If you want to lose fat and build muscle, you need various veggies, proteins, carbs, fruits and healthy fats. Protein does not only help in muscle building, it also enhances fat loss. Eating fats enhances fat loss too. The body reserves fats if you do not take in more fats.
Veggies and fruits contain minerals and vitamins that help in the recovery of workouts. Carbs fuel one’s muscles, making them feel energetic at the gym. Many people struggle to acquire these foods possibly because of being busy or for lack of required information. Here are the top 15 foods for your muscle recovery:
1. Whole eggs - This is a rich and cheap protein source: about 7g per egg. The egg yolk has vitamins A, E and D, half the protein, and cholesterol for natural increase in testosterone amounts. Do not worry about egg cholesterol as dietary cholesterol is not limited to blood cholesterol. Instead, bad cholesterol requires a reduction in body fat.
2. Fish oil - This lower skin and joint inflammation, lowers body fat besides raising testosterone levels. You require 9000mg DHA/EPA per day. Because getting this from a fatty fish may be hard, you should consider the fish oil supplement.
3. Wild caught salmon - It is among the best Omega-3 sources. Omega-3 fatty acids offer you 20g protein/100g serving. However, farm raised salmon has lower levels of omega-3. Therefore, use wild salmon.
4. Berries - These strong antioxidants prevent cancer, eye and heart diseases. Any type of berries works. Go for frozen or fresh ones and blend them with oatmeal.
5. Flax seeds - It is a source of fiber, omega-3 and protein. To benefit from these seeds, grind them. Take one tablespoon with berries and yogurt before sleeping. Avoid flax oil because it has no fiber and is unstable.
6. Extra virgin olive oil - Has 70 percent monosaturated fats, which protect one against heart ailments and cancer. Add one to two tablespoon of olive oil to salads.
7. Broccoli - They contain large amounts of anti-estrogen indoles and cancer-fighting phytochemicals. Broccoli also contains low calorie and large amounts of soluble fiber that aid in fat loss. For a change eat the other cruciferous vegetables like cabbage, kale, and cauliflower.
8. Spinach - It an alkaline food that prevents bone and muscle loss. It also prevents cancer and heart disorders because it is rich in nutrients.
9. Quinoa - It is rich in protein and fiber than oats and rice. It is gluten free and tastes better. Go for the whiter grain, as it has better quality. Take it after workouts with spinach and meat.
10. Oats - They reduce cholesterol and supply you with the low-gi carbs for energy. They are high in soluble fiber.
11. Tomatoes - Are rich in lycopene that prevents cancer. Tomato paste’s lycopene is four times more bioavailable than what fresh tomatoes contain. After strength training, have pasta or pizza with tomato sauce and some olive oil.
12. Apples - They contain pectin what helps in weight loss by raising satiety. Moreover, apples are strong antioxidants. Since pests contaminate most apples, choose organic.
13. Water - the body holds water if you do not drink sufficient. Therefore, drinking it averts water retention, hinders dehydration and aids in muscle recovery.
14. Carrots - They are rich in vitamin A that enhances vision especially at night. They contain high fiber, and low calorie.
15. Green tea - It is a natural diuretic and strong antioxidant. It accelerates fat loss, improves circulation and blood sugar and prevents cancer. Drink it in the morning rather than coffee.
Stayed tuned on the Health n' Wellness blog for more nutrition tips for exercise, muscle recovery, and optimal health.continue...
Deep tissue massage targets the deepest parts of the muscle tissues and tendons. This therapy also focuses on the fascia, which protects joints and muscles. Massage is ideal for people who have particular trouble areas in their bodies. Massage therapists apply slow and deliberate strokes that are less rhythmic compared to other forms of massage.
Deep-tissue massage offers a variety of emotional, biological, and physical health benefits. Learn more about the various health benefits of deep-tissue massage.
Deep tissue massage offers long term relief from muscle tension and muscle cramps. This massage is therapeutic because it focuses on the muscles that are tense. The pressure helps to relieve tension by enhancing blood circulation in the affected area.
