What to Eat Before Workout and During Workout and also After Your Workout

32345873[1].thbBreaking for a sports drink, snack, or energy gel during a workout might seem like a good idea, but a new position paper from the American College of Sports Medicine says it might not be necessary. Published jointly in the journal Medicine & Science in Sports & Exercise and the Journal of the American Dietetic Association, the statement outlines the best times to refuel around exercise for optimal health and performance, plus, what kind of fuel your body needs.

The paper’s authors emphasized that it’s probably only necessary to eat during a workout if it’s two or more hours of continuous exercise. For example, Nancy Rodriguez, a sports nutritionist at the University of Connecticut who helped author the statement, said recreational runners competing in 5 or 10K races don’t need to carry water with them, and they don’t need to refuel during or after the race with a high-calorie sports drink, candy bar, or energy supplement.

However, anyone exercising for two hours or more should fuel up with carbohydrates before and probably during the workout. What you choose to consume depends on your personal preferences — many athletes experiment with different methods during long

8 Ways to Focus on Getting Fit

AAEAAQAAAAAAAAOrAAAAJGE4YjBhMTIxLTkyZTctNDU5Yy04MWRiLTAyYmJlNzE4NzM5MAForty percent of all chronic diseases can be prevented through a healthy lifestyle, which includes eating a healthy diet and working out regularly. Yet Americans have become increasingly obese and sedentary. “People just aren’t making the connection between unhealthy lifestyle choices and disease risk,” says Alice Burron, MS, spokeswoman for the American Council on Exercise and author of Four Weeks to Fabulous. Doctors often try to change people’s attitudes by emphasizing the health benefits of exercise. But a recent study at the University of Missouri, published in the American Journal of Public Health, found that telling people why exercising is good for them doesn’t motivate them. People don’t “think” themselves into being more active and working out, the researchers concluded after studying data on close to 100,000 participants.

The researchers, led by Vicki Conn, PhD, RN, FAAN, associate dean for research and Potter-Brinton professor in the MU Sinclair School of Nursing, also concluded that rather than focus on why patients should exercise, health experts should be emphasizing how to exercise. They believe that many people would exercise more and lose weight if they knew

Sports Drinks and Exercise

exercising-dont-forget-to-drinkIf you’ve worked up a good sweat at your gym or health club and need to rehydrate, which should you reach for: water or a bottled sports drink?

Sports Drinks: How They Work

Sports drinks, or energy drinks, contain electrolytes (usually sodium, chloride, and potassium), carbohydrates (sugars), and calories. Electrolytes are essential to ensuring that your body’s cells are working properly. When you sweat, you lose only a few electrolytes, unless you’re exercising vigorously. Normal electrolyte loss can be replaced by drinking plenty of water and eating a healthy diet. When you have a really hard workout and sweat a lot, you may lose too many electrolytes. If you are doing moderate exercise in a very hot environment, you may also lose electrolytes that can’t be replaced by drinking water alone.

Sports drinks can help replenish electrolytes lost during exercise, and because they contain sugar, they can also give you a boost of energy to help you get through a workout. But that doesn’t mean you need to gulp them down before and after each exercise.

Is Water Better Than a Sports Drink After Exercise?

When choosing between

Best Fruit to Eat this Summer

berriesThe higher the temperature, the more willing you are to hit the farmer’s market and get supplies for salads and fruit salads. What do you plan on eating this summer? Surely it will contain some of this superhealthy fruit!

  1. Blackberries are a fantastic source of vitamin C, but also the more elusive vitamin K. They contain reduce the risk of heart disease and cancer, and add refinement to any fruit basket delivery!
  2. Cantaloupes are low on calories and high on flavor, and when you chill them before serving, they are the ultimate snack for hot summer nights. Cantaloupes are also full of vitamins A and C, and beta-carotene.
  3. Cherries are the perfect spring snack – you can pack them anywhere, offer them to your friends… it’s a conversation starter at least. They have high levels of melatonin, so they reduce joint soreness, which makes them extra handy for gymthusiasts.
  4. Juicy, juicy peaches taste great as raw fruit and as iced tea. They work wonders for your eyes and skin – especially those dark circles under your eyes,

Spain Health Information about the use of STILNOX…

STILNOX is otherwise known as insomnia is used for treating patients with sleeping difficulties. This is a significant medication used for a period not more than 4 weeks. Unlike other sleeping tablets STILNOX works differently through binding some particular segment in the brain that cause sleep.

