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Department Of Health

The Best Time to Eat to Maximize Your Workout Effort

There are several schools of thought regarding eating and exercise. One school says that you should not eat before you workout at all. One says that you should have a small snack before working out and then again after you finish. The timing of food and exercise is important, but it is equally important to pick the right foods. After all, if you eat something that is too big or heavy, you will feel sluggish and will not be able to exercise up to your full capacity. On the other hand, if you are hungry or dehydrated, you will not be at your best either and you may feel dizzy, weak or tired in the middle of your workout or immediately afterward.
There are several things that you should keep in mind when exercising, especially if you are working out for long periods of time or are working especially hard, including when to eat and what to eat. No matter what kind of workout you are doing, you should make sure that you are getting enough to drink so that you do not get dehydrated, which can lead to serious health problems if it is prolonged.
David is an endurance athlete, Allen is a strength trainer and Varonda is a new exerciser. Varonda enjoys a few different types of exercise, but she is not sure of how to eat or when to do it so that she can make the most of her time and effort. According to David, she should eat huge portions of protein, while Allen says that she should eat higher carbohydrate meals. Depending on the type of workout that she is about to do, they both might be right.
All three athletes should start with a healthy breakfast, unless they are going to work out immediately. If so, they should have a light snack that could include bananas or a glass of milk. Another option is an apple with a little peanut butter. If you are going to have a large breakfast, it should be three to four hours beforehand. A smaller meal or light snack can be eaten an hour before the workout. No matter what type of workout you do, replenishing the energy that has been burned through exercise is very important, especially in the case of very intense workouts.
Allen, the strength trainer, tends to eat a small snack before his workout, which can last around two hours and involves lifting very heavy weights as he trains for an upcoming competition. If he does not, he will not see any muscle gain because his muscles will continue to burn energy for up to 24 hours after the workout ends.
Without a new source of food, including protein, during this time, the rate of protein breakdown will exceed synthesis, equaling a loss of lean muscle mass. For his most intense workouts, Allen should have protein both before and afterward. He can use whey protein powder supplements, which are beneficial because whey is a fast protein, easily assimilated in the body and is high in the amino acids arginine and lysine, which stimulate a growth hormone called IGFI. Whey also contains glutamine, which can prevent fatigue and overtraining. Whey is also the highest natural food source of branch chain amino acids (BCAAs), which have the benefit of being assimilated directly to muscle tissue.
If Allen would prefer not to use whey protein for any reason, he can use chocolate milk as a post-workout recovery drink, which will give him both protein and carbohydrates for fast energy and muscle recovery. However, if he has any problems with lactose intolerance at all (which would rule out the use of either option,) he can use Proasis, an all-natural liquid protein supplement from Profect which is lactose-free and hypoallergenic. It is also available in a number of flavors and will give him more protein per serving than other choices would (25 grams per 100 calorie serving.)
David, the endurance athlete, prefers to eat a carbohydrate- and protein-filled breakfast three hours before heading out for a run. He is working his way towards doing a second marathon, with the hopes of improving his time performance from the first one that he ran. Because he knows that an extremely high amount of protein can hurt both his endurance and maximum effort, he will use a smaller amount of it before his workout, replenishing afterward so that he does not have any problem with muscle loss. His diet plan includes: 55-65% of complex carbohydrates, 25-30% of fat and 12-15% of protein. (Source: Quinn 2007) While some people may think that the fat content in this diet plan is fairly high, they should keep in mind that his calorie burn is excessive while he is in training and he is working towards running …

