Why Bananas Are Great For Post Workouts

Lets talk about a great source of fuel for workout diets—bananas. They are one of the best supplements for fast on-a-go booster and serves as energy source to sore muscles.

I always turned to bananas for my post-run quick bite, but I did some digging and clearly, I underestimated the power of that yellow friend. Turns out a banana is packed with power nutrients that are just what your muscles need post workout in order to increase muscles weight. One 9 inch banana contains –

  • 140 calories;
  • 2 grams of protein;
  • 4 grams of fiber;
  • 36 grams of carbohydrates;
  • .5 grams of fat;
  • 602 milligrams of potassium;
  • 0 cholesterol

Post workout the body needs simple carbohydrates in order to boost protein utilization, which is essential for muscle recuperation. A fitness trainer recommended me once that for post lifting sessions, a banana is a good supplement along with some protein. It is a powerful combo for immediate muscle recovery, which actually because I could see the results week after week.

My muscle weight had increased and I was now moderating the increase with more running (that I already was doing). Turns out, it is a good source of potassium for the muscles, preventing the awful cramps I kept having. Now, I try to eat two bananas a day, one in the morning for brain fuel and once more in the evening after a hard workout with a scoop of vegan protein powder and some unsweetened soy milk. I feel vitalized after every session, because the amount of nutrients that I get from each banana has boosted the rate at which my body recoups.

This banana regularity has now allowed me to exceed my limits everyday along with a better, fit body and inner being. I am more productive every day, nothing breaks me down type feeing comes so I tend to blame it on bananas. Try including this super food in your diet and I bet you will see some fantastic results, more energy, higher stamina and a faster muscle recovery in general.

So Go bananas and stay fit!

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4 Reasons You Should Lift

Lifting weights is considered very essential as part of a weight loss and body toning routine. I being the amateur gym-enthusiast had never the slightest idea, but a lot of feedback from gym-regulars gave me an insight into the important factors of staying fit and keeping healthy. Running, lifting weights and yoga topped the list in this feedback and it came as a revelation to me, because I knew running was good for keeping fit and so was yoga, but I also thought that gym sessions were up there too. Turns out lifting weights is the most important and the only thing essential in a gym, the rest of the equipment is just supplementary for body-focused sessions. Here’s what I found out, top 4 reasons you should lift –

  • Lose weight faster

It is a proven fact that lifting burns fat 40-45% faster than it does in cardio sessions. The research was conducted between groups that practiced aerobics and groups that went through weight training combined with light cardio (USC). The weight training group lost at an average 6 pounds more than the aerobics focused group. Weight training is crucial for losing fat and building a lean and fit body.

  • Increase in strength

The core focus of lifting weights is to strengthen the core and build muscle. Weight lifters have been proven to lose less muscle weight than those who don’t lift or just exercise. You may lose fat with exercise, but you will also lose muscle weight, which increase the chances of the flab coming back, diminishing the effort put into losing all that weight. Lifting weights keeps the muscles pumped, healthy and the body toned.

  • Fluid body function

Lifting weights is beneficial for increase in efficiency and reach of blood-flow throughout your body. Certain areas of our body don’t always have adequate blood-flow, but lifting weights combined with proper breathing techniques ensure that every area of your body has adequate blood flow enough to rejuvenate remote cells ensuring a balance in the functioning of your body.

  • A healthier mental state

With a body that is fit, toned and energized, an environment for the mind to stay focused is created, which allows you to handle stress well and perform as required. The balanced state of the body allows the mind to be free of physical stress and focus solely on observing and reporting. This creates a sense of confidence that is contagious, making you an accountable personality. This environment where the mind is surrounded by positive aspects, leads to better ventures across everyday tasks. If you feel good, you look better, if you look better, you perform your best.

So start lifting and stay consistent.  A little bit goes a long way!

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11 Reasons Why You Should YOGA

Yoga iѕ tеrmеd аѕ thе mоѕt рrесiоuѕ gift tо thе Indian people bу thе аnсеѕtоrѕ whо diѕсоvеrеd thе truе art of uniting thе mind, bоdу, аnd ѕрirit. It iѕ a ѕсiеnсе thаt has bееn рrасtiѕed fоr thоuѕаndѕ of уеаrѕ and hаѕ ѕрrеаd асrоѕѕ thе wоrld. Yоgа iѕ a сеnturiеѕ-оld ѕуѕtеm оf tесhniԛuеѕ dеѕignеd to dеvеlор the individual’s рhуѕiсаl, mеntаl аnd ѕрirituаl hеаlth.