The medication can be used only for the patient, it is prescribed for. Do not take the treatment with a friend’s recommendation. Take correct quantity of doses of the medication as instructed by your health consultant. Do not take more than the quantity recommended for you. Overdose of the medication may cause great trouble.

Drinking alcohol during the medication id restricted. Make sure if you are allergic to STILNOX or any ingredients present in it. The medication is not for the person below the age of 18. Do not take the medicine if you are in a pregnant state or want to become pregnant. Be careful if you are breastfeeding. The medicine may pass through breast milk and harm your baby.

Store the medicine at normal room temperature, away from the reach of small children and pets. Keep it away from the exposure of light, heat and moisture. Always check the expiry date and packaging damage

Six Super Simple Tips for Drinking Less, Living More

It’s really nothing even close to a secret these days that alcohol is not exactly good for your health. Not only this, but there are millions of people who fully acknowledge the fact that if they were to cut down on their drinking habits even slightly, it would have an enormously beneficial impact on every other aspect of their life. Nevertheless, they believe that to cut down in any significant way would be far too difficult or unrealistic, therefore generally do not give the idea a great deal of thought.


In reality however, making a few moderate changes here and there for the sake of improving your life in a great many ways can in fact be surprisingly easy.  The most important thing to remember is that you do not have to find yourself in a position where you are looking for a local alcohol rehab centre before taking affirmative action. Even if you have no intention whatsoever of giving up alcohol entirely and still intend to enjoy drinking in moderation, it can still be enormously beneficial to make one or two minor changes here

Understanding Your Genetic Muscle Potential

If you have spent countless hours in the gym, working out until you create puddles of sweat at your feet, and still you’re not as ripped as you expected to become, no need to worry. It does not mean that you did not give your best shot or failed in following a specific diet plan. No, you simply have different genetic muscle potential than other people.

A gymthusiast cannot know their full potential until they reach it. You can, however make more or less accurate estimates by taking into consideration your weight and size at birth, because some of the genetic muscle potential can be expressed as early as that. Also, think back about your physical traits before you began working out, because they too carry meaning. The levels of testosterone in your body are in direct correlation with secondary sex characteristics, and testosterone levels are also important to muscle potential.


It Takes More

Having an enviable genetic muscle potential is not enough on its own, no matter how advantageous it is. Turning to a

See how a top dental professional can keep your pearly whites sparkling

Taking care of your teeth is an important part of keeping staying fit and healthy. If you are an Oshawa resident, a Dentist Oshawa can provide the care you need to maintain your dental health and hygiene. You can count on such dentists to help you keep your smile as bright and shimmering as ever.

If you want to make the best impressions you can in your personal and professional life, then keeping your teeth in good shape is important. Although people are willing to admit it, looks count a great. First impressions are important, and you never get a second chance to make a first impression. Such an impression can be a really good one if you are able to present an attractive set of teeth with a bright and healthy smile. An Oshawa dentist can help you go in the right direction by giving you excellent care.

Oshawa dentists use state of the art technology and the most up-to-date methods and techniques to provide you dental care. Having a dentist who is genuinely concerned about you as a person is important. You want someone who will take the time to get to know you

Surprising skin and hair care benefits of Cade essential oil


Cade oil is a well known essential oil having significant properties to treat various hair and skin problems. In the ancient days, the people were using this essential oil as the best natural remedy for hair fall, dandruff, and damaged hair due to dyeing, bleaching, etc. The cade oil is basically extracted from the heartwood and branches of the natural Juniperus oxycedrus cypress family tree by the steam distillation process. It is perfectly used in the ayurvedic treatments for curing different skin disorders such as psoriasis, eczema, skin eruptions, and scabies, as well as the burning hair issues like dandruff, hair fall, and some other hair damages.

Cade essential oil for treatments:

Actually, the cade essential oil is obtained from the steam distillation method of the wood shrub. It is dark and aromatic oil with the strong smoky smell. It is used in different cosmetics and traditional skin treatment drugs. Basically, cade essential oil contains,

  • A-pinene
  • Myrcene
  • Dihydrocloride
  • Limonene
  • Careen
  • Guaiacol
  • P-creosol
  • Cadinene
  • Germacrene D
  • Kaurene
  • Cadinol
  • Eudesma and many more.

