Ideas for healthy post-workout shakes to help build muscle and enhance fat loss

As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day.

For the shakes that I make myself, here are some things to keep in mind if you try it…

A good source of quickly digestible natural carbs such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.

The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

Chocolate Banana – blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 0.5 g fat, 440 calories.

Pineapple Vanilla – blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g prot, 71 g carb, 0.5 g fat, 425 calories.

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.

These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! But ONLY if your workout was super-high intensity and involved resistance training for large portions of the body. If all you did was some low intensity cardio, forget about doing this type of post-workout shake.

The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal (can be a shake or smoothie) as soon as you can after training.

The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.

The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.

When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that all of the fancy ads you see everywhere will tell you that you absolutely NEED! I tend to prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

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If you are one of those rare people that are intensely stubborn and strong-willed, then perhaps quitting “cold turkey” is right for you. Nothing could be more natural than just stopping the habit! But the term “cold turkey” comes from the comparison of the looks of a cold, raw turkey to the sweating, goosebumps, and hollowed-out feeling you get when your body is suddenly deprived of the thing it’s addicted to. Most of us haven’t got the self-control to go through that. Instead, there are several natural methods you can try to help the brain cope with the loss of the nicotine as well as increase your willpower.

You can step down gradually by eliminating cigarettes every day until you’re down to none. Sounds easy, but again it takes great self-control. It’s recommended that you make a schedule and stick to it. Choose a day to start perhaps your birthday or the Great American Smokeout. Eliminate one cigarette from that day. Keep eliminating them over time, and you’ll be free.

Herbal remedies and supplements can help you curb those cravings. St. John’s wort is a natural herb that increases levels of dopamine in the brain. Dopamine is an antidepressant that can make you feel really good and will help the brain lose its need for nicotine. There are a very great many products and supplements out there that contain St. John’s wort. Be sure to research them thoroughly before you choose, and remember that the effectiveness of herbal remedies is not scientifically proven.

Hypnotherapy is also an all-natural choice. Hypnotists use the power of suggestion through relaxation to influence people’s desire. Subjects are acutely focused on the hypnotist, but are not aware of anything else around them. They have a sense of heightened suggestibility, which means they’re more open to being influenced by what the hypno-therapist tells them. So if the therapist wants them to have less of a desire to smoke, they’re more likely to acquiesce.

Finally, there is acupuncture or laser_therapy. Acupuncture is the practice of inserting sterile, hair-thin needles in to pressure points situated along the body’s meridians. The body’s vital energy, or “qi” as the ancient Chinese term it, flows along these meridians and is influenced by the pressure points. By stimulating these points, the acupuncturist can ease pain, promote a feeling of general well-being, and curb addiction. Laser therapy uses those same pressure points in your hands, wrists, ears, and face. However, it does not penetrate the skin and there is no pain. Instead, the “cold laser” is actually non-thermal photons of light emitted in certain wavelengths and intensities. The cells in your body turn that light energy into chemical energy and stimulate growth. When this stimulation happens at certain pressure points, the same effect as acupuncture is achieved.

Eating a healthy diet and getting plenty of exercise are also key to quitting smoking. The extra oxygen from vigorous exercise can help increase lung capacity and fuel the brain, helping it to heal and lose its need for nicotine.

However you decide to quit is up to you. Seek help and support from family and friends, and visit your doctor. Educate yourself so that you can make the healthiest decision that’s right for you. Remember that what works well for some people may not work well for others. The important thing is that if you’re really ready to quit, don’t stop trying until you do.

Learn more about this author, Doreen Martel.

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I live in a small village on the Costa Blanca, with a fairly large expat population. I assumed the class would be full of expats, as I couldn’t imagine the locals going in for something as sensual as belly dancing. How wrong can you be? There’s another English girl, and the rest of the class are Spanish, ranging in age from about 20 years old to around 60. At 57, I’m the second eldest in the class.

It seems the English ladies were put off because the instructor is Spanish, but they don’t know what they’re missing. The classes are held in a studio with mirrors along one wall, so you can follow what everyone is doing. It’s also a fun way to learn the names of various body parts in Spanish!

Each session begins with stretching exercises to relaxing music. This not only prepares your body for the dancing, it puts you in the right frame of mind. Belly dancing is both sensual and spiritual, and even the fast moves should be fluid, so you need to rid yourself of any stress before you start. After a quick run through the steps, it’s into the dance.