Improved circulation helps to offer immediate relief. Muscle tension is common among people who suffer from chronic pain. The massage is an ideal way to deal with this kind of tension.
Toxin build up is one of the main causes of degenerative diseases in human beings. Exposure to environmental chemicals can lead to toxin build up. However, we also get toxins through normal internal body processes.
Toxins can be stored in the body tissue and this can increase your risk of developing chronic diseases. Deep tissue massage helps the body to release toxins by increasing oxygen and blood circulation in the tissue.
Deep tissue massage has been identified as one of the most effective ways to manage chronic pain. It is also affordable compared to the prescription and over-the-counter medications that most people rely on to reduce pain. The pressure applied during this kind of massage promotes blood flow in the body, which in turn reduces inflammation. Most chronic pain is caused by inflammation.
People who have scars from injuries or surgery can use deep tissue massage to promote healing. This form of massage helps to break up the tissue that forms after injury and surgery. The scar tissue can disappear after repeated massage sessions. It works because it enhances circulation in the lymphatic system.
The pressure put on the tissues also promotes drainage in the lymphatic system. The presence of scar tissue can cause stiffness and constant pain. Deep tissue massage offers relief and it is ideal, especially if you are recovering from an accident or surgery.
A deep tissue massage can help to promote emotional healthy by reducing stress levels. Stress is a part of daily life and it is considered necessary but when it gets out of hand, it can have adverse effects on your emotional and physical health. When you are stressed, your body releases cortisol.
This stress hormone is released in response to any physical or psychological stress that you face. The massage lowers the levels of stress hormones in your body. It also reduces heart rate, which goes up when you are stressed.
A massage also improves your mood and promotes relaxation because it triggers the release of serotonin and oxytocin in the body. When your serotonin levels are up, you feel happier. Hectic day-to-day activities can cause stress and this leads to tense muscles, tension headaches and bad moods. A deep tissue massage relieves the stress and lifts your mood.continue...
Massage is touted as a powerful tool that helps you to take charge of your physical and emotional health and well-being. Massage has been around for centuries in many different cultures. Massage techniques are becoming increasingly popular in the recent years mainly because of the health promoting qualities and curative properties associated with it.
Swedish massage is one of the popular forms of massages practiced in the United States. This therapy incorporates gentle strokes and kneading motions to enhance blood circulation and remove toxins from the muscles.
Swedish massage is a massage technique wherein professional massage therapists incorporates a variety of basic strokes that are applied with light to medium pressure. The extent of pressure generally depends on the client’s personal preferences.
This form of massage implements the use of five distinct massage strokes to provide a healing, relaxing, and rejuvenating experience for the tired muscles in the body. In short the main goal of this massage technique is to provide a relaxing effect for the entire body. This technique has been around for years and considered as the best form of massage for beginners.
Interested in the health benefits of Swedish massage? Below we share 11 great benefits that Swedish massage can have on one's health:
1. Swedish massage techniques are touted to relieve anxiety and alleviate symptoms of stress and depression. This is because the pressure applied relaxes taut muscles and relieves tension.
2. Manipulating the muscles with gliding strokes assures excellent relaxation of the entire body. It is also hailed as an excellent technique to repair overworked and injured muscles.
3. It enhances the blood circulation in the body by delivering more oxygen to all parts of the body.
4. It stimulates the lymphatic system, helps to release the toxins accumulated in the muscles and strengthens the immune system of the body. Elimination of the toxins helps to improve muscle tone.
5. The gliding movements and rhythmic strokes help to relax cramped muscles and relieve spasms.
6. It improves the flexibility of the joints and muscles by providing excellent relief for muscle stiffness and body aches. It short it helps in effective pain management.
7. It enhances the overall function of the nervous system by stimulating the release of the feel good hormones.
8. It is also acclaimed to treat insomnia, headaches, neck pain, eyestrain and excessive anger.
9. It improves digestion and reduces digestive disorders.
10. The long strokes and kneading techniques increases blood circulation and improves skin tone.
11. Last but not the least it improves flexibility and range of motion.
Many wellness spas and massage centers offer Swedish massage to make you look better and feel better. With Swedish massage you are sure to experience a technique that soothes and relaxes the entire body. You can enjoy a slow and gentle or a rigorous treatment depending upon your personal and physical needs.
