The infamous question- What should I eat before and after a workout?
Well... It depends on your goals and the type of exercise you are doing.
If you are weight lifting or doing intense exercise (sweating), you are probably breaking down muscle. It is ideal to replenish your muscle stores with carbohydrates and repair your muscles with protein. The quickest way to do this is to use a liquid or protein shake or smoothie.
Protein Shake:
1 scoop of Whey Protein (20g of Protein)
1 banana
1/2 cup of frozen berries
4oz of Orange Juice
8oz of water
I suggest to my clients that want to lose weight, to have half of a shake before a workout and the other half after. This will supply your muscles with the energy and protein to repair and make lean sculpted muscles. Plus, drinking a shake within 1/2 to 1 hour after an intense workout will satiate your appetite.
A good alternate is milk or soy-milk if you are allergic or low on time. My room-mate drinks chocolate milk because she does not like the taste of 'Muscle Milk', 'Myoplex' or any other protein smoothie. This is a good time to have your sweets because your body needs to replace your energy stores and the sugars will digest quickly after a workout:)
On the other hand, if you are doing low intensity cardio or barely sweating, there is no immediate need to eat or drink anything right after a workout. You are probably utilizing fat as an energy source and most of us have plenty to spare. Try to go another hour without eating anything. When you are hungry try to just have an apple or small snack.
Tuesday, March 23, 2010
Monday, March 8, 2010
New Hormone Obesogen?!
Is this really happening? Chemicals that enter our bodies through poisoned food sources... If you were Ric O'Barry, director of 'The Cove' and winner of the Best Documentary at the 2010 Academy Awards, you may believe so. Similar to the polluted fish and dolphin being eaten in Japan, we are starting to eat more polluted beef, pesticides and plastics leaching into foods here in the States.
MSNBC states "Obesogens are chemicals that disrupt the function of hormonal systems; many researchers believe they lead to weight gain and, in turn, numerous diseases that curse the American populace. They enter our bodies from a variety of sources — natural hormones found in soy products, hormones administered to animals, plastics in some food and drink packaging, ingredients added to processed foods, and pesticides sprayed on produce. They act in a variety of ways: by mimicking human hormones such as estrogen, by misprogramming stem cells to become fat cells and, researchers think, by altering the function of genes."
MSNBC recommends these tips to avoid Obesogens:
1- Wash your fruits and vegetables to clean them of pesticides or buy organic.
2- Do not microwave foods in plastic containers to avoid leaching and use a non-plastic mug whenever you can.
3- Try organic and grass-fed beef.
4- Limit soy and eliminate high fructose corn syrup.
The article can be found at: http://www.msnbc.msn.com/id/35315651/ns/health-diet_and_nutrition//
MSNBC states "Obesogens are chemicals that disrupt the function of hormonal systems; many researchers believe they lead to weight gain and, in turn, numerous diseases that curse the American populace. They enter our bodies from a variety of sources — natural hormones found in soy products, hormones administered to animals, plastics in some food and drink packaging, ingredients added to processed foods, and pesticides sprayed on produce. They act in a variety of ways: by mimicking human hormones such as estrogen, by misprogramming stem cells to become fat cells and, researchers think, by altering the function of genes."
MSNBC recommends these tips to avoid Obesogens:
1- Wash your fruits and vegetables to clean them of pesticides or buy organic.
2- Do not microwave foods in plastic containers to avoid leaching and use a non-plastic mug whenever you can.
3- Try organic and grass-fed beef.
4- Limit soy and eliminate high fructose corn syrup.
The article can be found at: http://www.msnbc.msn.com/id/35315651/ns/health-diet_and_nutrition//
Wednesday, February 17, 2010
Iron Beans?
I was was having beans as a side dish today and realized wow! There is a lot of iron, 40% of your RDA, in a serving (1/2cup)
This is a great source that lists foods with the most iron: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm#AppB3
Try adding some iron to prevent symptoms of: Ulcers, hemorrhoids, fatigue, shortness of breath, decreased alertness, anemia, and digestive problems.
"Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron." http://www.mypyramid.gov/pyramid/meat_why.html
This is a great source that lists foods with the most iron: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm#AppB3
Try adding some iron to prevent symptoms of: Ulcers, hemorrhoids, fatigue, shortness of breath, decreased alertness, anemia, and digestive problems.
"Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron." http://www.mypyramid.gov/pyramid/meat_why.html
Monday, February 8, 2010
Do you want to be stronger physically and socially?
I have recently realized how different kinds of workouts affect my mood and there can be some reasons why.
Weight Lifting makes me stronger physically, socially and my self-esteem increases. Using 1-8 repetitions while Weight lifting increases muscle strength, testosterone and growth hormone if coupled with adequate sleep and diet. Increasing the postural muscles on your skeleton makes all activities of daily living easier. Whether it is, walking groceries from the car to the kitchen, sitting upright all day or picking up the kids.
