily will help your mouth healthy and we also have an excellent aloe vera toothgel which contains stabilized aloe vera gel and bee proplis: Forever Bright Toothgel.
Provides Rapid Soothing
Aloe Vera enhances fibroblast function. Fibroblasts are those remarkable little cells responsible for collagen formation. They also assist in the soothing of minor burns, cuts, scrapes and skin irritations.
Aloe Vera Gel Aids in Healthy Digestion
A healthy digestive tract ensures that nutrients from the foods we eat are absorbed into the blood stream. Aloe Vera has natural, detoxifying abilities. Drinking Aloe Vera Gel regularly may improve bowel regularity and increaseprotein absorption, while at the same time decrease unfriendly bacteria andyeast – all done naturally! Aloe Vera has also demonstrated its ability to assist in soothing heartburn and other types of digestive upset.
Immune Support and Function
Aloe Vera provides natural support for the immune system. Since the immune system works around the clock protecting the body, aloe vera, with its natural immune enhancers, gives the body a continual arsenal from which to draw. Drinking 2 to 4 ounces of Aloe Vera Gel regularly may give your immune system the helping hand it needs.
Aloe Vera Gel Regulates Weight and Energy Levels
Aloe Vera Gel naturally, and with regular use, allows the body to cleanse the digestive system. Our diets include many unwanted substances which can cause lethargy and exhaustion. Taken regularly, Aloe Vera Gel ensures a greater feeling of well-being, allowing energy levels to increase and helping to maintain a healthy body weight. (This is a 3 step program. 1st, “F.I.T C9” , “F.I.T 1” and then F.I.T 2)
Collagen and Elastin Repair
Aloe Vera can add a rich supply of building materials to produce and maintain healthy skin. The skin replenishes itself every 21 to 28 days. Using the nutritional building blocks of aloe vera, the skin can utilize these nutrients daily to help combat the effects of aging! A daily dose of Aloe Vera Gel can be just what your skin is thirsting for.
Daily Dose of Minerals
Some of the minerals found in aloe vera include calcium, sodium, iron, potassium, chromium, magnesium, manganese, copper, and zinc. What a powerful storehouse! We all know that adding foods to our diets with naturally occurring vitamins and minerals is recommended for overall health. Drinking Aloe Vera Gel is a natural and healthful way to replenish the body’s supply.
Daily Dose of Vitamins
Aloe Vera Gel includes Vitamins A, B1, B2, B6, B12, C and E, Folic Acid and Niacin. The human body simply cannot store some of these vitamins; therefore we need to supplement them regularly through our diets. What better way than by drinking a daily dose of Aloe Vera Gel, while at the same time building the body’s defense system naturally against oxidative stress!
Aloe Vera Gel has Anti-inflammatory Properties
Aloe Vera Gel has 12 natural substances that have been shown to inhibit inflammation without side effects. Aloe may also support proper joint and muscle mobility.
Body-Building Blocks
Amino acids are our body’s building blocks. Eight which are essential and cannot be made by the body are found within the aloe plant! Drinking Aloe Vera Gel on a regular basis allows you to help maintain your health by replenishing your body naturally with these essential amino acids. An analysis of the aloe vera plant shows that it comes closer than any other known plant to the duplication of essential amino acids. All of this, with just 2 to 4 ounces of Aloe Vera Gel, twice a day.
Buy Aloe Vera Gel
Forever Aloe Vera Gel is not sold in stores, you can buy it online. Please enter retail store to buy Aloe Vera Gel today. Receive 15% discount on orders of 100$ or more. For details please visit: Forever Living Discounts.SHOP or JOIN NOW & SAVE 15%-48%!
Interested? What Are You Waiting For? There is Nothing to Lose!
Why Drink Aloe Vera Gel Daily
Healthy living with Aloe Vera Gel
Aloe Vera Gel is not sold on its taste as we all know but for its many benefits. Aloe Vera Gel is an excellent source of micronutrients and trace elements with an anti-inflammatory and pain-killing action and an ability to balance the immune system through its long chain sugar acemannan, giving the consumers an increased sense of wellbeing.
Drinking Aloe Vera Gel
This ancient plant usually grows in areas rich in minerals which it absorbs and presents to us in a bioavailable form. After drinking the aloe vera gel for a few weeks most people notice a tangible improvement to skin , hair and nails, as these structures are provided with more of their basic building blocks. The aloe vera gelshould be refrigerated after opening and taken on an empty stomach first thing in the morning so it can enter the small bowel relatively unaffected by stomach acid and enzymes. Here, this important polysaccharide can be absorbed whole by certain specialized cells delivering it to the blood stream just as it was in the yellow bottle and just as it was in the plant.
Drinking the aloe vera gel alters the action of the gut as it speeds up gut transit time whilst smoothing out irregular contractions, a very property if you suffer from irritable bowel syndrome.Aloe vera gel will improve the absorption of food, especially protein, but I also believe it may enhance the absorption of certain drugs. People often ask me how much aloe vera gel they should take and I think this is down to individual experimentation, usually varying between 100-150 mls per day. For children and the elderly the requirement is less, remembering that a child of 12 takes an adult portion. As a rule of thumb, a six year-old will take half aloe vera gel and a three year old a quarter aloe vera gel and so on.
There are several cheaper aloe vera gel products available and these tend to be of the whole leaf variety rather than using the filleting process that we adopt. I am convinced that our method of aloe vera gel production is superior for the following reasons set out in the table opposite. There’s no space to mention everything about this quite exceptional succulent but my flyers ‘Aloe the Facts’ and ‘Top 10 Reasons to Drink Aloe Vera Gel’ will provide further details. Incidentally, I’m told that it’s an excellent cure for a hangover! So cheers!
Dr Peter Atherton. MB ChB, DObst RCOG, FRCGP Advisory Board Member
Buy Aloe Vera Gel with discount
Forever Aloe Vera Gel is not sold in stores, you can buy it here entering Aloe Retail store. Receive 15% discount on orders of 100$ or more. For details please visit: Forever Living Discounts.
SHOP or JOIN NOW & SAVE 15%-48%!
Interested? What Are You Waiting For? There is Nothing to Lose!
Subscribe to:
Posts (Atom)
Popular Posts
-
Not sure what the difference is between "wheat-free" and "grain-free" bread? Here is some great tips on how to buy a hea... -
Coconut water is touted as nature's sports drink for good reason; just like Gatorade or Powerade, it contains high levels of electrolyte... -
Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come. Don't have ti... -
If you're looking to lose weight, it's time to skip the cold cereal and start enjoying a comforting bowl of oatmeal in the morning. ... -
Discover the Pure Power of Skincare with Forever Marine Mask The look you crave and the skin you deserve in just 60 minutes. Read the secret...
-
Would you like to work from home? My name is Zoltan Lukacsi, Forever Business Owner! I help people who want: More Money Less Stress More Fre... -
Running is all about putting one foot in front of the other. Sounds easy enough, right? But if your running form is off, then you'll lik... -
For some, running is a fun pastime; for others, it's a tiresome necessity. But no matter where you fall on the running spectrum, if you... -
There's a lot of confusing information out there about whether fat in dairy products is good for you. If recent news reports have you r... -
Spring is the perfect time to cleanse your system, eat clean, and start fresh. With that said, it can be very difficult to have any semblanc...