If you are seeking a soothing and relaxing massage, set your mind free and surrender to the power of a Swedish massage. Swedish massage is a dynamic and directive approach to provide an invigorating and energetic experience. Treat yourself to a Swedish massage and feel the difference.continue...
Massage therapy is beneficial to your body in numerous ways. In order to have a healthy body the skeletal, muscular, cardiovascular and other body systems must function correctly. Relying on massage, your body can benefit in many different ways such as:
Massage is the best therapy for people who spend long hours standing, sitting or lifting heavy objects. Such people usually end up with back pain, stiff neck, tense shoulders and other symptoms that affect their mobility and flexibility. Regular massage therapy could be very helpful to dissipate stiffness and pain in your muscles. Professional sports men, dancers and models require constant massage to maintain their fitness and improve their health.
In case you are suffering from arthritis or diabetes which tends to inflame your joints, massage therapy can help to relax the muscles around your joints, increase the flow of blood to the joints, reduce pain and enhance mobility and flexibility.
Massage is a form of bodywork that affects you physically, emotionally and physiologically. It helps to relax your body by removing strain in your muscles hence reducing your stress levels. You can unwind through massage since it’s a fun and relaxing activity. Chronic stress is risky as it wears your body over time leading to premature aging. Stress relief massage techniques relieve anxiety, make you aware of your stress condition and give you a chance to change your lifestyle.
Choosing couples massage is a fun filled experience and a great way to share something new with someone you care about dearly. The massage activity can be designed to produce an intimate and romantic experience that will help the couple bond. Couples in a strained relationship take advantage of a couple’s massage where they will relax, communicate openly and put their relationship back on track.
Massage helps in recovery from various soft tissue injuries such as strain and sprain. Massage accelerates growth and repair of tissues in the affected areas by improving circulation of blood to such parts of the body. The best form of this kind of massage is orthopedic massage; it requires advanced training and entails three stages to heal an injury. The first stage, the acute stage, is for reducing inflammation from a sprain. The second stage, sub-acute, is for increasing circulation and healing in the area and the third stage, chronic stage, is for softening tissue scar, re-aligning muscles and managing any present pain.
Massage of the abdominal area helps to tone the muscles in your colon area. When done regularly, your colon walls will become firm and the stagnant chime that is causing constipation will loosen. The exercise is easy since you can do it in the shower with soap or while lying on the bed with oil. Put soap or oil in your hand and make small circular movements around your abdomen, appendix and up and down your rib cage. You can do the massage a few minutes each day for two weeks until the constipation subsides.
In conclusion, getting a massage regularly can greatly improve your health, overall well being, and help you enjoy life.continue...
Not all of us athletes can afford a professional massage treatment 2-3 days of the week. Heck, even just one massage per week would break the bank for many athletes.
Fortunately, there are a number of different self massage tools available that can help you get the same professional massage therapy you could get from a professional. These massage tools offer different purposes for various massage techniques. And when used in conjunction to relieve tight muscles, these tools can provide the ultimate massage experience.
The Grid foam roller by Trigger Point is a hot favorite among athletes when it comes to massaging. This foam roller makes use of EVA foam over a hollow core and thus prevents breakdown with time. The varied foam densities, widths and patterns give a more targeted feel.
Trigger Point's GRID roller works by applying pressure to myofascial connective tissue to
restore motion and eliminate pain. Measuring 13” X 5”, the GRID roller is much more portable than conventional foam rollers. The one year warranty from the house of Trigger Point adds to the incentives of making it yours.
The sphere shaped Super Nova has been redesigned and re-released in 2013. It works well by reaching more muscle groups due to its grooved flat surfaces. It is gentler than several other advanced mobility tools. The Super Nova stays where you want it to due to its grooved channels and fingers.
The portable size of MobilityWOD's Super Nova is one of the features which give it an edge above foam rollers. It can fit easily in a travel bag to cater for all your on-the-go mobility requirements. The spherical shape allows it to reach difficult-to-reach-areas also effectively.
