Health & Wellness Blog


Essential Foods for Optimal Muscle Recovery

Foods for Muscle RecoveryExercising is great but sometimes, heavy workouts can end up stressing your muscles. In order for your muscles to recover, you should get some rest and also proper nutrition. The right foods will do wonders for your muscles. They not only enhance muscle growth and repair but also facilitate a quick and optimal muscle recovery. Below is useful information to help you select a proper diet after exercising.

When you are engaging in heavy exercises, a lot of blood glucose and glycogen is used up. When this happens, you will feel fatigued. The fatigue is as a result of lost carbohydrates. The carbohydrates have been broken down to create glycogen and glucose used up during exercise. Since all the carbohydrates have been broken down, you must replenish them by taking up the right foods. There are many foods which are rich in carbohydrates but not all of them are ideal for muscle recovery.

A great recommendation of foods, which are rich in carbohydrates and perfect for muscle recovery are foods which are highly glycemic. High glycemic foods are rich in carbohydrates which are needed after exercise. It is recommended that, after taking part in heavy exercise, you should take high glycemic foods for carbohydrates. This is because high glycemic foods enter the bloodstream faster making the muscles restore the glycogen at a faster rate. Good examples of foods which are rich in carbohydrates needed for muscle recovery are baked potatoes, cereals, breads and bagels.

Protein is extremely essentail for optimal muscle recovery. Proteins are excellent due to their healing and body building properties. Proteins promote muscle growth after they have been broken down after heavy exercise. The right amount of protein to include in your diet after a workout should be a quarter of your consumption of carbohydrates. In simple terms, the ratio of carbohydrates to proteins consumed should be 4 to 1.

The most ideal source of protein for muscle recovery is milk. You can also get proteins from other dairy products like yoghurt and cottage cheese. Both have carbohydrates as well as proteins needed for muscle recovery. Other than dairy products, protein sources like tuna, soy and turkey are also ideal for muscle recovery.

Your body must remain properly hydrated after carrying out moderate to heavy exercise. Hydration is important since it allows your muscles to recover from the stress of conducting heavy exercise. Bear in mind that the body consumes lots of water during exercise and this water needs to be replaced.

Loss of water during exercise can lead to tiredness and weakness. This is why people end up fainting since water is lost and has not been replenished. The most common sign of dehydration is urine that is too dark. If you lose a kg of fluid, it needs to be replenished by a liter of clean water. Bear in mind that, for proper hydration to take place, it is recommended that water is consumed in its original form. However, you can take a few sports drinks, fruit and milk since they are also sources of water which will hydrate the body.


Top Superfoods for Optimal Health

Superfoods for Optimal HealthSuperfoods are small category of foods that promote optimal health. Not enough people include superfoods in their daily diet. As a result, those individuals may encounter issues of weak immunity or nutrient deficiency.

So to enlighten you on the various types of superfoods, along with some of the health benefits of each, we describe six of the top superfoods for optimal health.

Blueberries – Great Antioxidants

Blueberries contain both phytoflavinoids and antioxidants, which help promote stronger immunity. They also comprise of vitamin C and calcium, hence nutritionists and doctors like them. They are not only anti-inflammatory, but can also reduce cancer and heart disease risks.

Omega 3 – Better Memory, Joints & Heart

Studies show that omega 3 found in fish reduces risks of heart diseases, helps arthritis and may also help to address Alzheimer’s and loss of memory. There is also evidence that it lowers depression levels.

It is commonly found in cold-water and fatty fish. You should go for wild rather than farmed salmon, sardines, herring and mackerel. You should purpose to have two or three servings each week. You can find other types of omega 3 in flax seed, fortified eggs and walnuts. The superfoods contain monounsaturated fats that can reduce cholesterol levels.

Fiber – Levels Cholesterol & Promotes Weight Loss

A diet full of fiber will assist you to have the right cholesterol levels as well as the required blood sugar amounts. In addition, fiber provides a higher satiety value, thus, it is a perfect tool in managing weight. It is mainly found in beans, fruits, whole grains and vegetables. You can include some beans within your salad or use dried ones. You may also utilize canned ones though they contain large amounts sodium.

Tea – Inhibits Cancer & Controls Hunger

The general antioxidant power contained in black tea is similar to that of green tea. However, green tea contains ECGC, an effective antioxidant that many people have not realized. The most recent Japanese study shows that men who took green tea on a regular basis had lower cholesterol levels compared to those who did not. Research in both the UK and Spain has shown that ECGC can hinder cancer cells from growing. If you want greater health benefits, use tea instead of the sugary sodas

Calcium - Strengthens Bones

You should be aware that calcium helps in prevention of osteoporosis and in building strong bones. You can get this element in supplements or dairy products. There are studies that reveal another benefit of calcium; helping with weight loss. It is recommended that people aged between 9 and 18 years use 1300 mg, those between 19 and 50 years to take 1000 mg and those with 51 or more years to utilize 1200 mg of Calcium.