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Nutrition

Losing Fat Secrets: The Key Secret to Losing Weight Exposed

I remember the day when I was in college and would go around partying all weekend only to come to class on Monday and realize that I had a test that day! People who are over weight often times find themselves in the same situation when they go through years and years of eating unhealthily and suddenly that “Monday morning” comes and hits them when they realize they have gotten way to overweight. The realization that you have reached to an unacceptable weight is the first step in losing fat. Diet and exercise are going to be your best friends in this process so you might as well start getting to know them better. It is imminent that you keep your calories to a very controlled point, and there is no better diet plan out there today than the Calorie Shifting Diet plan which will be provided at the very end.
Don’t go around thinking that you can cut corners in your weight loss plan and still expect the same results, because believe me that won’t happen. You will just end up disappointing yourself and quitting like most people do when they don’t follow the right steps for something. Get yourself in to a simple routine of waking up maybe thirty or so minutes before you normally do and go out for a jog/walk. This will help you establish a routine for yourself while getting your body back in the active mode.
Going hand in hand with your exercise is what you eat, your diet. It’s important to stay as consistent with your diet as with your exercise routine. Without eating healthy all the effort you are putting early morning or at the gym is of no use. You will barely see and weight gone at all. Remember an important tip here; just because something or someone says a food is healthy that is not always the case. Make sure you know how many calories per serving you are getting before you determine what is healthy for you.
Don’t be like a deer caught in the headlights like I was back in college when you finally realize you are getting unacceptably big. With all the tips here you are completely ready to go out and take action yourself. You can go online and read thousands and thousands of articles on how to lose weight, but ultimately only you will putting all the ideas in affect to achieve the results you want.
If you are like me, who doesn’t have time and patience to lose weight through exercise and dieting then the only other natural and healthy option to lose weight fast is through 100% natural weight loss remedies.…

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Whole Food Vitamins

The Essential Foods for Children

Proper foods are the important sources for children to supplement essential nutrients like vitamins and protein. Therefore, it is important for parents to provide suitable and nutritional foods for their children. Some of the most suitable foods for children are introduced as follows.
The most suitable nut for children is almond. Vitamin E and trace elements like iron, calcium and magnesium are rather beneficial to the health of children. What’s more, almond can prevent the heart disease and high blood pressure for the human body. But parents should not let children eat a whole almond, or the trachea can be easily locked.
The best kind of meat is lean beef. Lean meat contains abundant iron and protein. It can supplement essential nutrients for children to maintain the normal growth activities. Many doctors advise that babies more than 10 months old should begin to eat lean mean. The eating ways of lean beef are diverse. For example, beef can be added into hamburgers.
The nutritional dessert for children is yogurt. Yogurt is an important source of calcium, and it contains rather low calories. Therefore, it is suitable for children to drink yogurt. Parents can also make yogurt at home. They can choose formula milk as raw material. The nutritional value is rather high, and children can digest it rapidly. When babies drink yogurt, parents can add a little jam into it so as to improve the taste.
The best kind of fruit juice is orange juice. Orange juice contains abundant vitamins and folic acid. What’s more, the nice taste makes orange juice popular among children. But orange juice should not be mixed with milk and other beverage containing high content of calcium, or the sedimentation can be caused to affect the digestion. In addition, children should drink orange juice in a right amount. The excessive intake of orange juice can increase the absorption of heat for children.
Except the foods mentioned above, tomato is also popular among children. The main composition is lycopene, a kind of natural anti-oxidant which can prevent cancer and heart disease for the human body. In addition, abundant vitamin C and cellulose contained in tomato can prevent children from catching a cold and getting constipation. If children do not like to eat tomato, parents can use tomato to make salad. Parents should also remember that it is easier for children to absorb the lycopene if tomato is cooked.…

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Health Policy

The Symptoms, Causes And Life Expectancy on Pancreatic Cancer

Pancreatic cancer is the fourth leading cause of death in the United States and the fifth globally. Why so? Just how do doctors detect this disease and how’s the life staging of individuals identified as having the same disease?

Introduction – Pancreas

The pancreas is an organ located in the abdomen. It takes on two important roles in our body (1)converting foods into fuel for the body’s cells and (2)yet another is to regulate the blood sugar in the body.

Basic Anatomy

The pancreas is located behind the stomach together with other organs such as the small intestine and the liver.

Pancreatic cancer risk factor

Pancreatic cancer is said to be one kind of cancer which is difficult to diagnose. This is one of the major reasons why many organizations help offer information regarding this disease. Knowing the risk factors of the said disease can also help everyone to at least get rid of it.

Symptoms of Pancreatic cancer

Symptoms of pancreatic cancer usually do not appear easily because detection of the same is very difficult. Having said that, if you’re experiencing these symptoms you might want to seek the aid of a cancer treatment center.

Life expectancy

Since the detection of the disease is very difficult because the symptoms are very alike to other diseases, the life expectancy of a pancreatic cancer patient can be quite low. When someone is diagnosed with pancreatic cancer, usually the person’s life expectancy will probably be about 5-8 months. Only 5% of pancreatic cancer patients survive their diseases in approximately a year. But again, the percentage may fall and rise based on the staging.