A portable massage tool that is as effective as any other fancy massage tool is a lacrosse ball. It is an excellent massage tool to activate trigger points in muscles and relax stressed areas by working deep into adhesion and muscle tightness.
A lacrosse ball can be used in the following ways for a myofascial release:
Shaped like a round mushroom, the Knobble is a polymer massage tool that fits comfortably in the palm. Its ergonomic design makes it work like an extension of the hand itself. It weighs only 2 ounces and is about 2 ¼ inches long. All you need to alleviate pain and soreness is place the wide end of the Knobble II on the palm and the narrow end on the area of the body you want to massage. The tool comes with an instruction manual to guide you through the massage process.
The purpose of the Knobble II tool is to allow you to focus on the areas of the body where you need compression. It targets trigger points and acupoints and enables you to get intense massage with little effort. It magnifies the power of massage to give deep and effective strokes.
This is a general purpose massage tool which supplements your hands in carrying out a massage. It is primarily used for giving an effective and deep back massage by stimulating trigger points and acupoints. You can reach back, feet and front with this tool and massage effectively. Made of fiberglass and shaped like a cane, the Thera Cane has six knobs. The device is nearly 15 inches in width and 2 feet in length.
Life as an athlete would have been wonderful if you had a personal massage therapist at your disposal to help you ease out the stress, soreness and tension that you experience while performing your daily athletic activities. However, this is not possible for most of the athletes and it therefore becomes necessary that you have certain tools in your arsenal that can defeat pain and stress.continue...
If you've ever talked to an athlete who receives regular chiropractic care, you may have heard subjective reports of the benefits that athlete has experienced. While there have not been huge studies done with endurance athletes and chiropractic care, the testimonials abound on this subject. Athletes note a decreased rate of injury, increased flexibility and range of motion, and improved hand-eye coordination, in addition to other benefits.
Today, most athletes have or are coming to recognize that chiropractic care is an excellent way to prevent and treat injuries. However, they also need to realize that chiropractic provides additional benefits that boost performance naturally. Chiropractors can provide this wellness care to each patient to help maximize athletic potential.
Athletes who are involved in endurance sports also benefit from increased flexibility through chiropractic care. Tendonitis and joint pain often occur when there is not enough flexibility in the spinal column. Usually, this issue stems from nerve transmission problems which a chiropractor can treat. By clearing nerve transmission paths, an athlete will see increased mobility and range of motion, decreasing the chance for injury.
The correction of vertebral subluxation is certainly a health benefit, but it goes beyond just treating back and neck pain for endurance athletes. One research study found that athletes who had regular chiropractic care performed better than athletes who did not.
Two groups of athletes were used in the study and the authors measured athletic performance in several categories including agility, power, reaction time, and balance. One group had spinal adjustments for 12 weeks, with measurements taken before, during, and at the end of the period. After the 12 weeks, the group who received chiropractic care had a 16.7% increase in athletic performance.
This study along with multiple others supports the idea that athletes benefit from chiropractic care. Correcting the spine affects several areas of the body, including major joints. For example, a decrease in an athlete's performance can often be linked to foot imbalances.
A chiropractor can address all joints in the body, including the extremities, and will typically pay special attention to the feet. Since an athlete's feet are the foundation for every other action, optimal foot balance and function are a key part of success. And, many times, these foot imbalances affect the knees, pelvis, and spine. A chiropractor can see these imbalances and improve an athlete's function by correcting and adjusting the spine.
Body-stressing sports that many endurance athletes do put a great deal of stress on the spine and can cause minor misalignments over time. When the spine is not adjusted regularly, there will be noticeable effects such as soreness and headaches. Having a regular spinal adjustment is a huge benefit for athletes because of the strain that their bodies experience on a regular basis.
For these reasons and many more, endurance athletes should talk to their local Bloomington, Il chiropractor about receiving regular care. This care can be used for current joint and muscle pain as well as prevention of future injuries. Over time, regular care can help improve athletic ability.continue...
