Benefits of Healthy Eating and Exercise

Healthy eating simply means taking nutritious foods at the appropriate time. It's all about consuming balanced diets on a daily basis. On the other hand, physical exercise is all about getting involved in a sport activity. It can be in the form of football, tennis, volleyball, basketball and so on. It can also be in the form of running, walking or jogging. Healthy eating and physical exercise come with unique benefits. One needs to be well informed about them.

In the first place, healthy eating and exercise improve the condition of the human heart. They protect the heart and also prevent all forms of heart diseases. They regulate the flow of blood in the cardiovascular system. They simply keep the individual in sound health.

When you engage in regular physical activity and eat well, you control the level of calories in your body. You can easily watch your weight and also slim down when necessary. You'll not have any cause to be obese. The more you eat quality foods, the healthier you become. When you keep exercising on daily basis, you simply grow healthier all through life.

Healthy eating and exercise reduce the onslaught of illnesses. You won't be falling sick in any way when you eat the right diets. Your body will develop a strong resistance against diseases. You won't suffer dangerous diseases like diabetes, cancer and stroke. You won't even suffer all kinds of infections. Your body will always remain strong as you keep engaging in physical activities.

Your body muscles and tissues are built up when you take quality foods. The density of your muscles will also improve as you keep engaging in diverse activities. Your entire body will continue to be in top shape as you keep moving on in life. The energy level of your body will continue to increase when you keep exercising on daily basis. You won't have any reason to be tepid or weak all through life.

Furthermore, you're likely to have beautiful skin when you eat quality foods. Your body appearance will also improve when you keep engaging in diverse activities. You won't suffer eczema, rashes, acne and other skin diseases in any form.

Indeed, life can be very enjoyable when you eat and exercise well. It's important you set your daily diet goal and also have a plan for daily exercise. You should also maintain the plan on daily basis. You'll keep being healthy when you do so.

Eating healthy is very vital for healthy living. You can learn more from Healthy Eating Help Guide.

Article Source: http://EzineArticles.com/?expert=Roy_Chidubem_Okonkwo

Physical Activity and Exercise

Physical activity brings mental well-being, reducing stress, anxiety, sadness, and it even boosts confidence. In other words, it is not just good for your body, but also for your mind. When you exercise, your brain releases hormones; serotonin is the "feel good" hormone that gives us a big boost after getting any exercise.

Some Benefits of Physical Activity

• Better sleep

• It can be social

• Fun activities boost happiness

• Reduce tension and stress

• Helps you to clear your mind and think easier

How Much Should I Exercise?

For most adults, 30 minutes a day, five days a week of moderate exercise is recommended. This is just on the low end, you do not have to limit yourself to this. You also don't have to do it all at once, or spread it between five days. Do what feels right to you, what makes you feel good about yourself.

A moderate pace should make you feel warmer, but not necessarily make you sweat. You should also find that it makes your breathing come faster, but it doesn't leave you out of breath. When walking at a moderate pace, you should still be able to hold a conversation.

Suggestions For Being More Physically Active

At home, try washing your car rather than going through a car wash on the way home. Take your dog for a jog instead of a short walk in the yard. You dog will love you more for it. When it's time to do chores, rush through them while still doing them correctly. Run around with a trash bag and a laundry basket, just be careful not to trip. If you have children at home, or can borrow someone else's kids, play tag, shoot hoops, or dance with them.

At work, take the time to walk during your lunch break. Walking is great for your body, and if you work in an office you really need to get the blood moving in your legs. If you have a close friend at work, ask if he or she would like to walk with you. In our technology filled world, we are more apt to send an email or pick up the phone. Instead, walk to your co-worker's desk to ask questions or deliver information. If you work in a building with an elevator, walk the stairs for at least some of the floors.

During your free time, there are many great opportunities and you are not as restricted to location.

Doing things like walking and running are classed as bodyweight exercises - other bodyweight exercises include but not limited to; jumping, skipping, hopping, twisting and bending.

Obviously some of these exercises wouldn't be very practical in a working environment, however once you have the basics in place you could incorporate these exercises and others in to a home workout program.

If you enjoy social interaction, join a class where you can get to know people. When you go shopping, don't waste time looking for a spot close to the store, walk from further away. If you like water, go to a beach, lake, or pool and have a good time. Swimming is a very good exercise for every person. You could also join a local or work team. Softball and bowling teams are a good way to meet new people or keep in touch with friends as you exercise.

No matter what you decide to do, working some physical activity into your routine or just doing it when you can is very important for your health.

Article Source: http://EzineArticles.com/?expert=Chris_G_Sherlock

The Best Exercise to Lose Weight Starting Today

Thousands of people with excess weight feel that they have gained it out of nowhere, but in reality it is due to a poor diet and a lifestyle without exercise. As a result, it is impossible to see immediate results when you are just starting to exercise to lose weight.

Exercise is a key component to weight loss but it can be confusing to figure out how much you need and where to start.

If you are just beginning, the best exercise for weight loss is a basic cardio program and a full body resistance training routine. You'll want to have recovery days to allow your body to rest and your muscles to recover. A typical beginner program will include about 3 days of cardio and 2 days of strength training.

If you are a little more experienced, you should a combination of higher intensity interval training and strength training into your weekly routine. A research study confirmed this by following one group of who did three days of strength training and three days of cardio each week. When comparing the group who did both interval training and strength training to a group who just did cardio training, researchers found that the group who did both reduced more belly fat and increased their lean muscle tissue.

Best Exercise to Lose Weight: Interval Training

Interval training means switching between higher intensity exercise with low intensity recovery periods. By adding higher intensity intervals, you can build endurance and burn more calories. For example, if you use a treadmill, change the speed and incline regularly during your workout. Do not just stick at one speed and incline for the whole time. You can use any machine with this method or you can do it outside with something like hill sprints.

Best Exercise to Lose Weight: Strength Training

Strength training is the best exercise to build lean muscle and raise your metabolism. It is important to raise your metabolism because it is responsible for how quickly or easily you gain and lose weight.

The best exercise to lose weight when strength training is to target more than one muscle group at one time, like squats, lunges, push-ups and pull-ups.

Changing your training routine is an integral part of the success your workouts but it shouldn't be drastically different every single time. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition.

The best exercise to lose weight is to continually improve on a specific training method for a specific time period, which is on average 4-8 weeks. This usually works best as your body will adapt to the specific training method and after 8 weeks progress will slow down so it is time to change your workout routine.

The Best Exercise to Lose Weight: Supersets

Supersets are another best exercise to lose weight. A superset is an advanced training method in which you do two exercises (or sets), one after the other, with no rest in between. They can even be completely different, for example a strength exercise followed by a cardio exercise. The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets. Supersets not only help you lose weight, they also save time, add intensity and help you bust through weight loss plateaus.