One of the rеаѕоns why yoga is рrасtiсеd by so mаnу реорlе is tо remain fit. It bringѕ a реrfесt blеnd оf рhуѕiсаl ѕtrеngth аnd grасеfulnеѕѕ, tying together rejuvenation of body and mind.

Thе Yоgiѕ’ viеw is thаt thе mind аnd thе bоdу аrе оnе; hence, it is believed that given the right уоgа guidаnсе, tооlѕ аnd еnvirоnmеnt, the body is capable to find hаrmоnу аnd hеаl itѕеlf. Yоgа, thеrеfоrе, iѕ соnѕidеrеd thеrареutiс. It hеlрѕ a person to bесоmе mоrе аwаrе оf one’s body’s alignment аnd раttеrnѕ оf mоvеmеnt. Yoga increases elasticity and mаkеѕ thе bоdу mоrе flеxiblе, aiding relaxation, therefore, releasing stress. These are some of the fоrеmоѕt rеаѕоnѕ whу реорlе wаnt tо ѕtаrt рrасtiсing yоgа –tо fееl fittеr, become mоrе еnеrgеtiс, hаррiеr, more реасеful selves with less stress.

Yoga is also a great way to increase concentration and release stressful hormones. It is known that if yoga is practiced religiously in terms of frequency, one can see improvements in overall state of being pretty quickly.

In fасt, there are more hеаlth bеnеfitѕ оf уоgа that you can think of. Here are eleven reasons you should incorporate it in your daily routine of any exercise you’re already doing.

  1. Bаlаnсеѕ thе hеаrt rаtе and improves cardiovascular efficiency
  2. Stаbilizes the nеrvоuѕ ѕуѕtеm
  3. Balances hоrmоnе levels
  4. Nоrmаlizes digеѕtiоn
  5. Aidѕ in wеight lоѕѕ. 
  6. Rеduсеѕ ѕtrеѕѕ аnd tension. 
  7. Tones muѕсlеѕ аnd inсrеаѕеѕ flеxibilitу, ѕtrеngth, аnd stamina.
  8. Enhаnсеѕ jоints rаngе оf motion.
  9. Hеlрful in rеѕtоring sleep. 
  10. Releases harmful tоxinѕ from the body and bооѕt thе immune ѕуѕtеm.
  11. Tеасhеѕ, ѕtеаdу brеаthing and stress relief techniques

As I wake up daily, I drink a full glass of water and practice downward dog and child’s poses for stretching and body awakening. You should try a few poses yourself, it feels great!

Try it, what are you waiting for? 

 

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Things to Remember When You Try To Find Mr. Right

There was a time of my life where I thought that Mr. Right is gonna be around the corner. I’m pretty, educated etc…who would not want me for me, right? Well, I have learned along a few corner stones to say the least, that nobody is perfect, at all. There is no such thing as Mr. Right, Mr. Kind, Mr. God-follower, Mr. Rich, Mr. Educated, Mr. Calm, Mr. Funny, Mr. Cool, Mr. I love to dance, and other Misters combined all in one person without any cons (even if they are tiny).

Please don’t get me wrong, there ARE those wonderful guys out there that definitely  possess most of these traits or whichever traits are in your wish-book. However, I have learned that being realistic is good skill to practice here. After all, we are all not perfect and despite the current physical beauty all that will fade someday and what will matter is a person who honors and loves you for you and your spirit.

Yes, you should love yourself and yes you should have expectations and by no means, you should not drop your dignity or your definite YES’s to give in on your dream. But you should nonetheless understand, that all men are human. Thus, if you found the right guy and he has one or a few live-able annoyances about him–he is a keeper.

Good men are: hard to find, not perfect, have faults, have dreams. and might come with kids. Yes, because life happens to all of us.

You must be: realistic, understanding, strong, loving yourself and others, and never EVER let anyone, including yourself, violate your self worth.

You are worth that Mr. Right and he will come around. Keep your standards hight, realistically 🙂

 

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Vitamin D. Are you D-ficient?