Chiropractic care is a combination of treatment techniques meant to relieve joint, muscular and bone problems by manipulating the spine. This helps the body heal itself and makes the nervous system more efficient. There is usually no surgical procedure or medication involved.
There are numerous strategies for adjusting and manipulating the spine and related tissues. They are used based on the health condition of the patient, their age; among other factors.
Learn more about some of these chiropractic techniques, which include the following:
This involves the rectification or alignment using a special tool. The tool uses gentle impulse on the spine as well as light to do this. It is a moderate procedure that does not cause the patient to feel any pain. The device used is easy to hold and the force exerted is perfect for remedy without resulting to an injury.
The treatment needs one to be in a horizontal position for the diagnosis of the exact problem to be made. This is by assessing the length of the functional leg. Different types of analysis are done particularly on the muscles to determine in which vertebrae the problem is located.
The therapy is then conducted in an upward direction from the feet. This is a method used throughout the world but its success rate is not known in detail.
What sets this method aside from others is that; it is specific and accurate. This means that only sections with subluxtation will be treated. The adjustments are chosen carefully depending on how they cause discomfort.
This adjustment is also related to the spine’s configuration. Most importantly, a gonstead chiropractor will have to do a series of analysis to determine where the vertebral subluxtation problem is located. Some of these strategies include palpating the spine while it is stationary or when it is on the move, the use of x -ray or the use of different instruments such as a nervoscope.
The chiropractor will then compare the results of all methods and they are qualified to determine the exact cause of the problem.
This is one of the most popular methods of chiropractic care named after Doctor Daniel David Palmer. The palmer technique involves returning the entire vertebrae into its natural state by manipulation of the atlas. Located under the skull, the atlas is believed to be deep-rooted in the body and it represents the first vertebra. According to the palmer method, the atlas not being in position is the root cause of spine misalignments.
There are different ways used to manipulate the atlas one of them being manual. The chiropractor may use their hand to exert pressure on the atlas or try to make the skull revolve.
The position of the atlas may also be determined using an x- ray and then symmetrically moved to attain its proper position. This is referred to as the hole-in-one approach.
Some of these chiropractic techniques will be provided with a combination of other treatments such as meditation, dietary counseling, exercise and advice on lifestyle change.continue...
Massage Therapy is the physical manipulation, or rubbing of the muscles and soft tissues to improve one’s health and comfort. Referenced in various medical texts, it is recognized as one of the oldest methods of healing and restoration dating back nearly 4,000 years.
In the 4th century B.C. the “father of medicine”, Hippocrates, mentioned massage saying, “The physician must be acquainted with many things, and assuredly with rubbing.” This rubbing massage technique is also known today as bodywork or somatic therapy. In addition to rubbing other variations of massage therapy include, vibration, applying a steady movable pressure, friction, kneading, rocking, and compression with the hands.
Here is a list of the most common types of massage:
The different methods involved are all used to benefit the musculoskeletal, circulatory-lymphatic, nervous, and other systems of the body. These systems affect the daily quality of life so it’s important to use massage therapy to promote healing and recovery, and also reduce inflammation and muscular pain.
It’s important that scientist validate the benefits of massage therapy and to do that they need to look at what it does on a biological level. Studies show that after a tough workout, massage therapy helped to reduce the production of inflammatory cytokines. However, the massaged promoted mitochondrial biogenesis, which lead to enhanced recovery. Contrary to popular believe, massage therapy does not clear lactic acid from the tissue and glycogen levels do not change.
Massage therapy has been known to reduce stress on a physical and psychological level. After a study on the effect of trigger point therapy there was a great decrease in heart rate, systolic blood pressure, and diastolic blood pressure. After a 10 to 15 min massage, measures of blood pressure, oxygen consumption, and salivary cortisol levels were all lower.
Here is a list of things massage therapy can help relieve:
Massage therapy doesn’t just help physical conditions and illnesses. It can also promote relaxation and peace of mind.
It’s important to talk to your doctor to see if finding a local massage therapist in Bloomington, IL is right for you. You should also seek massage therapy from professionals if you wish to try it because of serious problems that could occur from receiving it from someone who doesn’t understand what it does to the inside of the body.continue...