The correct posture is vital – tail tucked in, and stand straight and tall, to avoid back problems. Surprisingly, the familiar movements we associate with belly dancing do not involve the belly and hips – the legs and thighs do most of the work. After little more than a month, my once flabby thighs are toned and firm, so I am already seeing the benefits of belly dancing.

Belly dancing is great fun as well as great exercise. The music just carries you along, although some of the moves take a bit of practice before you get them right. My particular nemesis is the ‘figure of eight,’ which involves describing the number 8 with your hips, powered of course by the thighs. It sounds simple enough, but there’s a right way to do it, which annoyingly seems to elude me.

When I show off my new moves to my husband, my figure of eight is perfect. Put me in front of the mirror – which in theory should make the move simpler to execute – and I’m all over the place! Still, it’s early days yet. However, I’m ahead of the rest when it comes to another move – ‘the twist.’ As a child of the 1960′s, I was an enthusiastic performer of the dance of the same name, and won a couple of Twist competitions. The belly dancing move is very similar, but those who are not former Twist Champions – which is everyone else in the class – just can’t get it right.

After an hour and a half of dancing, it’s time for relaxation and stretching exercises, and as we’ve all put so much energy into the class, it’s all we can do not to nod off on our exercise mats! We have an incentive to improve our belly dancing skills, as the class is due to perform a dance at the village fiesta in July, and we all enjoy ourselves so much, we look forward to Monday afternoons and the class.

Belly dancing is great for firming, stretching and toning. After a few weeks, I am much more supple and energetic. Belly dancing is also low impact exercise, so if, like me, you suffer from joint problems, it’s more suitable for you than aerobics or jogging. Although belly dancing is fun, it is also excellent exercise, and you’re much more likely to stick to an exercise programme if you enjoy it. Why not try belly dancing soon, and release your inner, sensual self?

author, Sandra Piddock.

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Here are some dietary tips of for better immune:

Give up refined sugar

Refined sugar triggers inflammation process. By giving up refined sugar, you strengthen your immune system. You can find refined sugar in soda, catsup, to cookies and crackers.

Spice up your food

Spices and herbs cannot only add flavor to your foods, it can also help you to prevent cancer. There are many spices which can strengthen our immune system. Some of those spices are basil, rosemary, basil, mint, turmeric and ginger. Add them in your daily food to keep you away from cancer.

Consume anti-oxidant foods

There are so many foods out there which contain anti-oxidant, an important substance to fight cancer. Vegetables like broccoli, cauliflower, and cabbage and omega 3 containers such as mackerel, sardines, and salmons can fight the free radicals which cause cancer cells to grow. The good news is chocolate, red wine, and caffeine also contain anti-oxidant.

Chill out

Stress can weaken our immune system. Keep yourself away from stress condition. Do stress relieving activities for your body and mind such as yoga, meditation, or music therapy.

Exercise

Studies have reported that a brief 30 minutes walk everyday can reduce the risk of developing cancer and other diseases.

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There are two forms of fiber, soluble and insoluble. Fibers are identified by the way, in which our body uses them. The body does not digest insoluble. Instead, this is the type of fiber that moves through our body, helping to remove waste and toxins. Soluble fiber remains in the body longer than insoluble fiber. The soluble version of fiber can lower cholesterol, a huge concern for many people today.

The average adult requires at least 25 grams of fiber a day. If you love to sample exotic foods then you may be pleased to discover that spices actually are a great source of fiber. You can also get the right amount of fiber into your diet by increasing the amount of green vegetables you eat.

Fiber can balance blood sugar as well as insulin and help us to feel satisfied after a meal. By eating more fibrous foods your colon will be able to remove waste products more effectively and therefore will be better able to absorb essential nutrients and minerals. In addition, a diet high in fiber may decrease your risk of diabetes, appendicitis, and cancer. It is very worthwhile for everyone to evaluate their fiber intake and perhaps find fun ways to consume more.

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The best management for insomnia is treating the underlying cause. Nowadays, yoga is one of the most famous practices to relieve stress, get a good night sleep, and be healthy. “Yoga” is a Sanskrit term which means union. Originated in India, yoga is the union of the mind body and spirit.

According to experts, yoga really helps to get a good night sleep with yoga’s stimulatory effect on the brain and the whole nervous system. Yoga allows better blood circulation in the brain which normalizes the sleep cycle. A minute of yoga practice is equal to a minute of the number of sleep required.

Below are some techniques you can do.

Night Time Goddess Stretch

Lie on your back with your knees bent. Place the soles of your feet together. Now let your knees fall open. Your legs will form a diamond shape. Rest your arms on the bed.