Dark Chocolate – Level Blood Pressure & is Delicious

Latest research shows that dark chocolate contains antioxidants that help to reduce blood pressure. It is recommended you for the chocolate that has at least 60 percent cocoa content, and the darker it is, the better. Moreover, darker chocolate has a lower sugar and fat content.

What are some of your favorite superfoods? How do you like to prepare them? Let us know in the comments section below!


Tips for a Healthy and Happy Family

Tips for a Healthy FamilyAs the seasons change, so do our habits. The weather is cooler and it is time to bundle up and get ready for cold and flu season. Every fall and winter children go home sick from the flu more than any other reason. Protect your family's health with these fall health tips.

Snack on Yogurt

The benefits of yogurt are plenty. The calcium is one of the best ways to build strong bones and teeth. Yogurt is loaded with antioxidants and can help you feel better through out the day. Most yogurts have fiber, which will help you feel full longer. Add more yogurts into your diet for a healthy well balanced routine.

Drink More Coffee

That's right, this just in coffee can actually help you be healthier. Doctor Oz, recently reported on the benefits of drinking more Joe and its effect on your overall body. If you are looking for a little boost to your metabolism, energy and mind power add some more coffee into the diet.

Munch on Bananas

Pack your children's lunch with extra love and care by adding a banana. The bananas are one of the best flu fighting snack because they have so much potassium which can ward of unwanted bacteria in the body. Bananas are a good source of energy as well because they are dense, low in calories and zero fat and low in sugar compared to some other fruits.

Eat More Apples

Apples are a fall time favorite but also a dentist and doctor's dream. Dentist love apples because the crunchy fiber-filled fruit can work like a toothbrush in the event you don't have one. Use an apple as a way to have clean healthy teeth with out even trying. If you want to ensure your child's health is in tiptop shape this fall, add more apples into their diet. Stick to the raw whole apple verses fruit juices or dried apples.

Brush Your Teeth After Every Meal

Recent research shows that brushing your teeth after every meal can help flight cavities in a profound way. Did you know that the food particles that hang around our mouth long after lunch can often cause more damage than we realize. Pack a travel size toothbrush and toothpaste in your work bag and put one in your child's back pack. Explain the benefits of brushing your teeth after each meal to your children. Your entire family will be smiling with these easy to implement health tips.

About the author

Shannon Kaiser is a health and wellness writer. For more health information for you and your family visit Advanced Dental Arts NW, a Dentist in Portland OR.


Tips to Avoid Mindless Eating Habits

Tips to Avoid Mindless Eating HabitsMindless eating plagues the American culture as access to food is often times right around the corner. Many of us are guilty of eating without thinking, or eating when we're not even hungry. Whether our excuse is boredom, depression, or some other reason, the excuses for mindless eating need to be put aside.

To break the habits of mindless eating, you need to be conscious of those moments when the fridge or pantry sounds enticing. Being aware of those impulses is the first step to overcoming such eating habits.

Below we offer four tips to help you avoid mindless eating:

1. Stick to Your Healthy Grocery List

Perhaps the best way to avoid mindless eating is to not buy foods that promote such behaviors. These are typically snack foods like chips and cookies that we tend to buy on impulse while at the grocery store.

Simply put: make a health grocery list, and stick to it. Your list may not consist the food you really desire, but the food that's readily available will significantly help you decide if you truly need a snack, or if you’re wandering to the pantry out of boredom.

2. Keep a Food Log

Writing down everything you consume, including the amount, calorie count, time of day, and any notes about how you felt after eating. A food log can help keep yourself in check. And if you're dieting, a food log will help you keep track of you daily calorie intake. In short, you should be well aware of you mindless eating habits if you see them written down over a peroid time.

3. Leave the Cash in the Car

Although this tip might sound a little odd, for some it migh make perfect sense. Keeping a few bucks on you might be a good enough reason to grab that candy bar from the vending machine. The idea is to not even make this mindless purchase an option. If you're easily prompted to buy unhealthy snacks on impulse, leave your cash and coins either in your car or at home.

4. Check Your Emotions

Whether your headed for the pantry or the refrigerator door, pause and check your truly feelings and emotions. Are you hungry? How hungry are you? What would be the ideal thing to eat to satisfy you?

Instead of letting your mindless drive take over your eating habits, be conscious of your motives and be honest with yourself. Some times walking away is the best approach.


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