Modern life is full of challenges that can bring unnecessary tension. Tension can force its way into our joints, lower back, or muscles leaving us tired. In extreme cases, it leads to depression and even ulcers. Stress is the number one cause of health-related complications, but we cannot run away from it. So, what can we do to manage stress? Well, massage is a proven remedy for it.
Although there are over eighty massage therapies, some types are recommended when it comes to mental health and wellness. Unfortunately, though, many people interpret this to mean that other massage therapies are good for nothing. Far from it! All massage types are beneficial, only that some are better. Here are some of the healthiest forms of massage:
Swedish massage is the modality that people think when they hear about massage. As one of the most popular massage types today, Swedish massage aims at relaxing the entire body. To accomplish this, the muscles are rubbed with gliding strokes normally in the direction of the blood returning to the heart. Unknown by many, Swedish massage goes far and beyond relaxation. Here are some of the health benefits of using this type of massage:
Deep tissue is a type of massage that puts emphasis on realigning connective tissues and deep layers of muscles. It is mostly helpful for sore shoulders, contracted areas, and leg muscle tightness. In case of chronic injury, adhesions form in muscles, ligaments and tendons. If these adhesions are not urgently removed, they can block circulation and bring about pain.
Deep tissue massage physically breaks down these adhesions to ease pain and thus restore normal movement. To achieve this, deep tissue massage therapists have to use massage oil and direct deep pressure. Here are some of the health benefits of using this type of massage therapy:
The increased popularity of hot stone massage is largely attributed to its therapeutic and relaxing nature. This massage involves placing warm, rounded stones in your belly to help warm the muscles while massage is carried out in the rest of the body parts. If you have tension in your muscles, but prefer light massage, then hot stone massage is your ultimate solution. Basically, the heat from the stone helps to relax the muscles, and thus therapists will not exert too much pressure. Here are some of the health benefits of this massage:
Getting a massage is one of the best decisions you can ever make. Not only does massage give you some form of relaxation, but also gives you many health benefits. No matter how busy your schedule is, find some time for massage. You need it! If you want to get the maximum out of massage, go for the above types.continue...
If you're an endurance athlete who is trying to recovery from an injury, we feel your pain. Injuries are never easy to deal with, both physically and psychologically. So in this blog post, we highlight a number of different strategies to help you become better and bounce back from you injury will full mobility and confidence.
Sports injuries often occur because of poor mobility, which is typically a result of tight soft tissues and horrible flexibility. Address you injury by assessing all of the surrounding soft tissues. So for instance, if you knee is in pain, check to see how tight your quads, hamstrings, and calves are. If they're freakishly tight, roll them out with a stiff foam roller, stretch them out, and smash them with other tools, such as a lacrosse ball. For more ways to stay supple, check out Mobility WOD which is jammed-pack with great ideas to work on your mobility.
Skeletal and muscular imbalances are also a common way in which injuries can arise. Because not everyone has access to a sports physical therapist, consulting with holistic health professional, such as a chiropractor, can help you pinpoint such alignment and imbalance issues. Find a local chiropractor who can perform some basic tests and give you can X-ray.
In addition to working on your mobility at home, you can also see specialists to deep tissue work. Sports massage therapists and ART (active release technque) professionals are who you want to go to first. These individuals will help work out the adhesions and knots found in your tissues, helping to restore blood flow and mobility in areas that need it most.
When recovering from an injury, one of the most overlooked ways to encourage rapid recovery is to eat nutrient dense foods. Opt for dark leafy greens, colorful fruits and vegetables, and lots and lots of healthy fats, particularly omega-3 fatty acids. The latter will help restore the sliding muscle surface in knotted-up areas of your body, while everything else will help with healing. Also consume anti-inflammatory foods like ginger, green tea extract, and garlic, to name a few.
In the PM hours of the evening, relax with an epsom salt bath or compress. Epsom salts are rich in magnesium, which is a mineral that's often depleted during strenous endurance training. Pour 2-3 cups of empsom salt in you batch and soak for 15-20 minutes. Not only will you body feel relaxed, but your muscles will feel softened, too.continue...
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