Child’s Pose

Sit up comfortably on your heels. Roll your torso forward. Place your forehead to rest on the bed in front of you. Lower your chest as close to your knees as you can and extend your arms out in front of you.

Winding Down Twist

Sit cross-legged on the bed. While exhaling place your right hand on your left knee and the left hand on the bed behind your tailbone.

Gently twist your torso to the left. Look over your left shoulder. Breathe deeply. Now return to the center and repeat the movements on the opposite side.

Rock-a-Bye Roll

Lying on your back, hug the knees directly into the chest. Cross your ankles and wrap both arms around your shins. Make a loose clasp with your hands.

Inhale and rock your body up to a sitting position. Exhale as you roll back. Continue this motion for about 1 minute. Unroll and prepare for sleep.

One of the great things about this routine is that it can all be done right on the bed. It may seem awkward at first, but within a few weeks the body will adjust and stretches and poses will become easier and more effective. As soon as the last stretch is performed it is easy to slip between the sheets and allow sleep to come.

So go ahead and enjoy a course in yoga. Your sleeping should improve in a short period of time with regular practice!

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Try some of the following tips to be fit at your workplace:

- Take a good and healthy diet when you are at work. Fruits keep you active at work and vegetables are good for your eyes and skin. Always include a few walnuts and almonds. Five large human epidemiological studies, all found that nut consumption is linked to a lower risk for heart disease.

- Always take lots of water when you are working. Water provides you essential minerals and oxygen in your body.

- Do not sit idle on your chair for more than 30 minutes. Take a break after every 30 minutes and keep moving to help your blood circulations flowing.

- Have something to eat on your table. Put aside the nuts, some celery sticks and perhaps baby carrots for when you get the munchies. This also keeps you from eating a large meal at one time, which causes discomfort and stretching of the stomach.

-  Your eyes also need a break. Turning your head away from your work, slowly shift your gaze from one side to the other several times. Occasionally close your eyes for a few moments to give them a little rest.

- Take a break and listen to good music. Music gives you relaxation.

Try all these above tips. All these things help you to be fit and it keeps balls moving in the right directions.

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First you should take some time to list the things that you and your family regularly eat. Next evaluate the health benefits of the food on that list as well as the cost. Here are some quick guidelines:

1. Clean out your pantry. Buying in bulk is a great way to save money but you have to make sure that the food you buy is consumed long before its “best before” date.

2. Buy the fruits and vegetables that are in season.

3. Depending on where you live, you can even grow some of your own herbs and vegetables.

4. Don’t go overboard in your effort to save money.

5. Shop at your local food co-op or farmers market if there is one near you. The price and quality of food are usually better than the big stores. Don’t buy the seaweed wrappers at the grocery store – (in the gourmet or health food section) they are expensive. Buy at the Asian / international grocery – better selection and cheaper.

6. Learn to cook using different types of seasoning and oils, bake instead of frying and eat out less.

Your changes will not come over night, but gradually. Finally, because your taste has changed, you now desire smaller portions of food and you are preparing more of your food you can now afford to eat healthy on a budget.

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Now that we have all been made aware of some of the risks and dangers associated with bad diet, lack of exercise and smoking, we are all starting to see the benefits of healthy living.

There are many benefits of healthy living. First, it prevents diseases or at least reduces the risk. Healthy living also helps our mind function throughout the day. Stress reduction and control are huge benefits, and they come from healthy eating and having a proper nutritious diet. Healthy living comes down to balance, and it creates a harmonious environment that helps our body and mind achieve peace and when necessary but also pumps up the adrenaline when necessary.

The benefits of healthy living are really starting to become apparent through all the generations as our understanding and knowledge increases. Sometimes living healthy may seem difficult as it requires some effort. However, once we can achieve the balance the benefits come pouring out. We feel better, look better, react faster and are much happier people.

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The level of addiction is a factor that should not be underestimated when deciding how to quit. Quitting smoking will be probably the hardest thing you have ever done. The longer you have smoked the harder it is to quit. Luckily, there are many ways to stop. Some take pills. Zaban is one. Then there is Chantix. Being hypnotized helps some, others it’s a waste of money. However, to quit smoking, the most important ingredient is, quite simply, the desire to stop. Without this real, heartfelt purpose, a smoker’s chances of kicking the habit are virtually nil.

When you do succeed in stop smoking you will feel better, look better and smell better. It’s so hard to stop, but if you really want to you can. Without a cigarette think of all the time you have on your hands. What you can do is limitless.

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