The major healing and therapeutic properties of this cade oil are analgesic, antiseptic, anti-parasitic, vulnerary, vermifuge, antipruritic, disinfectant, and antimicrobial. With all these extensive properties, this essential oil has been providing numerous health benefits to the hair and skin

Take the dental sealants treatment for your child to prevent tooth decay


Maintaining teeth is a vital thing to avoid unnecessary problems that cause vulnerable diseases in your mouth. If you want to maintain the perfect dental care, then you need to follow some essential ordinary activities. In such a manner, it is better to follow the oral hygiene activities like regular brushing, flossing with the consultation of the dentist. These are the most essential things that could be followed to maintain the oral health. These behaviours can definitely help you to prevent the tooth decay and the gum diseases. With the advancement of technology, there are new kinds of treatments and techniques discovered to treat and prevent oral problems. In that manner, the tooth decay is one of the most common problems which provide a lot of pain in the mouth. To treat this problem, the dental sealants provide the wonderful benefits to fight against the tooth decay. This article provides the information about the dental sealants and its features in the most effective manner.

What are dental sealants?

Most of the people, especially the children are affected by the tooth decay problems which can cause vulnerable effects in the mouth. So, the answer for the question, does

Tips for choosing best quality Orthodontics online

In this Hustle and bustle work schedule, folks are  not follow the proper health management finally they are suffering from  various types of health issues especially dental issues are really worst and most commonly seen among the people side nowadays. All age groups are now suffering from various types of dental issues such as Cavity, gum problem, root infection, Tooth improper alignment etc. Today every folks are wants to get beautiful smile so they need perfect teeth growth but not all of them are having perfect teeth alignment majority of the folks are suffering from improper teeth development right now. It is really very drawback for all teenagers right now because their beautiful smile will be affected. Today medical technology will be developed sky rocketed  especially in the dental treatments the dentistry creates  new revolution especially those who are all suffering from very worst dental problems which will cleared by advanced dental treatments. Now many folks are wanting know what is orthodontics and what the use of Orthodontics is. How it will offers benefits to the sufferer in these days. Today there are many people are searching best orthodontics to get best treatment for the teeth

Exercise a Defense Against Dementia

Here’s another reason to get into shape: Physical activity may reduce the risk of dementia-related death, according to a new study.

Researchers assessed the health of more than 45,000 men and nearly 15,000 women, ages 20 to 88 years, in the United States and grouped them into one of three fitness categories — low, middle or high.

After an average follow-up of 17 years, about 4,050 participants died. Of those deaths, 164 were attributed to dementia (72 vascular dementia and 92 Alzheimer’s disease). Of those 164 deaths, 123 of the people were in the low-fitness group, 23 were in the middle-fitness group, and 18 were in the high-fitness group.

People in the high- and medium-fitness groups had less than half the risk of dying as those in the low-fitness group, the researchers concluded.

The study appears in the February issue of the journal Medicine & Science in Sports & Exercise.

“These findings support physical-activity promotion campaigns by organizations such as the Alzheimer’s Association and should encourage individuals to be physically active,” study author Riu Liu said in a journal news release.

“Following the current physical-activity recommendations from the American College of Sports

Fitness May Lower Death Risk Even Without Weight Loss

A man’s fitness level may be more important for his overall health than his body weight, a novel finding that runs counter to conventional wisdom.

A new study appearing online Dec. 5 in the journal Circulation finds that improving or even just maintaining your fitness level can help you live longer, regardless of whether your body weight has stayed the same or even gone up.

“We all tend to assume that it’s weight loss and obesity and seeing a change in pounds that is having the true effect on overall cardiovascular disease and, ultimately, mortality,” said Dr. Tara Narula, a cardiologist with Lenox Hill Hospital in New York City. “For these researchers to draw the conclusion that really it’s fitness that may have more of an impact than seeing actual changes in pounds, that’s big news.”

Narula was not involved with the study, which was funded by the U.S. National Institutes of Health and the Coca-Cola Co.

Given that two-thirds of the U.S. population are overweight or obese, the observation could change the way millions approach health.

“It means that we can tell people to continue to exercise even if they’re not seeing changes overtly physically,” Narula continued.

5 Benefits of Interval Training

You need to shake up your fitness program and lose weight, but you don’t really have any more time to devote to it. The perfect answer could be high-intensity interval training or HIIT for short. Interval training is not just for elite athletes anymore — everyone is doing it.

High-intensity interval training requires interspersing bursts of intense activity into your regular fitness program. “It’s a form of fitness training that alternates high-intensity work efforts with low- to moderate-intensity ‘recovery’ efforts,” explains Leigh Crews, a personal trainer in Rome, Ga., and a spokeswoman for the American Council on Exercise.