Low intensity cardio (without any weightlifting) makes me moody. Low Intensity cardio facilitates fat usage. Fat is considered a hormone not just an energy source. Low intensity cardio also increases the amount of type 1 or slow-twitch muscle fibers and increases blood flow, and better allows the body to use nutrients. Possibly, by ignoring the type-2 or fast-twitch muscles there is less Testosterone and Growth Hormone. But there is an increase in fat and estrogen in our bloodstream... Hence the moodiness.
Sprints make me energetic. Sprints are anaerobic and challenge the heart and lungs in the most recognized form of fitness known to man-running. Challenging your heart and lungs to their near maximum will increase your breathing capacity and make your activities of daily living easier.
Stretching and some yoga practices relax, increase joy and help me to focus. Stretching and some yoga relaxes muscles, the mind and increases blood flow. Yoga can be a form of meditation, where you allow the mind to relax and get into your body.
I suggest for different personalities:
Do you need to be more aggressive and assertive? Lift weights more regularly.
Do you need to relax and enjoy life a little more? Do some yoga or stretch.
Would you like to be more compassionate and sensitive towards other? Do some low intensity cardio.
Are you depressed? Try running some sprints;)
I find it is best to have a combination of all of these workouts for a healthy lifestyle. Try alternating between intense workouts and lower intensity workouts to allow your body to recover.
Weight Lifting makes me stronger physically, socially and my self-esteem increases. Using 1-8 repetitions while Weight lifting increases muscle strength, testosterone and growth hormone if coupled with adequate sleep and diet. Increasing the postural muscles on your skeleton makes all activities of daily living easier. Whether it is, walking groceries from the car to the kitchen, sitting upright all day or picking up the kids.
Low intensity cardio (without any weightlifting) makes me moody. Low Intensity cardio facilitates fat usage. Fat is considered a hormone not just an energy source. Low intensity cardio also increases the amount of type 1 or slow-twitch muscle fibers and increases blood flow, and better allows the body to use nutrients. Possibly, by ignoring the type-2 or fast-twitch muscles there is less Testosterone and Growth Hormone. But there is an increase in fat and estrogen in our bloodstream... Hence the moodiness.
Sprints make me energetic. Sprints are anaerobic and challenge the heart and lungs in the most recognized form of fitness known to man-running. Challenging your heart and lungs to their near maximum will increase your breathing capacity and make your activities of daily living easier.
Stretching and some yoga practices relax, increase joy and help me to focus. Stretching and some yoga relaxes muscles, the mind and increases blood flow. Yoga can be a form of meditation, where you allow the mind to relax and get into your body.
I suggest for different personalities:
Do you need to be more aggressive and assertive? Lift weights more regularly.
Do you need to relax and enjoy life a little more? Do some yoga or stretch.
Would you like to be more compassionate and sensitive towards other? Do some low intensity cardio.
Are you depressed? Try running some sprints;)
I find it is best to have a combination of all of these workouts for a healthy lifestyle. Try alternating between intense workouts and lower intensity workouts to allow your body to recover.
Thursday, February 4, 2010
Do your legs work? If so, use them...
I had a meeting with two potential clients this week, both have serious knee problems. The knee problems are debilitating them. With the right guidance, I can get them back to a fully functioning gait allowing them to run, squat, walk, crawl, hop, leap, bound, skip, lunge or jump!
Appreciate all of these great movements given to us, they can be really fun. Allow yourself to let your legs go one day in a park and see how you are inspired to move...
Be thankful you are in good health and grateful you can use your legs.
Appreciate all of these great movements given to us, they can be really fun. Allow yourself to let your legs go one day in a park and see how you are inspired to move...
Be thankful you are in good health and grateful you can use your legs.
Wednesday, February 3, 2010
Do you have double chins or do you chose to have double chins?
I was reading through my anatomy book the other day and stumbled across a muscle I never knew was there!
Mylohyoideus is the name of the muscle located on the front side of your neck that elevates your tongue and the floor of your mouth. It is possible to decrease the appearance of your chins by strengthening this muscle. Practice raising your tongue to the roof of your mouth for reps and you will soon have better control of the appearance of your chin or chins.
Other things to consider! Your body fat: a healthy goal for your body fat is between 12-25% for women and between 3-15% for men. Having less body fat will decrease the amount of fat in your face, neck, ankels (or 'cankles') and everything in between;)
Mylohyoideus is the name of the muscle located on the front side of your neck that elevates your tongue and the floor of your mouth. It is possible to decrease the appearance of your chins by strengthening this muscle. Practice raising your tongue to the roof of your mouth for reps and you will soon have better control of the appearance of your chin or chins.