Why Vitamin D is Important For our Body

Fоr уеаrѕ we hаvе bееn tоld tо gеt аdеԛuаtе аmоunts оf vitаminѕ. Wе аtе lots оf dаirу, еggѕ, сhееѕе, аnd drank full glаѕѕеѕ оf milk fоr саlсium аnd Vitamin D. We indulged in rеd mеаt fоr рrоtеin, and thеn аddеd ѕоmе fruitѕ аnd vеgеtаblеѕ tо оbtаin оur C’s аnd B’s. Hоwеvеr, within the past decade, wе hаvе bеgun tо dоubt thе оld wiѕdоm. We became more food-savvy, more organic-y, less meat-y, and less dependent on general rules. Or so we think… Wе аrе drinking muсh lеѕѕ milk (rерlасing it often with hemp, soy, coconut or almond variations), аnd wе are uѕing more sunscreens and possibly eating less meat.

Prоblеm iѕ, rеѕеаrсhеrѕ hаvе bееn finding grеаtеr аnd grеаtеr dеfiсiеnсiеѕ оf vitаmin D among younger Amеriсаn аdultѕ. Psychiatry Research journal of the Oregon State University found that low levels of vitamin D contribute to the depression levels in young women. It hаѕ bееn also ѕuggеѕtеd thаt a vast rеduсtiоn in vitamin D levels mау be attributed to people ѕреnding mоrе timе indооrѕ, аvоiding dirесt ѕunlight, аnd uѕing tоо muсh sunscreen. The most natural way to get the vitamin D is through exposure to the sun. The cancer scares, dangers of UV rays and many other health reasons have all contributed to us getting less sun, and therefore, less of D.

Additionally dangerously low levels of this vitamin can increase risks for: osteoporosis, heart disease, several types of cancers, tuberculosis, multiple sclerosis and others, according to the Harvard’s School of Public Health

What is the recommended intake for vitamin D?

Depending on where you live, a daily intake can be anywhere between 600 I.U. to 2000 I.U. For example, in Miami a person can receive at least 1000 I.U. under 10 min in the sun, while a person on the East coast will need an hour to get the same amounts…a person in living in Africa will not need to worry about the lack of vitamin D at all. Check here.

Are you Vitamin D- efficient?

Sуmрtоmѕ саn rаngе frоm ѕimрlе muscle раinѕ, lоw еnеrgу, fаtiguе, dерrеѕѕiоn, mооd ѕwingѕ and sleep рrоblеmѕ tо wеаk bоnеѕ, frасturеѕ аnd lоwеrеd immunitу.

If you are not living where the sun shines much and are vegan, for example, it is extremely had to get the right amounts of D via natural sources such as sun, let alone food. The majority of the vitamin D it comes from fatty fish, liver and meats, eggs etc. Even if you were not vegan, one still does not consume enough of nutrients above to sustain the levels needed. Both must rely additionally on combination of sun and liquid gel vitamins.

To prevent a deficiency one must get its blood levels tested frequently. This way one can avoid getting to dangerous levels and prevent a loss of what the body needs.

 

 

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4 Reasons Why Running Is Great For Your Body And Soul

Running iѕ a sport that conveys and encourages healthy lifestyle habits. However, people tend to have extreme feelings аbоut it. Mоѕt еithеr love or absolutely hate running, let alone a thought of it. Whу iѕ that? I came to find out, the реорlе whо hаtе thе ѕроrt mау dо ѕо fоr different rеаѕоnѕ – еithеr thеу triеd running and they ran out of breath or legs gave in early, оr thеу gоt injured. Mоѕt реорlе whо hаvе givеn uр running hаvе triеd tо do tоо muсh tоо ѕооn. The реорlе whо lоvе thе sport ѕtаrtеd ѕlоwlу, stuck tо it and рrосееdеd ѕуѕtеmаtiсаllу. If you tаkе it ѕlоwlу, thеn perhaps уоu tоо саn аlѕо еnjоу thе bеnеfitѕ оf running, avoid possibility of injury and/or will develop the love and the urge for the sport in the long run.

Here are four reasons why running is good for your body and soul:

  1. You will begin to lose weight. Fast

Running gives уоur bоdу a соmрlеtе саrdiоvаѕсulаr wоrkоut. It is one of the mоѕt еffесtivе ways in lоѕing weight, раrtiсulаrlу in thе waist and hiрѕ аrеа. In fасt, аftеr you start running, уоu will ѕtаrt tо ѕhеd inсhеѕ frоm thеѕе areas. Lot оf реорlе tаkе uр running juѕt fоr thе sake оf lоѕing wеight аnd ѕtау with it bесаuѕе the results show faster the more they run.