Do you want to know more about the best exercise to lose weight? Are you confused about healthy eating? Do you want to learn the best workout techniques plus receive nutritional tips for fat loss, fitness motivation and the whole recipe for a lean body? Discover the most popular program on the internet that truthfully shows you how to lose weight and get fit with a safe, proven and long lasting system athttp://howtogetflatabsfast.org/

Article Source: http://EzineArticles.com/?expert=Jon_Allo

For Fitness Try These 10 Powerful Fitness Tips

Most people think that if fitness is your goal, you must go to the gym. This is not necessarily the case. It is not always about how you look; it is not always about how you eat, for, having a healthy and fit body has many components.

Working out in the gym has many advantages for while there, your activities will be monitored, controlled and measured.

1. If you do work-outs in the gym, keep your weight work-outs to under one-hour sessions. Research has shown that after 60 minutes of work, your body begins to produce more of the stress hormone cortisol which can have muscle-wasting effects.

2. Lift light weights fast to build the strength of your muscles. Use dumbbells, barbells and machines in that specific order in your workouts. The smaller weight that you use (dumbbell) will cause muscles to suffer fatigue before your larger muscles when, at which stage, your progress to machines will require much less work and involvement from you as you grow more and more tired.

3. Sit-ups are very important. They increase your range of motion which make your abdominal muscles work harder and longer. You must at all cost avoid sit-ups with anchored feet for doing it this way can hurt your lower back.

4. When shopping for workout shoes, do so late in the day. Research has shown that at that time of the day, your feet are at their largest. You must make certain that there is at least some space in front of your longest toe and that you can easily wiggle that toe.

5. If during your workouts you do hurt your right arm, do not stop exercising your left arm. It has been shown that people who train only one arm for two weeks manage to increase the strengths in their non- exercising arm by up to 10%. The reasoning here is that exercising one arm stimulates the muscle and nerve fibres in the opposite arm.

6. This tip has strong impact on the way you accept the task that you are working on. When you're counting repetitions, do it backwards. By doing so, you will set-up positive motivations in your head where you would begin to think about how many you have left to do instead of how many you have done. By doing it this way, you will certainly want to complete each cycle.

7. Of course accidents do happen. During any period of work-outs when you might feel pain, there is one thing you must never do. Never take pain medication after your workout, for painkillers like Ibuprofen, Tylenol and other over-the-counter medications were no more effective than a placebo in relieving post- exercise muscle soreness. More importantly, research showed that such drugs may suppress muscle growth when taken after a workout.

8. Don't exercise when you're ill. By so doing you will be conserving and directing your body's healing resources towards health and healing and not towards building muscles and endurance.

9. If you had a hard workout, you can recover much faster from it by lightly exercising the same muscles the following day. Use a light weight which will deliver more blood and nutrients into your muscles causing them to repair faster.

10. If you've had a muscle injury, begin exercising again as soon as you possibly can. Try a few minutes of low intensity activities to test yourself and then go where your body takes you. If there is accompanying pain, stop immediately. You can then put an ice-pack on the area and try the activity the following day.

Follow this mantra: focus on small steps daily not on the completed task. Doing it any other way is a recipe for definite failure. If you treat every day as a new opportunity to feel and look your best, you will certainly end up being a winner. So, if you do want to stay healthy and have the body you want and do so safely, being fit and observing the fitness rules are your best bet.

I am Mac Moore, an Internet Marketer and researcher of Health issues.Do you want to know more about the virtues of fitness and well-being and what to do and also what to avoid in your quest to be beautiful? Head over to my site: Best Fitness Tips where you will find more information. Whilst there, claim your free e-book: 101 Fitness Tips. Go now to:

http://www.jayshealthsites.com/fitness

Article Source: http://EzineArticles.com/?expert=Mac_Moore

The Health Benefits of Water Exercise

As a triathlete, over the years I had my share of joint and muscle related injuries. Some of these to the point that it impacted my ability to train as I normally would through swimming, biking and running. Not wanting to lose the fitness that I had worked hard to gain over the course of a training year, I began looking into some alternative forms of exercise that I could engage in that would not add to my injury, while at the same time allowing me to continue the recuperation process. Water exercise is something that many of us swimmers have at least encountered other people doing from time-to-time while we are the pool, but I bet that many of you have not given it a try. I have to say before going any further, water exercise is not only for older folks, nor does it have to be used solely for rehabilitation. Water exercise is an effective way to maintain cardio fitness, increase strength and keep you going in the event of an injury. Because of buoyancy, the water supports our body weight, which translates into a very low-impact form of exercise.

Water exercise is a great option for pregnant women, as it is a safe and more comfortable way to continue exercising while expecting. People with joint issues such as arthritis, back pain, severely overweight people, or other conditions that make walking and running difficult have found water exercise to be a tolerable form of physical activity. Most large fitness centers and gyms offer group water exercise classes that are lead by certified instructors.

Water exercise is also a great way for athletes to exercise similar muscle groups on back-to-back training days. The way this works is that an athlete can engage in a running workout on Monday, yet instead of running again on land on Tuesday, which greatly increases risk of injury, the athlete can run in the pool which will have much less impact on the joints. This allows the athlete to continue recovering from Monday's run. Water running is one of the most effective forms of water exercise, and utilizes the same sport-specific muscles that running on land does. If water running is too difficult, especially for folks recovering from an injury, water marching is a good starting point.

There are some water exercise tools that people can purchase to use to add variety to their water exercise programs. Some of these include flotation belts (used for running in the deep end, which adds intensity and resistance to water running), kick-boards (used to focus on building leg strength while swimming), water dumbbells (used to perform arm resistance exercises that are typical of land based dumbbell exercises such as shoulder raises and biceps curls), fins and water socks (also used for increasing leg strength by swimming or kicking type water exercises). Most of these items can be purchased online or at your local sporting goods store.

Water adds as much as 12 times the resistance as doing the same type of exercise on land. Vigorously treading water burns approximately 11 calories per minute, which is the same as running 6 miles per hour. Water exercise is a great way to add variety and fun to your exercise programs and can allow you to continue exercising through certain injuries. As always, check with your licensed healthcare professional before beginning any exercise program, especially if you have a preexisting injury or health condition.

Christopher Weaver BS, MA, CFT lives and works in Asheville, NC. Learning to live a wellness based lifestyle is a key component to finding health and happiness. My goal as a Certified Fitness Trainer, yoga instructor, social worker and health educator is to share my own personal health journey, including accomplishment and mishaps along the way. For more writings and information visit my website athttp://www.issacertifiedtrainer.com/christopherweaver and my blog at http://www.punkrockwellness.blogspot.com

Article Source: http://EzineArticles.com/?expert=Christopher_C_Weaver

Useful Fitness Tips For A Beginner

So you have finally decided to start exercising. Well congratulations! You will never regret such an idea because exercising regularly has a lot of benefits. However, it is better you get some fitness tips first so as to avoid any costly mistakes or injuries as a beginner.

