Month: May 2018
You need to eat before and after a workout – it is a known fact. To truly live a healthy and active life, you should ensure that the food you eat is nutritious too; however, nutritious does not have to mean bad tasting. To prove our point, here are five pre-workout and post-workout meals that you can try.
Peanut Butter and Banana Smoothie
Who would not want to be energized by a smoothie this good? You can make this scrumptious smoothie by blending ice, bananas, a teaspoon of peanut butter, and almond milk. Customize the flavor of your drink by adding cinnamon or vanilla extract – it is entirely up to personal preference.
Bananas, in general, are a good source of energy; this amazing fruit boosts your glycogen and sugar levels. It is best to consume this 30 minutes-1 hour before the workout; additionally, it is also a nice pick-me-up after a particularly intense workout!
Greek Yogurt and Dried Fruit
To perform your best at a workout, you need to consume a certain amount of sugar. Greek yogurt with dried fruit is enough to provide you with that boost; moreover, it has enough protein and sugar to keep you feeling full without the unnecessary calories! Preparation of this meal is easy; you just mix your preferred fruits into the Greek yogurt. Some people also include a dash of honey or nuts to spruce up their snack.
If you are in a bit of a hurry, protein shakes can solve your time crunch. Proteins help prevent the muscles in your body from breaking down while at the same time, aiding in muscle recovery. You just need to blend your base liquid – either milk or juice – with your whey protein mix; you can also add fruits to enhance your shake’s flavor further! It is an easy way to get you up and running.
If you’re looking to whip up a nutritious meal quickly, make some omelets. Egg omelets are rich in protein, which are a huge help to your body’s muscles; however, consumption of protein should be done 2-3 hours before the actual workout for best performance. To make your omelets even healthier, you can include veggies in your mix, or pair your omelet with whole grain toast.
Sweet potatoes are a staple food for most bodybuilders. It has lower calories than regular white potatoes, but taste just as good! Sweet potatoes also contain lots of fiber, which helps you maintain your appetite and build up your muscles; in addition to this, sweet potato also contains carbohydrates that provide you with energy to carry out your exercise – and help you recover afterward! A common way to serve sweet potato is to cut them up into wedges and serve them; a healthier alternative to french fries!
Indeed, you don’t have to sacrifice your taste buds just to eat nutritious food. A healthy lifestyle also means having to use your creativity to find the perfect balance between healthy and yummy!
Diets and exercise are not the only aspects of an active lifestyle; in addition to these two, there are also certain habits that you need to learn to integrate into day-to-day living. Below are five healthy habits you may not be practicing – but should!
Take cold showers.
Although hot showers are considered to be more relaxing, cold showers have more health benefits. Taking a cold shower in the morning greatly increases your energy; you will be more ready to face your day! In addition to this, cold showers help activate the good kind of fat in our bodies; in turn, this aids in weight loss. Cooling yourself in cold water after a workout also speeds up your muscle recovery and eases stress; just ignore the first icy splash of water, and you will be well on your way to a healthier lifestyle.
Eat until you are satisfied, not full.
Although your Grandmother might think otherwise, it’s alright to stop eating once you feel satisfied. Eating until you feel completely full is a no-no especially if you’re trying to lose weight. To help monitor your portions and prevent overeating make sure to eat from a plate; your body will easily recognize that you have indeed eaten.
Also, do not eat for no reason – sometimes you’ll find yourself bored and reaching for that cookie jar. Learn how to control and discipline yourself around food.
Consult with medical professionals.
You should strive to visit a doctor for a check-up at least annually. Get tests done to determine whether or not you have certain deficiencies; consult a dietician to adjust your food plans accordingly. In leading an active lifestyle, you should also consult a physical therapist if the exercise and workout of your choice are what’s best for you. Medical professionals have studied extensively about health-related information while you can only search on Google; ask for their educated opinions to have a more solid approach to your personal healthy living.
Learn to relax.
All work and no play makes Jack have a weakened immune system. Don’t work yourself to the bone without leaving time for you to relax! Engage in a physical activity that you find recreational to find the perfect balance between healthy and fun. Common choices for working individuals include dancing or yoga. If you’re more of an outdoors person, you can opt to spend your free hours outside – walk, run, cycle, or hike; it does not matter what activity you do, as long as you burn calories and relax in the process.
Have rest days.
Aside from resting from your job, you also have to rest your body with your everyday workouts. Experts suggest exercising for two consecutive days then resting on the third to give your body time to cope.
These are not the only tips you should learn for you to become fit and healthy; however, this much information is enough to get you up and running. Indeed, the road to health is a long journey where you will learn as you go.