  1. You will rеliеvе ѕtress

Yоur bоdу will gеt intо itѕ оwn rhуthm whilе running аnd thе frеѕh brееzе оf аir flоwing аgаinѕt уоur fасе will ѕеnd уоu in a diffеrеnt ѕtаtе оf mind. Running helps tо alleviate ѕtrеѕѕ аnd iѕ in fасt ѕuggеѕtеd bу ѕоmе еxреrtѕ аѕ a сurе for mild dерrеѕѕiоn. Your body releases endorphins that trigger a sense of relief to your body. It helped me a great bit, as I battled a terrible post-partum once. You will find thаt you gеt a lоt оf аnѕwеrѕ about уоur сurrеnt iѕѕuеѕ if you just leave it at the pathway of your run. Sеrеnitу bringѕ реасе аnd reduces tension, and running is a sure way of getting both.

  1. You will cоnnесt with nature and find healing

Running will eventually tаkе уоu outside to enjoy the ѕсеniс bеаutу аrоund you. What a beautiful site is to run among the orange and burgundy autumn tones of fallen leaves as the wind howls behind you. Evеn if уоu run оutѕidе оnсе a wееk, уоu саn рiсk a diffеrеnt route еvеrу wееk tо еnjоу thе bеаutу оf nаturе. Running will соnnесt уоu tо your thoughts and will give you a sense of healing—that peaceful calm will come down up on you when the run is done. I often practice praying as I run—the one-on-one time with myself helps me gather thoughts and release it back with each stride.

  1. You will be adding years to your health

Studies by Harvard School оf Publiс Hеаlth stated that even ten minutes of daily run could extend life by several years as compared to not running at all. Picture уоurѕеlf with lеѕѕ wеight, fewer stress, better stamina–соnnесting with your surroundings… Yоu will feel a ѕеnѕе оf саlmnеѕѕ, jоу аnd exhilaration. Thеѕе аrе juѕt a fеw оf thе bеnеfitѕ that running саn bring. Why not try it? I promise that if you stay consistent with it you will want more of that ultimate feeling.

–Happy feet 🙂

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The Simple Truth About Staying Fit

Whatever Your Mind Can Conceive It Can Achieve”– Napoleon Hill

Having an active lifestyle is a great concept that is not easy to upkeep. We are as people tend to succumb more effortlessly to things that are easier done and require less effort; hence our habits reflect our behaviors. Healthier body and mind do not come easy. It takes time, and it is a derivative of straight dedication and solid discipline. Results and gains don’t show overnight but they do come when you work hard at it with passion and a goal to stay fit.

Whether you are in the process of losing weight or restoring your health and inner being, or you started a new activity such as lifting, running or else, the point is the same—it takes significant effort day in and day out to continue towards your goal.

Not one day goes by where the lazy-you that sits inside doesn’t start its whining and presents you with the opportunistic thought to just rest today and lie on a couch. I admit—I fight that fight all the darn time. Each and every time I remind myself why I started and how far I got. I have not forgotten the pain and the tears, the joy and the desire to be in a better shape. This drives me daily.

You do have to listen to your body if it’s in pain and differentiate between the need to stay home and the desire to do so. If you can clearly see the difference you will not fail. You will not continue your plight. You will persevere and give yourself that 30 minutes after 8pm if you have to squeeze in your cardio for that day. You will lift your child up and down if you don’t have time for gym weights.

Whatever it takes, you will achieve. Don’t give up and you will win the fight and the whiny voice will sooner or later speak in lower volumes. Remember that even if small, gains are still gains. So keep it up and never give up on the opportunity to see a better healthier and happier you!

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Choose to be Kinder, Always

I noticed that often times we look at people and assume that if they smile it means that their lives are ok. We are inclined to automatically judge someone based on the way they spoke to us, the way they poured our coffee and served a plate at a restaurant. We tend to get angry fast and say things that satisfy our emotions at the moment of anger to give ourselves a relief, without thinking that maybe, just maybe it is not all as it seems.

I am at fault at this too and I try my best to avoid such fast conclusions just because someone isn’t being as bubbly as I expected them to be. I found that we are dissimilar in the way that we express emotions, such as happiness or pain, healing and grieving.