Don’t confuse interval training with circuit training. Circuit training is moving from station to station to complete a set of exercises. Circuit training can be all aerobic exercise, all strength training, or alternating between cardio efforts and strength training. “Many people mistakenly call this interval training when, in fact, it is a circuit,” Crews says.

When you’re circuit training, you don’t rest between the exercises that you do in sequence. When you’re interval training, you want to take short rests between intense repetitions of a single exercise.

How Interval Training Helps

Adding interval training to your fitness program has both mental and physical benefits:

  • You lose weight faster.

Making the Most of Exercise to Fight Obesity

Bonnie Matthews weighed about 265 pounds at age 43. Her doctor told her that if she did not lose weight, she would be facing serious health risks. Today, at age 47, Matthews has lost 130 pounds and is a certified personal trainer and weight-loss coach.

“I could not deal with the numbers,” recalls Matthews. “I could not think about the amount of weight I had to lose, but I could start walking and stop eating obviously unhealthy foods.”

Quiz: What’s Your Diet Personality?

Obesity is dangerous for your health, and overcoming obesity is a long but important journey that involves a healthy combination of diet and exercise. Taking the first step is often the biggest challenge. Here are some exercise guidelines to get started.

Getting Started With Exercise for Weight Loss

If you are significantly overweight, the most important thing to remember is to start exercising safely. Obesity puts stress on your heart, bones, and joints, so starting to exercise too quickly could result in an injury or aggravate a medical condition that could stop you before you get started.

Talk to your doctor before exercising, especially if you

Using Exercise to Beat Stress

Get Active

Nothing can beat regular exercise as a stress-busting technique. The result of the ‘fight or fight’ reaction is that our bodies go into a state of high arousal but there is often nowhere for that energy to go, so our bodies can stay in this state for hours at a time. Exercise is the best way to dissipate the excess energy, especially if you have a sedentary job.

It’s a good idea to channel your energy into proper exercise, be it a brisk walk, a run, a bike ride or a game of squash. You don’t need to join a health club— exercise can be as informal as taking the dog for a walk, or dancing at home to your favorite music.

Experts recommend that we exercise at a moderate intensity for a minimum of 30 minutes, most days of the week. And there are many reasons to do so. Exercise not only improves health and reduces stress, it also relaxes tense muscles and helps you to sleep. It causes the release of chemicals called endorphins into your bloodstream, making you feel relaxed and happy. As such, it can be a helpful tool in fighting depression and anxiety, as well

Eating Right for Exercise

Using a simple, well-balanced diet formula, you can figure out what to eat and when so you have the energy you need to exercise.

Fitness Food: The Right Diet for Exercise

The amount of food a person needs will vary with age, sex, weight, and activity level. The rate at which you burn calories depends not only on the type of exercise you do, but also on how vigorously you do it.

Travis emphasizes that it’s important to divide your calories between carbohydrates, protein, and fat:


  • Carbohydrates. Carbohydrates — sugars and starches — are broken down by the body into glucose, which muscles use for energy. Excess carbs are stored in the liver and tissues as glycogen and released as needed. It’s glycogen that provides the energy for high-intensity exercise and prolonged endurance. Some good sources of carbohydrates are whole grain breads and cereals, fruit, vegetables, pasta, and rice.
  • Protein. Protein should be part of each of your major meals because it will help slow absorption of carbohydrates. Fish, eggs, chicken, meat, and beans are excellent sources of protein, and 3 ounces per meal is enough.
  • Fat. You need some fat in your diet, too, says Travis. Low-fat dairy products, like 1 percent milk, and

How to Buy the Right Home Exercise Equipment

Buying strength training and aerobic equipment for your home makes exercise convenient if you shop wisely. Here’s how to map out a strategy before you spend the cash.

A home gym can make smart fitness sense. It’s more convenient and ultimately cheaper than a health club membership, and it stands to reason you would be more inclined to get fit if you had easy access to exercise equipment in your home.

But if you don’t choose carefully, you run the risk of wasting money on strength-training and aerobic equipment that is poorly designed, difficult to use, or takes up too much space in your home. A lot of these devices end up serving as clothes racks because they were inadequate or did not fit the needs of their owners.

Of course, this doesn’t mean that you shouldn’t create a home gym, just that you need to be smart about what you buy. The main question you need to ask yourself is: “Will I really use it?”

Truth is, some people simply lack the motivation or discipline to exercise at home. If you’ve never tried sticking to a routine that doesn’t involve going to the gym and following a set workout, give working