A beginner should always start slow. Never jump into more difficult workouts. Build up your endurance gradually. Gain some fitness knowledge first before starting your first workout. You will have a better understanding of the whys and what not to do. Having a deeper understanding of how exercise will benefit your body and mind will help you to work out better.

If you have any old injuries or suffering from arthritis and painful joints, then a doctor consultation should be on your to-do-list before starting any exercise regime.

Keep a journal to record your workout progress. All fitness experts recommend this as this will keep you motivated. Set a target. Say, you wish to lose 10 pounds in a month's time or maybe run 200 meters without stopping to catch your breath. Then write down your progress as you proceed. Do not just record your time and distance covered and the pounds reduced. Jot down your feelings too after each round of exercise. If you miss a workout, then write down the reasons why. This way, you avoid making the same mistakes and can discover what motivates you better.

Try working out on a daily basis. Time management is important and a bit of advanced planning helps too. Once you have got into the habit of exercising daily, it will be easier to fit in all the things you need to do every day and yet still manage to keep to your exercise plans.

As a beginner, you might be feeling tense and worried. Always relax, do your warm-ups and stretching before starting. This helps to avoid unnecessary injuries which can cause you to abandon your fitness plans. If you feel pain, then stop immediately.

Doing the same old routine can be boring even for the most seasoned fitness enthusiasts, what more a beginner. Make working out enjoyable and interesting. Add in new workouts, work outdoors when the weather is fine or work with different partners or groups can help to make your exercise regime more interesting.

Whatever you do, always remember to be careful. Stay focused on what you are doing. For example, if you love running outdoors, choose a safe place to run. Wear proper running shoes to protect your feet and ankle from sprain and injuries. Do not wear dark clothing when running at night.

Exercise is healthy fun. Once again, congratulations on taking this first step to include exercise in your life. Just make sure you do it the correct way to reduce injuries.

For those who prefer working out at home, then getting an elliptical workout or running on a treadmill would be a good idea. Just remember to wear proper fitness attire even when exercising in the comfort of home.

Article Source: http://EzineArticles.com/?expert=Karen_Li

Top 5 Exercises for Every Mom

#1: Planks

Moms are constantly bending, twisting, and lifting to move kids and carry babies. As kids get heavier and more squirmy, the likelihood of getting a back injury from caring for them increases. To prevent injury and excess fatigue it is a great idea for moms to have a routine that is specific fitness for women. For all women with young kids strong core muscles are imperative to injury prevention. The core muscles include the rectus abdominus, external and internal obliques, transverse abdominus, quadratus lumborm, lumbar erector spinae, and gluteals... put simply, your tummy, back, and butt muscles. The BEST exercise to increase total core strength safely and effectively is a plank. Planks are a simple exercise for women and can be done virtually anywhere. They are a very safe, and can even be done during late pregnancy. Planks are done for time, so it is very easy to see increases in strength... and better yet, strength improves quickly! Once you can complete 3 sets of 1 minute planks in perfect form, there are countless ways to make them more challenging and fun.

Here is what to do...

Lay on the floor on your tummy, plant elbows firmly and directly below shoulders, plant toes firmly on the floor, contract your core muscles to lift your body off the floor- start your timer. You should be in a perfectly straight line from your ankles to your head, try to keep your neck relaxed, and draw your shoulder blades down your back. Hold this form as long as you can, the second your butt sags or raises STOP-- and stop your timer. Try to complete 3 sets of 30-60 second planks at least four days a week. Remember your goal is to reach 3 sets of 1 minute planks... You will improve very quickly with this exercise, so keep pushing your time up gradually!

#2: Rows

One of the best exercises for women to improve posture is rows. There are many variations of rows that can be done at home or at the gym including upright rows, compound rows, and bent-over rows. The rowing motion targets the rhomboid major and minor muscles that are responsible for keeping the shoulder blades (scapulae) retracted which keeps the upper back from rounding. Maintaining strength in these muscles is very important for moms, especially those with babies. Breastfeeding and cradling a baby both encourage shoulder rounding which can lead to back pain, shoulder pain, and neck pain. Rows are the best exercise to strengthen the back and combat shoulder rounding in a balanced way. All women's fitness routines, regardless of their 'mommy status', should include rows to maintain strength of important posture muscles, decrease the likelihood of neck pain, and prevent unsightly humps in the upper back.

Here is what to do...

Complete 3 sets of 12-18 reps of a row exercise, two or three days per week. To determine the appropriate weight for yourself remember that the last 3-5 reps should be difficult to complete in each set... start at a lower weight, and raise it until you find the right weight. (Many women underestimate their strength, make sure to push yourself a bit, you will not see any strength gains if the weight is too light!) If you are including upright rows, or compound rows here are a few very important tips for injury prevention: for perfect form- try to pull your shoulder blades down and back into your back pockets, do not lean back more than 15 degrees, and never strain to finish a set.

#3: Bicep Curl & Press

It's no surprise to many mamas out there, but you need very strong arms to be carting kids around all day. One of the best ways to ensure safety for yourself and your kids while lifting them is to make sure you are strong enough to do it! The motion of lifting babies or children up off the ground involves many muscle groups, a few that need to be strengthened in most women are the biceps and the deltoids. Combining the movement of a bicep curl with an overhead press is the best way to strengthen the arms for the motion of lifting kids. Combo moves are great to add to a women's fitness routine because they are more complicated movements for the body to complete and result in increased heart rate and calorie burn.

Here is what to do...

Complete 3 sets of 12-18 reps of biceps curl & press, two or three days per week. (To determine the appropriate weight for yourself remember that the last 3-5 reps should be difficult to complete in each set... start at a lower weight, and raise it until you find the right weight.)

Find a set of dumbbells that you can complete a few reps of overhead presses with. Stand with your feet shoulder width apart, hold dumbbells in both hands with palms facing forward, tighten your core, complete biceps curls by moving your forearm until your hands are near your shoulders, then rotate weights so that palms face forward again, and compete an overhead press by pushing weights up over your head until arms are straight, slowly lower weights to the starting position, and repeat.

#4: Squats

Toned buns are on the to-do list for many women and need to be moved to the top of the list for many mamas! Strong butt muscles are essential for performing daily tasks safely such as lifting kids, carrying groceries, climbing stairs, moving furniture, etc. Women's fitness routines should include lifts to target these muscles. Most people are familiar with the popular lifting mantra "lift with your legs", but many people have no idea how actually do it! The saying is a bit of a misnomer, in actuality, you lift with your butt and your legs. Think about the example of standing and lifting a child up on to your hip, there is a correct and an incorrect way to do it...

