Tag: nutrition

Protein requirement always differ according to your body size and activity levels. Some calculations are very simple, and many nutritionists calculate your protein requirements by dividing your total weight by two and the result indicates in grams the amount of protein you require each day.

For example, a person weighing 160 pounds requires approximately 80 grams of protein daily. Lean meats such as chicken and fish are great sources of protein. A 6oz chicken breast contains approximately 30 grams of protein and 6oz of white fish contains approximately 35 grams of protein.

1. Proper Workout Wear. For your own saftey proper gym shoes should be worn. Weights could fall at any moment and land on your toes and break them or your foot if you are in sandles etc. Also for women a good sports bra goes a long way when exercises, and makes your workout more comfortable and enjoyable. Make sure to shower after your workout because sweat can cause bacteria growth. The last thing you want is something along the lines of athletes foot.

2. Abdominals. Keep your back pressed against the ground, and your belly button pulled in. Try and not bend your neck to keep everything in line.

3. Breathing. Inhale during the negative motion, and exhale during the positive motion.  Don’t hold your breath, this could cause hernias or other injuries.

4. Using Weight Clips. Proper safety at the gym is very important. Too many times we through the weights on the bar for squats, bench, or curl bar without putting on the clips. Without the clips any slight movement left or right could send the weights flying, and could cause injury to yourself while lifting or to others next to you.

5. Stretching. Stretch at the end of your workout. Don’t bounce while stretching. Instead, hold the position; bouncing can cause injuries. Stick to static stretching, and hold for at least 30 seconds.

6. Lunges and Squats. Don’t let your knees go past your toes during any exercise. The best example is the squat or lunge. Drop your hips down, and sit back when squating as if there is a chair a little to far back for you. Keep legs shoulder with as well. This will help you avoid injuries.

8. Biceps Curls. Be sure there’s no space between your elbows and the sides of your body when performing bicep curls. A lot of times we like to hold the arms out from the body.

9. Running. Heel to toe if you are going for the distance. Dorsi flexed and on the balls of your feet if you are doing sprint intervals. Both should not be performed heavy, but light footed. Don’t forget to use your arms. They are just as important as your feet and legs, and when used your running economy is better (i.e. more efficient).

10. Diet. Lack of water decreases your energy level, and fatigue almost always lead to poor technique. You should replenish your stores after your workout no more than 20 minutes after. This helps with muscle growth and recovery. Try a scoop of chocolate promasil added to water or non fat milk.

11. Personal Trainer. When you get a personal trainer, make sure that they are properly certified and have their CPR. Also make sure that they are just taking you through mindless workouts. It is important to have a periodized plan for best results, and always have a goal. The goals are what will keep you motivated besides having set appointments with your trainer.

12. Holding on tight to Cardio Equipment  You should hold lightly and keep a tall posture posture. If you feel confident it is even better to do it hands free. When you naturally swing your arms it promotes more calorie burning and improves your balance. That will help with day to day activities.

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Oil Up - Why You Should Use Olive Oil

The traditional cooking ingredient our parents and grand parents use to cook and bake with was butter. There are a lot of alternatives in todays market for using to cook other than butter. Even though butter is very flavourful it has a high fat content and is not a healthy choice. You can substitute butter with many things. Some of the alternatives include margarine, coconut oil, and sesame seed oil just to name a few. Another alternative to baking things with butter is by using olive oil instead. Olive oil is one of the many healthy alternatives and one of my favourites.

Why should you use olive oil for baking and cooking?

Olive oil is an acquired taste. Especially if you are switching from rich creamy butter. Take your time and slowly start introducing it into your baking and cooking. Eventually you will stop noticing the difference and enjoy it just as much as you enjoyed butter. Your body and heart will also thank you later for making the switch.

Besides olive oil being a healthier alternative you should use it for baking and cooking because It may help to fight cravings and suppress appetite. A study recently conducted concluded that serotonin levels were raised in participants when they ingested olive oil with yogurt. Why is this significant for you? Because serotonin is a hormone that tells your body that you are full. This means olive oil has high satiety. This keeps you fuller longer than most cooking substances. Olive oil does this by containing compounds that can slow down your glucose absorption and keep you fuller longer.

It is also affordable and comes in all sorts of brands, types and sizes. So go ahead and pick up some olive oil and start swapping your butter for it when you bake or cook.

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The Uses Of Coconut Oil

Coconut oil has many uses. Not only is it good for you but it is also affordable. You can use it as lotion, hair treatment and you can even cook with it.  It is available at most local grocers, walmarts, health food stores and even some pharmacies.

According to Dr. Oz “Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus and candida.” He goes on to say that “one 2009 study found that women who consumed 30 milliliters (about 2 tablespoons) of coconut oil daily for 12 weeks not only did not gain more weight, but actually had lowered amounts of abdominal fat, a type of fat that is difficult to lose.” These are all very good reasons as to why you should add coconut oil into your diet. The following are some of my favourite uses for coconut oil:

Lotion – Coconut oil is  very moisturizing. It absorbs well and it also has anti-bacterial properties that are good for the skin.

Baking – Slight coconut taste but its not harsh. It is less fat and full of good omegas. That makes it better for your stomach.

Frying – Much healthier to fry foods with coconut oil. It works as a better medium than butter, and it has a higher smoke point than animal based fats.

Butter Replacement – It makes a great spread. Wherever you put butter you can put coconut oil. Eventually you won’t even notice the difference.

Infections – When applied directly to injury sites, it provides a barrier from additional debris/dust/jerms to aid healing.

Energy Booster – Coconut oils contain and excellent source of Omega-3 fatty acids which are great for boosting energy. Just put some on a table spoon and enjoy.

Hair Mask/Conditioner – Coconut oils can work as a great deep conditioner for the hair, and you can use it daily, as a rinse out; or weekly as a leave-in, under heat.

Sunscreen – Coconut oil actually contains roughly 5 SPF so if you don’t require a high SPF you can definitely lather on the coconut oil.

Base for Body Scrubs – If you mix coconut oil with sea salt it makes a great exfoliating scrub.

Toothpaste – Mix coconut oil, baking soda and mint extract together. Place a dab a little of the mix on your toothbrush and brush.

Deodorant - You can use coconut oil alone as a deodorant. However, it is more effective with combination of cornstarch/arrowroot powder and baking soda.

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