Cancer treatment centers can tell the life span of a pancreatic cancer patient is small, mainly because of the position of the pancreas itself. It’s well hidden in the body and despite its size, no skilled expert can see or monitor the same since no apparatus can check the pancreas’ condition.

A pancreatic cancer patient’s life expectancy might be one of the more morbid and provides disappointing news too. But everyone must be aware of it and prevent the risk factors. Research and articles on the web have been in existence and all you’ve to do is to research and use the things you’ve learned from those. Again, prevention is preferable to cure. Take action now, before it’s too late.…

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Health Magazine

Lose Weight With a Perfect Diet

By skipping the meals or performing harmful starvation cannot help you in losing weight. By taking a diet drink or balanced meal cannot help you in losing the weight. By jumping from one diet plan to another in only some months can also not help you in decreasing your weight. If you want to overcome the frustration of being fat then you have to challenge yourself and plan for a perfect diet. Select a fully customized plan and implement it in your regular daily life. You can surely see the result in very less time. Do not create a plan which is difficult to implement. Only select the plan which is easy for you. It is very difficult to adjust to the new diet plan suddenly. Slowly implement the diet so that sudden weight loss is also dangerous to our health. As fast foods are convenient to eat everyone are attracted to it and are increasing their weights. Not only diet you also do some exercises in order to burn some fat in your body. Do not eat the food which contains fats and cholesterol. Do not eat the food in excess because all the excess food is stored as fat in our body.
Do not hesitate and get started now with your perfect diet. If you feel hungry you take fruits and vegetables as snacks. It will not affect your diet. Here are some tips on how to select a nutritional plan.
o Breakfast: In breakfast you can prefer fruits that are rich in water content. For example watermelon. You can eat this watermelon without any limits. It does not matter how much you eat it. The water content in this fruit helps in removing the toxins and cleans the stomach. Not only watermelon you can eat all types of melon. You can even take Honeydew, Cantaloupe, and Gala.
o Lunch time: you can small meal with some fruits. You can apples, bananas, pears or grapes. Eat fewer meals and more fruits. Eat fruits until your hunger is fulfilled. You can also have glass of juice of any fruit or vegetable. You can also eat hand full of dry fruits like dried raisins, sultanas, apricots and figs.
o Snacks: You can take a glass of freshly squeezed juice of carrot, cucumber or any other vegetable of fruits.
o Evening: you can have salads, handful of dry fruits, fresh vegetables and fresh fruits. Eat the food until your hunger satisfies. Eat more until your stomach is full so that you may not feel hungry in the middle of your sleep.…

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Department Of Health

Pre-Menstrual Syndrome (PMS) And Vitamin E

As we mentioned in previous article, Premenstrual syndrome effects over 70% to 90% of women before menopause in the US and less for women in Southeast Asia because of their difference in living style and social structure. It is defined as faulty function of the ovaries related to the women’s menstrual cycle, it effects a women’s physical and emotional state, and sometimes interferes with daily activities as a result of hormone fluctuation. The syndrome occurs one to two weeks before menstruation and then declines when the period starts. In this article, we will discuss how vitamins help to treat PMS..
I. Definition
Vitamin E is a powerful antioxidant, it exists in 8 different molecules of which alpha-tocopheral is the most strongest recommended form. Even though, women with PMS are not found to have vitamin E deficiency, but intake of vitamin E is proven to reduce symptoms of premenstrual syndrome.
II. How vitamin E effects women with PMS
1. Reproductive system
Vitamin E is best known for it’s antioxidant property, it helps our body in fighting against the forming of free radicals, foreign virus and bacteria invasion and detoxifying our body against the accumulation of environment toxins resulting in increasing the function of nervous system in regulating it’s transmitting function, thereby lessening the symptoms of reproductive system infection and inflammation.
2. Abdominal pain and cramps
Besides improving the nervous system in transmitting function between cells, it also increases the function of brain cells in regulating the muscle movement including the hand trembling caused by intake of anti depression and uterus muscles resulting in lessening the nervous tension and abdominal pain ans cramps.
3. Mood swing and irritability
vitamin E is important for brain cell membranes and maintain the cell integrity in perform it’s function as neurotransmitters thereby, it helps to increase function of brain cells and lessen the nervous symptoms of mood swing and irritability.
4. Circulatory system
Besides helping to maintain the integrity of brain cells, vitamin E also helps to improve the function of red blood cells resulting in increasing the oxygen absorption and transport vital nutrients for the nervous system needs and reducing symptom of PMS.…