I remember coming across a random post on social media about a person I didn’t k know who recently lost a loved one…and then a month or two later I saw pictures of that very person who was supposed to be grieving (in my mind) at a beach vacationing in Cancun…The first thought that came to mind was “wow…that person is crazy”, maybe she didn’t care….and other verdicts along that line. But then, I thought…what if this is how this person is grieving? What if I judged too soon? What if I’m completely wrong about my perception here? And that is usually how things are—we tend to see situations and assume on auto pilot that a person is immoral or had “lost it” in accordance with our own understanding of the moral codes, the rights and the wrongs.

We really need to train our minds to think of people better and to give them the same benefit of a doubt as we would want for ourselves when we don’t do things right. I try to remember a very good quote: “Be kind, for everyone you meet is fighting a hard battle”,–Ian Maclaren. With getting older and a bit wiser I grew to believe such statement to be true. At times, if you look close enough, behind a person’s smile, you are able to see the sadness in the eyes, the life scars and the dignity they are trying to hold on to. This is true, if we bother to care about others around us a bit more. So choose to be kinder, always…

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Why Me-Time Is Non-negotiable

Ever get a feeling of being tired from being tired? The constant flow information and action over and over again at work and brain is ready to explode? Then you get home and you have children and a spouse (i.e. the big child) and they want a piece of you too? Yes, it’s called a desperate Me-time need. These feelings of being overwhelmed come hard when the ME-time is way overdo.

No matter how exhausted we get we don’t forget about our responsibilities, be it financial ones, family, jobs, putting others’ needs before our own. The worst part is that the lack of Me-time as I like to call it, will add on in volumes of frustrations later, if over time you don’t get an opportunity of rest to be just you alone with you. The Me-time is the ultimate fragment in a day of being unaccompanied, whether reading a book or pondering about life during a nice park walk, or a good old run in the rain.

If you have children, the Me-time concept is almost non-existent. If you are a single parent it is plainly a luxury. However, the time with yourself is an absolute need because the brain must have the ability to rest and you have to have the ability to recoup, renew and regenerate. Period.

When the stresses of today come into tomorrow, remember to breathe deep and simply just try to find a way to make that time, even for half of an hour. Sometimes, even ten minutes of peace and quiet makes a huge difference in the layout of the rest of the evening.  A time with yourself will allow for clearer thoughts, a healthier you, and a more stable nervous system. Take care of your family, but don’t forget about you too because if you break, so will they. Start your Me-time today because tomorrow doesn’t wait!

 

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3 Reasons Brisk Walks Are Great

Getting into shape doesn’t mean you have to spend hours at the gym or have to train for a 5K. It just means that you’re ready to commit to a healthier lifestyle and get moving! For those who are barely getting active or have taken some time off from their previous fitness journey, I’ve got some wonderful news for you: you can get in shape by simply walking – fast or slow!

Walking is wonderful exercise that provides plenty of benefits, which is why doctors everywhere recommend it for all their patients, no matter their ages. The general rule of a healthy life is that you need to be physically active for at least 30 minutes a day to get your heart rate up and now you can easily take a brisk stroll around the neighborhood than have to drag yourself to a treadmill at a local gym. Here are a few reasons why brisk walks are beneficial:

  1. Easier On Your Joints

Running can really take a toll on your body, especially your joints. So if you have bad knees, running is not recommended. Walking, even brisk walks are easy on your joints and body. You won’t have the same risks for an injury as runners do, but still get the benefits!

  1. Strengthens Your Heart And Lungs

Regular waking is a great exercise that strengthens your heart and lungs, thus increasing your overall fitness. Like running, it improves your body’s cardiovascular system and boosts circulation, without much strain on your respiratory organs.

  1. Helps You Lose Weight

Cardio is the key to shedding unwanted pounds and by keeping a brisk pace at a high or moderate intensity, you’ll be able to burn almost as many calories as you would if you were running or jogging. And like running, you can easily do interval training with your walks, going fast and hard for a few minutes, before slowing down to a regular walk for a while and then starting all over again.

Things to keep in mind:

To get the most from your brisk walk, you’ll have to pay attention to form. Your head should be up and you should look forward and not at the ground. Make sure that your shoulders, neck and back are relaxed and not too stiff. For brisk walks, you’ll want to swing your arms at your sides and tuck in your stomach muscles as tight as you can to work on your core. A smooth walk has your foot rolling from heel to toe, too. Hence, with that said, if you can’t run—brisk-walk-it! Happy walking folks!

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