Incorrect: bend forward from the waist, grab the child, use your back to pull your upper body back to an upright position.

Correct: squat down so you are closer to the ground, grab the child, use your legs to push your body up to a standing position.

This simple mistake is the cause of countless at-home injuries everyday. The incorrect way uses mainly low back muscles and forces your low back into weighted extension that is very bad for your back (*remember this is a chiropractor writing this article! ) The correct way of lifting puts most of the weight on the butt and legs, for most women these are the strongest muscles of the body! Why not let them do all the work? Whether you are carrying kids, moving boxes or furniture, or hauling groceries it is imperative that you have correct lifting form EVERY TIME!

The best way to strengthen the lower body muscles used for lifting kids, etc. is squats. Squats mimic the movements of proper lifting form so they are a perfect choice to add to a women's exercise regimen. They target the gluteus maximus, but still work the smaller, deeper gluteal muscles too. Squats are easy fitness for women because they can be done anywhere!

Here is what to do...

Complete 3 sets of 20-25 squats two or three days per week. Add hand weights as your three sets get too easy.

Stand with your feet slightly wider than shoulder width (like 1-2"), point your toes forward, keep your chest up and find a point in front of you to focus on, begin squatting down by pushing your butt back and bending your knees at the same time, the goal is to get your thighs parallel to the ground, then use your muscles to push you back up to standing position.

INJURY PREVENTION TIPS: Visualization- think about sitting down in a chair that is a bit too far behind you, so you really have to stick your butt out to prevent falling. You should ALWAYS BE ABLE TO SEE YOUR TOES, if not you are doing it wrong! Keep all of your weight on your heels. Keep your core tight to protect your lower back.

#5: Intervals

Fitness for women gets complicated when those ladies are moms too. Moms are always running out of time to get things done, especially things for themselves. Mamas must remember that taking care of your body will directly benefit your children. They will model what you do, if you make exercise a priority for yourself, you are much more likely to raise healthy, active children. So, no Mommy Guilt OK? Even for avid gym mamas, getting more than 30 minutes in is challenging at times. Moms need a cardio workout that will maximize the time they have to dedicate. This is why we recommend interval training for every mom! Intervals provide an amazing workout in a short amount of time and can be modified for any fitness level. They consist of varying speeds to challenge your system, but also provide a recovery period so you don't burn out. Interval training challenges the cardiovascular system to increase lung capacity, improve the function of the heart, burn calories, and more. Not to mention give you some killer tone in your legs! You can complete an interval workout on a treadmill, on the trail, or just around your neighborhood. Perfect for beginners as well as those with fitness experience.

Here is what to do...

There are countless ways to do an interval workout, this is only one example... stay connected with us, there will be more to come!

If you are a beginner: Choose a walking pace that is comfortable, but pushing you a bit, complete a proper 5 minute warm up at this pace then some dynamic stretching. Start your timer and increase your speed to a slow jog for 2 minutes. Then slow to your walking pace for 1 minute to recover. Continue to repeat for 7-10 sets (21-30min.).

If you are experienced: Choose a jogging pace that is comfortable, but pushing you a bit, complete a proper 5 minute warm up at this pace then some dynamic stretching. Start your timer and increase your speed to a fast jog/slow sprint for 2 minutes (a pace that will push you). Then slow your run to a jog for 1 minute to recover. Continue to repeat for 10 sets (30 min.).

For more articles like this check out 'Natural Health for Modern Mamas... in 30min. or less'. Dr. Haley Harvey and her team are leading the way to naturally healthy lives with simple approaches to nutrition, fitness, and alternative health. Whether you are looking for recipes or workouts, have questions about pregnancy, parenting, or natural health there is information just for you. Everything on our site can be done in 30 minutes or less!
Connect with us...
http://naturalhealthformodernmamas.com

Article Source: http://EzineArticles.com/?expert=Haley_S_Harvey

The Health Benefits Of Kickboxing For Women

Martial arts like kickboxing are popular as self-defense strategies. Nevertheless, the benefits are not confined to self-protection alone. Kickboxing combines boxing maneuvers with cardio elements to give you a full-body workout. It harmonizes the body, mind and soul. The holistic approach renders it an effective fitness program for men, women and children.

This article sheds light on the health benefits of kickboxing for women.

1. Self Defense:

The self-defense aspect is the biggest bonus for women. Given the increasing rate of crimes against women, learning how to defend oneself in dangerous situations has become important. This ability empowers women and allows her to go about her daily activities fearlessly.

2. Stress relief:

Often, when angry, sad or stressed, you may have noticed that shedding a few tears offers relief. Many of us are not aware that crying is therapeutic; it has cathartic effects. The same is with kickboxing. It provides a healthy vent for stress, anger and aggression. The boxing activity releases endorphins. These feel good chemicals help alleviate stress and relieve depression. Healthy stress levels improve mental clarity and better mood. It enhances sleep. It also improves concentration and focus.

3. Weight loss:

This combination of cardio and martial arts techniques guarantees weight loss. It revs up metabolism prompting the body to burn calories at a faster rate. Instructors claim that the activity burns between 450 and 750 calories in an hour. For better weight loss results, kickboxing should be combined with other aerobic exercises such as walking or jogging or equipment such as conditioning drills and jump ropes.

4. Improves cardiovascular health:

When it comes to getting rid of belly fat, aerobic exercises are better than resistance training. Kickboxing is included in the first group. It gets rid of fat sitting in the stubborn areas especially belly fat. In doing so, it reduces the risk of chronic diseases such as diabetes, atherosclerosis, cardiac problems and specific types of cancer. It also regulates blood pressure levels.

5. Stabilizes energy levels:

Kickboxing demands a lot of energy. However, in return, it also stabilizes energy levels. It builds endurance and stamina. The initial classes are exhausting, but gradually you will observe how this martial arts form bolsters energy levels. Other physical benefits include increased strength and flexibility and better co-ordination and balance.

6. Tones the muscles:

Although a kickboxing workout does not incorporate resistance bands and weights, it helps build muscle. It trains and strengthens them. The exercise movements engage core muscle groups in the body. It works on the back, the waist, legs and arms.

On the whole, kickboxing boosts confidence. It makes you look good, feel good and allows you to live healthy. Not only this, you make a lot new friends at class.

You can look up the internet for kickboxing classes in Nottingham or kickboxing classes in Derby. Gyms and Fitness facilities also offer kickboxing classes. Workouts last for 30-60 minutes on an average. You may train with another person or equipment such as a punching bag, jump rope, speed bag and plyometric blocks.

Checkout More on kickboxing classes.

Article Source: http://EzineArticles.com/?expert=Satvik_Mittal

How to Feel Motivated to Exercise Everyday

Most people often say "no time" when asked if they exercise. Of course, this may be very real, especially if you've a fully packed schedule each day. However, there are some activities you can do to put some exercises into your daily schedule without giving much though and time to them.

