10 Workout Nutrition Hacks To Supercharge Your Workouts

We all know that our diet plays a huge part in our fitness but did you know that what you eat can radically affect how good your workout is?

Usually I eat to optimize my workouts, I don’t eat to lose weight or restrict my calories, but there are different seasons of the year and different priorities depending on the season.

Here are 10 great workout nutritional hacks brought to me thanks to George at Home Remedies for Life. I will let your read through them and then comment at the end.

10 Workout Nutrition Hacks To Supercharge Your Workouts

As you can see from this infographic it is critically important to look at your eating before and after your workout.

I love these workout nutrition hacks as they really help you to see going from before through to well after your workout what you should be eating.

I know that when I am getting ready to go to the gym I make sure I have some carbs so that I will have energy but of course also I make sure not to eat too much as bloating will really slow me down in the gym as well as make me feel sick during a really tough workout.

After my workout I am really conscious of the post workout metabolic window and although the science is not really strong either way, I always feel that I am so drained after a workout that I really want to make sure to get some easy to digest food into me to tide me over until my next meal.

Article source: http://www.fitnesstipsforlife.com/10-workout-nutrition-hacks-to-supercharge-your-workouts.html

Quick and Natural Fitness Tips

Natural fitness tips are something that all of us need if we want to try and stay healthy. Fast loss and fitness are not rocket science. You don’t need to buy fancy exercise gadgets or crazy diet pills to achieve your weight loss goal. To get rid of pounds quickly, you just need to do the right things and use the right tools. In this article I will give you three quick weight loss tips, which, if you follow religiously, will help you burn fat and lose faster.

These tips are evergreen and time-tested rather than based on the latest fads. Of course, just like any other weight loss plan, you won’t be able to see results until you take action.

Natural Fitness Tips

The more natural foods you eat, the more natural your body will become. Processed foods contain loads of sugar and empty calories and therefore, they make you unnaturally fat. To lose fat quick, try to eat raw fruits and vegetables, lean chicken meat as well as whole grains. Stay away from calorie-rich junk foods. Your aim should be to buy foods that will supply your body with loads of nutrition in the form of protein, vitamins and minerals without making you fatter.

Quick and Natural Fitness Tips

Food is not the only thing that you need to change; you also need to modify your drinking habits.

If you continue to drink soda and beer every day then eating natural fruits and vegetables would be of no use.

Replace soda with pure, natural water as well as green tea, as both of them will help you burn fat and lose weight.

Keeping a Food Journal

These can be a fun and helpful natural fitness tip. Even with all the weight loss vows that we take, distractions inevitably lead us astray.

To make sure you are not distracted from your weight loss goals, keep a food journal with you. In your journal, keep a record of all the foods and drinks you have daily.

Then review your journal after a week. You will be able to tell which foods you need to keep and which ones to discard. You are probably eating many foods just for emotional comfort; such foods can be easily discarded. Also, watch out for your drinks.

Workout Regularly

A strict diet plan is of no use if you cannot couple it with an equally effective workout plan as your weight may be better but your strength will suffer.

Remember that however much you hate it, exercise and workouts are the best addition to help you lose fat quickly.

There are several types of exercises, but I recommend you focus on the resistance training and cardio. These workouts are great for natural fitness, no pills or crazy diets required.

Both of these workouts should be done at least three or four times per week, if not more. As a rule of thumb, you needn’t perform either of these workouts for more than 30 to 45 minutes per day.

These are the basics of natural fitness tips try them and you will be more healthy and fit for sure

Article source: http://www.fitnesstipsforlife.com/quick-and-natural-fitness-tips.html

What Are Lectins And Why Should You Avoid Them?

I have to admit I first heard about lectins a couple months ago and was a little confused since I had heard of the hormone Leptin many years ago and thought maybe this was a confused mispronunciation.

Well I was wrong

In fact Lectins are not really a hormone at all but is instead a protein that is in some beans and legumes and grains that works as a protector of them. I can imagine that for trees to exist with squirrels around the seeds would need some kind of protection from little predators but I had no idea that this could be the case for people as well.

The fact is that Lectins are everywhere and are great for you in small amounts but in larger amounts, not so good at all. Lectins are thought to play a role in immune function, cell growth, cell death, and body fat regulation.

Where are Lectins found?

Lectins are found mostly in raw legumes and grains, and most commonly found in the part of the seed that becomes the leaves when the plant sprouts, aka the cotyledon, but also on the seed coat. They’re also found in dairy products and in something called nightshade vegetables.

The richest, most abundant sources are the ones we would be most worried about. These are kidney beans, soybeans, wheat, peanuts and potatoes.

Lectins in plants are a defence against microorganisms, pests, and insects. They may also have evolved as a way for seeds to remain intact as they passed through animals’ digestive systems, for later dispersal. Lectins are resistant to human digestion and they enter the blood unchanged.

What Are Lectins And Why Should You Avoid Them?

What is The Problem With Too Much Lectins?

As I mentioned earlier, Lectin in small amounts are very good for you. The trouble is that a larger amount of Lectins will affect nutrient absorption of foods and can really irritate your gut wall. In fact some people have such a bad reaction to lectins that they will have an upset stomach and actually throw up from eating them.

There are also links between Lectins and Inflammation, and Arthritis as well as a few other diseases. So be aware!

Crohn’s disease or irritable bowel syndrome are diseases where the stomach lining and intestinal walls are irritated which makes digestion both incomplete and very difficult, I really feel for these people and the stomach problems that they live with daily. For these sufferers it seems the gut lining is even more sensitive to Lectins

The great thing about Lectins is that they are pretty easy to avoid if you are at all careful. And I am not talking about some crazy diet or weird new foods. Just proper preparation.

Cooking foods will lower Lectin levels. For example, with red kidney beans there is a Lectin called Phytohaemagglutinin, the presumed toxic agent, is found in many species of beans, but is in highest concentration in red kidney beans. The unit of toxin measure is the hemagglutinating unit (hau). Raw kidney beans contain from 20,000 to 70,000 hau, while fully cooked beans contain from 200 to 400 hau. White kidney beans also known as cannellini beans, contain about one-third the amount of toxin as the red variety; broad beans contain 5% to 10% the amount that red kidney beans contain.

There are studies that seem to show though that a slow cooker will not be enough to destroy the Lectins, so I better find a better way for my chilli recipe.

The Soybeans mentioned earlier also have their Lectin issues fixed by simply cooking them.

Grains also contain a type of Lectins, that although lower, could be a real problem since we all tend to eat a lot of grain based foods. The lectins are mostly destroyed by heating and cooking.

Potatoes, Tomatoes are also higher in Lectins as they are a Nightshade Vegetable. The Lectins in both of these are not reduced by cooking but they have not been linked to any kind of stomach upset. There is a chance for the Lectins in in Tomatoes and potatoes though to cross the gut barrier into the . blood and may be a cause of inflammation.

Peanut Lectins are also impervious to heat. The good thing is there are not as many Lectins in peanuts

So the real takeaway for us all really is to remember to cook any beans thoroughly and not to eat an abundance of tomatoes, potatoes, or peanuts although in moderation there does not seem to be much trouble with any of these three.

Article source: http://www.fitnesstipsforlife.com/what-are-lectins-and-why-should-you-avoid-them.html