Other things to consider! Your body fat: a healthy goal for your body fat is between 12-25% for women and between 3-15% for men. Having less body fat will decrease the amount of fat in your face, neck, ankels (or 'cankles') and everything in between;)
Tuesday, September 15, 2009
Bikram Yoga
I went to the World Headquarters of Bikram Yoga on La Cienaga in Los Angeles on September 1, 2009. The tension mounted in anticipation of an intense yoga session in an extreme climate. The paint in the hall way was peeling off the walls. The temperature in the hall way, main studio and outside was about 75 degrees. Inside the studio, I knew it was a much hotter 100-110 degrees farrenheit!
The studio and main office was filled with pictures of celebrities, athletes, body builders and high profile people. I paid $20 for a 90 minute class that lasted almost 2 hours. I was allowed access to the older locker room, bathroom and steam room. Plus, I was allowed 2 towels and a mat. I brought 3 16oz bottles of water, it takes place in a massive studio about 80'x30'. There was carpeting, mirrors on all the walls, 2 exit doors into the hallway and one door to the street.
Jessica, the instructor, sat in a large white armed, cushioned chair on a pedistal in front of the class. She had a clear view of the 33 students in her 7pm class. There were about 30 women and 3 men in the class. Most of the students were not in great shape. Some were flexible and able to do the full class. 10 were not able to complete the class and just sat in the hot room thinking they were getting a workout... I think the hot temperature can give a false sense of exercise. Just because you are sweating does not mean your muscles, heart and lungs are working hard. The physical contraction of muscles that puts a greater demand on the heart and lungs to circulate blood is what makes us stronger and healthier;)
The poses were not very intense. All of the classes are for beginners. The class was a good stretch but not a very intense workout. The hot temperature was the hardest thing about the class. I believe the poses are great for you, especially all of the 'hollowing out'. Working out in hot temperatures like this could be good for letting water retention out of the skin or adipose tissue. If you are looking to go to the beach or if you have a photo shoot this may be a good thing to do prior. I think there could be benefits to this kind of workout for people that are tight or inflexible. One time a week should be enough for tight people and 2 times/week for very tight people (people who can not touch there toes). I would not use this as my primary form of exercise because it is more work for your body to cool down than it is to do the work itself. This means your internal organs are working hard to cool itself. Be cautious if you do try this class because the temperature is so hot, you may not realize how far you are stretching and can accidentally push yourself too far into a painful range of motion that your body is not used to.
Definitely bring at least 2 bottles of water and take a drink every 15 minutes or each time the instructor allows for it. Hydrate 1 hour before by drinking 16oz of water and within an hour after by drinking another 16oz of water. Ask your doctor if this kind of yoga can be good for you. It may be a good idea to have a physical exam prior to starting an exercise program if you are over the age of 49:)
The studio and main office was filled with pictures of celebrities, athletes, body builders and high profile people. I paid $20 for a 90 minute class that lasted almost 2 hours. I was allowed access to the older locker room, bathroom and steam room. Plus, I was allowed 2 towels and a mat. I brought 3 16oz bottles of water, it takes place in a massive studio about 80'x30'. There was carpeting, mirrors on all the walls, 2 exit doors into the hallway and one door to the street.
Jessica, the instructor, sat in a large white armed, cushioned chair on a pedistal in front of the class. She had a clear view of the 33 students in her 7pm class. There were about 30 women and 3 men in the class. Most of the students were not in great shape. Some were flexible and able to do the full class. 10 were not able to complete the class and just sat in the hot room thinking they were getting a workout... I think the hot temperature can give a false sense of exercise. Just because you are sweating does not mean your muscles, heart and lungs are working hard. The physical contraction of muscles that puts a greater demand on the heart and lungs to circulate blood is what makes us stronger and healthier;)
The poses were not very intense. All of the classes are for beginners. The class was a good stretch but not a very intense workout. The hot temperature was the hardest thing about the class. I believe the poses are great for you, especially all of the 'hollowing out'. Working out in hot temperatures like this could be good for letting water retention out of the skin or adipose tissue. If you are looking to go to the beach or if you have a photo shoot this may be a good thing to do prior. I think there could be benefits to this kind of workout for people that are tight or inflexible. One time a week should be enough for tight people and 2 times/week for very tight people (people who can not touch there toes). I would not use this as my primary form of exercise because it is more work for your body to cool down than it is to do the work itself. This means your internal organs are working hard to cool itself. Be cautious if you do try this class because the temperature is so hot, you may not realize how far you are stretching and can accidentally push yourself too far into a painful range of motion that your body is not used to.
Definitely bring at least 2 bottles of water and take a drink every 15 minutes or each time the instructor allows for it. Hydrate 1 hour before by drinking 16oz of water and within an hour after by drinking another 16oz of water. Ask your doctor if this kind of yoga can be good for you. It may be a good idea to have a physical exam prior to starting an exercise program if you are over the age of 49:)
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