As far as exercise is concerned, it begins with a positive mindset and take some little actions every day. It's often thought that in order to lose weight, you need to undergo long and punishing exercise routines as well as to follow a strict diet. The good news is, this is far from the truth!

Try these simple strategies to inject some exercises into your daily routine:

1. Take the stairs. When you're in any type of buildings, you can always choose to take the stairs instead of a lift. Irrespective of whether you're in the building for some business dealings, or if you're at the mall, make it a point to take the stairs instead of the lift or escalator.

2. Walk around. Walking is a good way to get some exercises and often you'll not think much about it as an exercise at all. If you're planning to meet with someone, invite him or her to join you for a walk around while the both of you can chat. Similarly, if you need to think things over, you can go for a walk while doing so. This way, you get more blood flowing to your brain and aid the thinking process.

3. Play with your kids. If you have kids, it's quite possibly that you'll at some time of the day be looking after them. It's a good opportunity for you to get them to play in some outdoor games with you. It'll be a fun and enjoyable way to get some exercises for both your kids and you.

4. Jog on the spot. Jogging on the spot might appear rather boring, but when you put on some music at the same time, it can be quite stimulating and keeps your boredom at bay.

5. Cycle your bicycle. If you're going to a nearby place, it's a great idea to cycle instead of driving there. Of course, this will increase your traveling time, but it's a great way to getting fit and healthy if you don't mind sparing the extra few minutes.

6. Go for active activities. If you intend to fix a date with a partner, or going out with friends or family members, go for activities that require you to get physical. A good start will be dancing, boating, or even rock climbing. Put on your thinking cap and you're bound to come up with more creative ideas and help get the exercise you need as well as the enjoyment that comes along with it!

7. Lifting weights. You can do other stuff when lifting weights, such as watching your favorite movie, talking with your loved ones, or answering your phone. You may want to place the weights where you can spot them easily so you wouldn't forget to use them.

8. Park your car a block or two away. You should discard your mindset of always wanting to look for a parking lot nearest to your destination. Instead, park your car a bit further away and walk to your destination! This helps get rid of your stress associated with fighting for the nearest parking lot and it'll also likely save you some time too.

9. Be proactive in outdoor chores. If you've not been laying your hands in any outdoor chores such as lawn mowing, weeding or gardening, perhaps it's a good time to get started. In fact, you're not just helping to spruce up the surrounding compound of your house but you're also helping yourself stay healthy and fit. Besides, you'll be able to save some money by not having to engage someone else to do the job for you.

Stay Active

You'll soon realize that, with the right mindset, even if you've a daily packed schedule, you can still remain active. Though you may at times, have to take a little more time to do a certain task, but your body will greatly benefit from it.

Incorporate these simple and little actions into your daily routine and you'll soon begin to feel the difference in your health and well-being, though you might not think much of them as exercises.

If you like to have more information and tips on how to keep fit without subjecting yourself to any strenuous workout, please visit http://www.secretinsider.net

Article Source: http://EzineArticles.com/?expert=ChiKoong_Chong

Digestive Considerations

The digestive system plays an important role in our health. It has been said that the digestive system is "one of the major interfaces between our inner world and outer world". Examples include the knot in the stomach when extreme upset arises or the butterflies in the stomach when nervousness appears. Both are reflections of the outer environment being expressed through the digestive system. Our good or bad health can be an accumulation of the quality, quantity and speed at which we eat our food. The cells of the body depend on efficient digestion that is robust in nutrients for energy and well-being.

The digestive system, also known as the food tube, measures longer in length than the entire the surface area of our skin. There are muscles, tissue, enzymes, glands, organs, nerves, hormones and shear intelligence that make up its functionality. The mouth, the last voluntary act of digestion, is the point of ingestion while the anus eliminates all that has not been absorbed or used by the body for nutrition. The mouth chews or masticates the food, while the stomach churns and mixes the food (mechanical digestion). Through chemical digestion (beginning in the mouth and continuing through to the small intestine) water and digestive enzymes break down the food (complex molecules) to be passed into the bloodstream. The movement of food through the "food tube" is automatic after leaving the mouth and propels through the digestive tract with the assistance of muscle tissue and acted on accordingly to the levels of acidity at eat organ. The enteric brain directs the show. The small intestine membranes pass along the simple molecules to the blood or lymph capillaries. The undigested portions now move into the colon where further movement, along with bacteria, form feces for defecation.

Food that cannot or is not broken down into a simple molecule for the small intestine to pass into the bloodstream offers no nutrient value. So to believe that we are what we eat only holds true if it is absorbed as a nutrient within the small intestines. Although the body manufactures approximately 22 digestive enzymes (capable of digesting protein, carbohydrates, sugar and fats), there can be a decrease in the production of these enzymes as we age. As a result the digestive system can be compromised. Specifically the acid and digestive enzymes of the stomach can reduce with age. This is just one of many considerations for digestive health. The use of enzyme supplements can be effective in enhancing the body's vitality and strengthening the digestive system.

Choosing the right healthy foods is kind of like writing your own personal RX prescription for food instead of drugs. The lack of fruits, vegetables, nuts, seeds, and whole grains is a food RX prescription for potential disease. These foods among other things manage dietary fiber which links to constipation and high levels of cholesterol. Chronic constipation is among the top six "dis-eases" reported in the 2004 "The Burden of Digestive Diseases" report by the National Institute of Diabetes and Digestive and Kidney Diseases, National Institute of Health.

Constipation can be caused by a number of different factors and conditions including poor diet (mentioned above), dehydration, food allergies, lack of exercise, poor posture, emotional upsets and anxiety, imbalances in the autonomic nervous system, drugs and medications, and the misuse of laxatives. All these factors should be addressed to determine the cause. Based on the Standard American Diet (SAD), poor diet is a good bet for the cause of constipation. Responsibility for improved bowel movement moves from the doctor's office or the hospital room to the kitchen in the household.

Sufficient amounts of the right type of dietary fiber can reduce the risks of certain cancers, diabetes, heart disease, and bowel disorders (like constipation). Fiber helps to lower high blood cholesterol and can stabilize blood sugar levels. Fiber's main job is to help the bowels function more efficiently by cleaning the intestines and adding more bulk to stool. A variety of fiber choices should be added to your personal food RX prescription for the highest benefit.

The current status of your digestive system, healthy or unhealthy, can benefit from the following recommendations:

• Eat whole, organic unprocessed foods with plenty of fiber: vegetables, beans, nuts, seeds, and whole grains. Eat real food, mostly plants, as Michael Pollan author of the Omnivore's Dilemma so simply put it.
• If you think you have food sensitivities try an elimination diet. Cut out gluten, dairy, yeast, corn, soy and eggs for a week or two and see how your gut feels and what happens to your other symptoms.
• Take digestive enzymes with your food.

http://www.healingorganicsolutions.com

Article Source: http://EzineArticles.com/?expert=Darlene_Poe

27 Foods You Should Eat Organic

In this article I will give you 27 different foods which you should aim to eat organically as these foods are worst affected by pesticides.

Today I will look at the foods with the highest pesticide residue and other toxic chemicals.

These 27 foods have been picked due to the large amounts of harmful pesticides and other toxins which have been found on or in them.

Just to summarise why we eat organically:

Increased health
Nutritionally denser & tastier foods
Environmentally and animal friendly
The bottom line is non organic foods are grown using pesticides and chemicals which harm our health. Some non organic foods are safer to eat than others, you will find more about the safer foods(which you dont need to buy organic) in part 3 in a fortnight's time.

Pesticides are used to protect plant and crops from diseases, weeds and pests. They are designed to protect the plants. They must be authorised by the Chemicals Regulation Directorate before they can be used in the UK. The Food Standard Agency is responsible for ensuring that the food authorised by the Chemicals Regulation Directorate is safe to eat.

There are limits in place to decide how much pesticide residue can be used on crops, these are called Maximum Residue Levels (MRLs).

The Foods Standard Agency says that the current levels of pesticide residues within the UK food supply do not present a significant concern to human health. I would disagree.

That comment already doesn't fill me with confidence, plus I know that it DOES cause a major concern to human health, from the research I have read and my own personal experiences!

It has also been stated that imported food is found to have slightly higher pesticide levels than those grown in the UK - because it has to travel further. I think it is important that you eat food as close to the source as possible, it gives me peace of mind to know that my fruit and veg were grown locally.

Food is not what it used to be, the nutritional value of the modern food can be up to 75% or more less than it used to be.

See which foods on the list you eat and try to get alternatives WHERE POSSIBLE, remember it's impossible to be 100% organic.

So without further ado here are my top 27 foods that I have picked that you should aim to eat organic. Eating these foods will lower your pesticide intake level and boost your health:

Meats (beef, pork, chicken) - The food that non organic animals are fed contain, GM Ingredients, many antibiotics and synthetic growth hormones. It is likely that these harmful substances will be present in the meat which we eat.

Fish - There are many pesticides and chemicals which end up in the water that the fish live in which can make its way onto our plate.

Milk - Cows are regularly fed pesticide covered grains, hormones and antibiotics, obviously this ends up in the milk that we drink.

Butter - Organic butter uses more quality ingredients and contains less toxins and pollutants than normal butter.

Eggs - Pesticide levels often pass from the chicken to the egg which we eat. The benefits of organic eggs are that the chickens are not subject to growth hormone or antibiotics.

Baby Food - Baby foods are extremely vulnerable to pesticides so it is vitally important to buy organic to protect your baby's health.

Peanut Butter - Normal peanut butter is extremely high in pesticides and fungus! Not nice.

Wine - Due to the high levels of pesticides in grapes (see number 15) it is very likely that wine contains high levels of pesticides too. There is a lot of organic wine available so don't fear. Obviously I'm not recommending you drink too much wine! Wine is wine even if it is organic...

Chocolate - Cocoa beans are grown across the developing worlds where pesticides regulations aren't so important. This means that the chocolate you eat contains pesticides. If you are going to eat chocolate aim for 80-90% dark organic chocolate, a couple of pieces every now and then.

Apples - When you look at most important foods to eat organically apples are always somewhere near the top. Apples contain loads of pesticides so eat organic apples as much as you can. More than 40 different pesticides have been found on apples.

Coffee - Much of the coffee grown abroad doesn't have to be tested for chemicals quite so much as in the UK. Coffee is the most sprayed crop in the world with over 300 different chemicals reported to be used.

Celery - Celery is sprayed with pesticides to ward off insects like caterpillars from harming the food.

Cherry Tomato - These contain many pesticides so look out for organic or home grown tomatoes instead.

Cucumbers - Due to cucumbers being so delicate they are sprayed heavily with pesticides to strengthen them. If you can't find organic, peeling the skin off will slightly lower the pesticide levels.

Grapes - Rot occurs quickly with grapes, farmers spray with fungicides to protect the grapes from this.

Nectarines - Around 97% of non organic nectarines are found to contain pesticides. The imported nectarines are the worst.

Peaches - According to the Environmental Working Group, peaches and pears (below) contain the highest concentration of pesticides.

Pears - As above. 94% of non organic peaches and pears contain pesticides.

Potatoes - You will often find pesticides remaining on potatoes, even after they're washed and cleaned. Nearly 80% of potatoes contain pesticides.

Hot Peppers - Around 68% of non organic peppers contain pesticides.

Sweet Peppers - Peppers absorb pesticides like a sponge!

Strawberries - Up to 90% of non organic strawberries contain pesticides, their thin skin makes them very vulnerable.

Spinach - Due to the large surface area of spinach it is easy to contain a lot of pesticide residue. The spinach plant also sucks up chemicals from the soil.

Kale - Kale often described as a superfood still contains high levels of pesticides. It is easy to find organic kale so you should be okay.

Courgette - Courgettes are laced with pesticides. Try to grow your own courgettes to be on the safe side.

Lettuce - Similar to spinach the large surface area of lettuce means it is likely to contain a lot of pesticides.

Blueberries - Insects target blueberries so farmers ward them off with pesticides.

So there are the top 27 foods you should aim to eat organically.

Just a quick word on toxins and dairy products. As you know toxins can lead to an increase in body fat levels. Non organic animals tend to store much of the environmental toxins they are exposed to in their fat, this is called bioaccumulation. So sadly when we purchase food products from these animals' especially dairy products (because they are so high in fat content) we are subject to the toxins stored in the animal's fat.

So this is a big reason why things such as cream, ice cream and cheese are so bad for you and one of the big reasons that I advise people to cut down on dairy. I advise my clients, if it doesn't disagree with them, to have cream or natural yoghurt once or twice a week. I also allow butter and a small amount of hard cheese on my eating plan.

Good news is that if you look at the list above and thinking I eat all of those foods, then well done because you are eating loads of good foods.

Basic logic - Eating NON organic fruit and veg is better than eating no fruit and veg at all.

Before we leave it there, I'll give you a couple of tips:

Buy Local seasonal food - If you know that the particular fruit and vegetables are local and are in season then it's a safe bet that the process was a lot more regulated and more natural. Our standards are still pretty high compared to other countries but there are constant attempts to dilute these standards.

Try and get local food - Like I said earlier if you know where the food has come from you should get much fresher and more natural food. Try going to a farmers market for your fresh meat and produce, you can get some tasty bargains!

Grow your own - or watch out for your neighbours growing too much

Thanks for reading,

Richard

If you would like to receive weekly health and fitness updates on the top news in the industry along with several free gifts then follow this link: http://richard-clarke.co.uk/

Just enter your email address in the box on the right to receive a free 3 Day Detox Plan, an Easy Weight Loss Diet Sheet plus some free, easy to do, exercise routines.

There are also many easy to read helpful articles and information which can inspire you to reach your fitness and exercise goals FASTER!

Thanks for reading.

Article Source: http://EzineArticles.com/?expert=Rich_Clarke

Do I Need to Buy Organic?

The bottom line when it comes to packaged organic products, is an organic cookie is still a cookie, chips are still chips, and high sodium organic soups and frozen dinners are still high in sodium. Each of these foods are still processed and probably have a paragraph's worth of ingredients. The word "organic" is in no way synonymous with "healthy." Being labeled as organic does not mean these products have less calories than their conventional counterparts. If you're buying packaged foods, the most important thing is not to make sure it's organic, but to look at the ingredients label. Ask yourself three questions:

1. Are there any ingredients you can't pronounce?

2. Does it take you longer than 10 seconds to read through?

3. Are sugar or one of it's derivatives (corn syrup, cane syrup, brown rice syrup, maltodextrin, fruit juice concentrates, dehydrated cane juice, sucrose or anything else ending in -ose) one of the top three ingredients?

If you answered yes to any of these questions, put it back on the shelf, whether it's labeled organic or not.

Why is buying organic so much more expensive? Organic foods typically cost 10-40% more than similar conventionally grown products. To obtain a USDA certified organic label (which guarantees the product contains at least 95% organic ingredients), farmers must meet stricter quality standards. They use natural fertilizers, such as manure or compost instead of chemicals and use crop rotations to conserve the nutrients in soil. Organic farming aims to reduce pollution and conserve resources. More labor is required, which brings up the cost for the farmer and brings up the cost of the product for you.

The best and cheapest way to buy produce is still from a Farmer's Market, where the produce may not carry any USDA labels saying it's organic, but it is organic in every sense except for the name. Small farmers can't afford to attain pricy labels, yet most of them are already farming using organic standards. Ask the farmer where the food was grown and if any pesticides were used.

The research isn't clear on whether organic produce has a higher nutrient content than conventional. I believe research findings differ because foods grown in healthier organic soils are likely to taste better and have more nutrients initially. However, much of organic produce is shipped from far across the country or even overseas to your local grocer which causes it's (and any other produce's) nutrients to diminish and possibly cancels out the benefit of being organic in the first place. That is why it's important to look for produce grown locally AND by organic standards (cough, cough- Farmer's Market).

Pick your battles. If you have a choice between eating conventionally grown fruits or vegetables or no fruits and vegetables at all, please EAT the fruits and vegetables. The benefits of eating produce far outweigh the risks of potential pesticide exposure. The Environmental Working Group has come up with a list of fruits and vegetables with the highest and lowest levels of pesticide residue, which changes year to year. You may have previously heard of the Dirty Dozen, but in 2013 the EWG expanded the list to the Dirty Dozen Plus. When possible buy these foods in the organic version:

• Celery
• Strawberries
• Peaches
• Apples
• Cherry tomatoes
• Cucumbers
• Grapes
• Hot Peppers
• Sweet Bell Peppers
• Imported nectarines
• Spinach
• Potatoes
• Kale
• Collard Greens
• Summer Squash

They also have a Clean Fifteen list, showcasing fruits and veggies with the lowest pesticide levels.

And my last tip on buying organic is don't forget your freezer. Most of the time organic frozen produce is cheaper than fresh, especially if the fruit or vegetable is out of season. Most frozen produce is frozen when the fruit or vegetable is at its peak ripeness, so don't worry about it containing less nutrients than the fresh version. Just make sure there aren't any added ingredients. The ingredient label should read: organic _____ (raspberries, edamame, lima beans, etc.) and that's it!

Get your nutrition advice from a professional, a registered and licensed dietitian- not a celebrity endorsement. Visit Nutrition Awareness at http://MeganWareRD.com, a website by Megan Ware, RDN, LD, for personalized weight loss plans with a no-BS approach and up-to-date nutrition news.

Article Source: http://EzineArticles.com/?expert=Megan_A_Ware

7 Tips That Will Make Your Juice a Great Drink

Making your own juice is not only a healthy option, but is also a simple and inexpensive undertaking that anyone can perform. By following the 7 tips below, you will not only make your juice exceptional, but will also simultaneously ensure that you do not end up destroying any of the several vitamins and minerals that are present in your juicing ingredients.

Consume the juice as soon as you possibly can

The juicing machine extracts all the liquids contained in fruits and vegetables and discards the pulp in a separate chamber. The fresh juice should be consumed soon after it is extracted to prevent the degrading of essential nutrients by oxidation which can result from exposure to air.

Storing any excess juice in a flask

If you must store any excess juice, pour it into a vacuum flask and ensure the flask is filled to the brim to get rid of any air gaps. This will greatly reduce its rate of oxidation. Adding ice and lemon will not only prolong enzyme activity, but will also preserve it longer and give it a better taste.

Never drink your juice on an empty stomach

Due to the high acidity of fruits and vegetables, drinking juice on an empty stomach may give you heartburn. Although drinking juice on an empty stomach leads to the faster absorption of nutrients directly into the bloodstream, this noble goal is obviously neutralized by the resultant digestive issues. Having a meal already present in the stomach will, on the other hand, slow down the absorption of the said nutrients. One can overcome this conundrum by either waiting at least 2 hours after eating before consuming any juice, or drinking the juice at least 20 minutes after ingesting a meal.

Using too many sweet ingredients in your juice

Sweet fruits and vegetables can be very healthy when consumed whole, but the large amounts of sugar and fructose present in their juices may have adverse effects on your body when digested. Excessive levels of natural sugars may affect bodily insulin levels and lead to cravings and increased weight gain. It is thus recommended that you maintain the portions of sugary fruits and vegetables in your juice to an optimum of 1 per serving.

Never assume your juice is a meal

Juice should never serve as a meal replacement unless you are fasting or on a diet. You should rather always view it as an appetizer, meal enhancer, or snack. Juices are one of nature's richest sources of vitamins and should thus be consumed as a supplement due to the fact that it is inadvertently tasking to eat the daily recommended fruit and vegetable amounts of 6-8 servings suggested by experts.

Always "chew" your juice

You should chew your juice just like any other foodstuffs. Swishing the juice your mouth before you swallow will release saliva that contains vital digestive enzymes and enhance the overall taste of the juice. This will then enhance the greater delivery of essential nutrients throughout the body.

Always use a clean juicer

A dirty juicer can contaminate the juice you produce and greatly diminish its taste. It is also unhealthy because it can lead to the spread of germ causing agents like salmonella and the botulism toxin. A cleaner juicer will also result in smoother and more consistent juice production. Strictly adhering to these tips will ensure that you make exceptional juices that will keep them coming back for more.

For a more complete look at benefits of juicing for health and other tips and information about juicing, visit highly recommended omegavrt350hd.org website. Uncover real customer reviews, available discounts and more.

Article Source: http://EzineArticles.com/?expert=James_Steeve_Ferguson

5 Foods To Help You Feel Fuller For Longer

Has your stomach ever growled in anticipation of lunch, even though you just ate breakfast? At some point, we've all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar and fat, and most of all, weight gain. It sounds contradictory, but eating can actually suppress your appetite - as long as you choose the right foods.

Try one of these foods as a filling snack to keep you feeling fuller for longer and the 'fridge monster' at bay.

1. Water. We can mistake thirst for hunger. It is essential to drink between 1.5L and 3L each day depending on the size of person, how active you are and the climate. Ensure you have water to hand no matter where you are - in your car, at your desk, always carry a bottle with you. Many fruits and vegetables are high in water content, which provided volume and weight but not calories and are handy to keep you hydrated and feeling full. Including salad vegetables with your lunch and cooked veggies in the evening will help to keep you feeling fuller for longer.


2. Fibre. High fibre foods not only provide volume, but also take longer to digest. Making you feel fuller for longer on fewer calories. Classic examples are vegetables, fruits and whole grains.


3. Fat. Fat is high in energy and contains protein which will help to keep you feeling full and keep the cravings away. All nuts have heart-healthy fats, but almonds contain the most fibre serving, which can keep you fuller, longer. Eating about 15 almonds between lunch and dinner can stave off that 4PM energy dip, helping you avoid those crisps and cakes in the break room. Interestingly, one study suggested that our bodies may not absorb all of that fat in almonds, which might lead to an overall lower calorie intake when eating them.


4. Eggs. A recent study found that overweight people who ate eggs for breakfast took longer to get hungry later. This is useful for everyone, not simply those who wish to lose weight. The research participants had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps stomachs feel full. Eggs are a perfect combination of protein and fat, so they're more satisfying than other breakfast foods.


5. Avocados. The green, creamy flesh of an avocado isn't just tasty - it's also filled with fibre and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food. Foods high in fibre and rich in fat take longer to digest, allowing you to experience less overall hunger - and possibly take in fewer calories. Research also shows that avocados' oleic acid, a monounsaturated fat, tells your brain that your stomach is full.

If you would like to find out how to implement our healthy eating Buzz Session or Programmes into your business, please call 0845 533 5302 our visit our website here.

Article Source: http://EzineArticles.com/?expert=Anna_E._Mason

Eat to Win: Pregame Nutrition

What an athlete eats every day has a big effect on how they perform. What an athlete eats before a game has a huge effect on how they perform. The purpose of the pre-game meal is to provide the body with an ongoing fuel source which will power the athlete through the demands and requirements of the competition. This is primarily done by preventing significant drops in blood sugar during competition. The athlete's blood sugar is simply the amount of glucose (sugar) present in the blood stream. These glucose molecules are great to have available during exercise as they are quickly and easily taken up by the cells of the body where they can effectively be used to energize on-going exercise. If an athlete's blood sugar levels drop to low during competition their ability to recover and perform is significantly impaired. The body will feel fatigued and sluggish as it struggles to create glucose from other substances within the body which is a slower and much less efficient process.

This means that an athlete's pre-game meal should include primarily food with high carbohydrate content as they are most easily broken down into glucose which as we know is responsible for keeping blood sugar at adequate levels to fuel high-level performance and manage fatigue. It is important to understand that not all carbohydrates are created equal. Avoid super sugary foods before competition in fact avoid super sugary foods almost all of the time as they will lead to huge upswings in blood sugar levels followed by giant drops or crashes, often leaving the athlete feeling worse than before. Athletes should choose carbohydrates which are slower to digest which in turn will provide a steady flow of energy to the muscles without the crash.Protein should also be a part of an athlete's pre-game meal. The protein will provide the body the ability to repair and replenish broken down muscles. This will promote quicker recovery and minimize the amount of muscle breakdown which occurs during strenuous exercise. Athletes should avoid high-fat protein sources as the excess fat will work against them during competition.

In addition to eating quality food sources prior to competition an athlete needs to stay hydrated. We all know the importance of hydration but do we know how much it can actually impair our performance? For starters up to 70% of every cell in the body is composed of water; we have trillions of cells within our bodies and when they are not adequately hydrated functioning at a high level is quite difficult. Even minor dehydration impairs alertness, ability to concentrate, tiredness and performance capacity. Staying adequately hydrated is one of easiest things an athlete can do to help themselves. Muscle cramping is probably caused by fatigue and poor conditioning but is also affected by the loss of fluids and electrolytes. Without adequate electrolytes in our system muscles ability to contract is significantly compromised. This is a no-brainer and there is no excuse for being dehydrated as an athlete drink your fluids and stay hydrated.

The Game Plan
Purpose of the Pre Game Meal

• Maintain steady blood sugar levels during exercise, preventing second half crashes

• Help to keep the body hydrated

• Provide a steady flow of carbohydrates to the muscles to fuel athletic movements

• Prevent hunger

Guidelines

• To limit the chance of upsetting your stomach only eat foods you know you handle well, pre-game is not the time to try something new. Minimize foods that cause gas or bloating or anything else you know gives you problems.

• Allow adequate time for food to digest. Give yourself at least two hours.

• Continue to consume liquids avoiding pops and other sugary soft drinks and caffeine containing beverages.

• Limit high-fat foods before competition as they take longer to digest and will leave you sluggish and tired.

• The pre-game meal should consist of high-carbohydrate, moderate protein and low-fat.

Options

>2 hours from game-time

• Grilled chicken breast sandwich on whole wheat bun, no mayo with mixed fruit.

• Baked potato with salsa (no mayo, cheese or bacon), w/ turkey sandwich

• Whole wheat pasta with chicken and low fat marinara sauce.

• Oatmeal mixed with blueberries and glass of milk

• Low fat Subway or Jimmy John's sandwich on whole grain or multi grain bread with multiple vegetables with pretzels.

<2 hours from game-time

• Banana• Smoothie

• Energy or granola bar

• (3:1) carbohydrate to protein shake

• Crackers

Hydration

• 2 hours before= 2 cups

• 10-20 minutes before= 1 cup

• Every 10-20 minutes during exercise= 1 cup

• Do not depend on sports drinks to hydrate you right before game time. Your body can only absorb a limited amount of fluid every hour so if you are thirsty it is too late to fix it, you are already dehydrated.

Taking advantage of pre-competition nutrition is not difficult or complicated take advantage of it and stay fueled from start to finish.

Article Source: http://EzineArticles.com/?expert=Jeff_M_Weber