To balance Samba's energy:
He goes for walks twice a day. To keep him in shape & socialized: He runs and plays in the park three times a week. |
LIFESTYLE,
FIND YOURS. Samba (Schnauzer) and
Batucada his friend. |
As we ring in the new year, we are sharing everything you need to start the new year strong. From keeping your New Year’s resolutions going to Instagram-worthy meal prep to workout programs to eating plans to taking time for yourself, we have it all covered. Mediterranean diet tops list of best diets for 2020The Mediterranean diet -- a diet heavy on vegetables and whole grains and lean on meat -- is once again at the top pf top of an annual ranking of best diets. The eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like olive oil, fish and vegetables, was named best diet overall for 2020 in U.S. News & World Report's annual ranking. The Mediterranean diet was also named best diet for healthy eating, easiest diet to follow, best diet for diabetes and best plant-based diet. "Researchers have known for decades that people who live in countries bordering the Mediterranean Sea live longer and suffer less from chronic diseases, which is a big deal," Angela Haupt, managing editor of health at U.S. News & World Report, told "The Mediterranean diet is an eating plan, not a structured diet, which means you’re on your own to figure out how many calories you should eat to lose weight and shape it accordingly." "You’ll emphasize foods like fresh fruits and veggies, whole grains, seafood, legumes and flavorful herbs and spices, while cutting back on red meat, saturated fat and sugar," she said. Another plant-based diet, the Flexitarian diet, made a big move this year on U.S. News & World Report's list. The diet is ranked number two (tied with DASH) on the best diets overall category for the first time. "The idea behind the Flexitarian diet is really smart and easy to follow," said Haupt. "Follow a plant-based diet to the greatest extent that you can, but it’s totally fine to have that burger once in a while." The Worst Diets: Whole30, Atkins and ketogenic dietsOn the opposite end of the best diets list are the Whole30, Atkins and ketogenic diets. Those diets are among the most searched online but rank lowest on U.S. News & World Report's list because of their restrictions, according to Haupt. "The experts who rate diets for U.S. News say there’s simply no need to cut out entire food groups, such as dairy or whole grains, and doing so could put you at risk of nutritional deficiencies," she said. "It also makes a diet particularly difficult to follow, which lowers the odds of lasting success." The Best Diets: Mediterranean, DASH, Flexitarian, Weight Watchers, Volumetrics, MIND and Mayo ClinicThe diets that ranked in the top five of this year's list -- Mediterranean, DASH, Flexitarian, Weight Watchers, Volumetrics, MIND and Mayo Clinic -- have consistently hovered near the top of U.S. News & World Report's rankings for the past several years. Haupt said that should be a big takeaway for consumers. "The top-performing diets all have some common threads: they’re safe, sensible and based on sound science. You don’t need to wipe out entire food groups or follow lots of complicated rules in order to lose weight and keep it off, and most of the time, it’s better not to," she said. "Eat the foods you’ve always been told to eat, like fruits and veggies and lean protein, and cut back on saturated fat, sugar and red meat, and you’ll likely do OK." Here is a breakdown of the diets that rounded out the top five in U.S. News and World Report's 2020 Best Diets Overall ranking. 1. Mediterranean dietThe Mediterranean diet is an eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like olive oil, fish and vegetables. U.S. News and World Report called the diet a "well-balanced eating plan" and pointed to research that suggests the diet helps prevent some chronic diseases and increases longevity. The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, according to U.S. News and World Report. "Having a glass of wine is just fine, too," said Haupt. "On an average day, you might have smoked salmon for breakfast, or maybe a slice of whole-grain toast with half of a mashed avocado. Lunch could be gazpacho soup or a spiced lentil salad, and then for dinner, perhaps penne pasta with roasted cherry tomatoes, olives, capers and pine nuts." 2. DASH dietThe DASH diet, made up of low-sodium and healthful foods, was originally started by the National Heart, Lung, and Blood Institute (NHLBI) as a diet to help reduce blood pressure. The NHLBI publishes free guides on the plan so you can see if it is right for you. The plan focuses on fruit, vegetables, whole grain, lean protein and low-fat dairy and eliminates foods high in fat and sugar-sweetened drinks and sweets, according to U.S. News and World Report. 3. Flexitarian dietThe flexitarian diet encourages people to try alternative meat options, like tofu, but leaves room for flexibility if you can't quite fully give up meat. The diet was promoted by dietitian Dawn Jackson Blatner in a 2009 book that says you can reap the benefits of a plant-heavy diet even if you eat meat occasionally, according to U.S. News and World Report. This plant-heavy diet focuses on adding five food groups -- "new meat," fruits and vegetables, whole grains, dairy and sugar and spices -- to your diet, instead of taking foods away. The "new meat" food group includes tofu, beans, lentils, peas, nuts, seeds and eggs, according to U.S. News and World Report. 4. WWWW, formerly Weight Watchers, ranked in the top five for best diets overall and continued to hold the No. 1 spot for best commercial diets and best weight-loss diets for 2020. The program, which is backed by Oprah Winfrey and recently signed on Kate Hudson as an ambassador, rebranded in 2018 with a new name, WW, and a focus on wellness. WW's my WW program, launched late last year, uses details of members' food preferences and lifestyle to match members with one of three ways to follow the WW program, according to the company. applies points values to foods, with higher points for foods high in saturated fats and sugars, and lower points for foods with high levels of protein. WW offers its members support online and is well-known for its in-person group meetings. 5. MIND dietThe Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, ranked fifth last year, is a hybrid of the top-rated DASH and Mediterranean diets. The diet focuses on "10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine," according to U.S. News and World Report. Among the diet's requirements is eating three servings of whole grains, a salad and another vegetable daily, as well as a single glass of wine if desired. 5. Volumetrics dietThe Volumetrics diet is described by U.S. News & World Report as "more of an approach to eating" than a structured diet. Food is divided into four groups with the goal of eating more of categories one and two (fruits and vegetables, nonfat milk and broth-based soup, grains, low-fat meat, legumes) and less of categories three and four (meat, crackers, cheese, cookies, nuts, butter, oil, candies and chips). "The point is to learn the Volumetrics philosophy and apply it where you can throughout the day," writes U.S. News & World Report. "See where you can replace a category four item (baked white potato) with a category one item (sweet potato), for example." 5. Mayo Clinic dietThe Mayo Clinic diet focuses on a restructured food pyramid that emphasizes fruits, vegetables and whole grains, according to U.S. News & World Report.
"In general, these foods have low energy density, meaning you can eat more but take in fewer calories," writes U.S. News & World Report. "Think of it this way: For about the same amount of calories you could have a quarter of a Snickers bar or about two cups of broccoli."
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Why should you include bananas in your diet?As soon as we hear the phrase “weight loss” the first thing that comes to our mind is hunger, restrictive diets, and excessive workout. However, most of the time, the person ends up breaking the diet and giving up on the whole diet program. There are some foods that are very rich in nutrients, which will provide you with the necessary daily intake of vitamins and significantly reduce your appetite, preventing you from feeling hungry. One of these foods is banana. Following are some benefits of including bananas in your diet. PotassiumBananas are known for being rich in potassium. This nutrient is very important to maintain the right level of fluids in the body. To achieve this, potassium and sodium work hand in hand. The balance of the potassium-sodium combination in the body helps the kidneys work properly. The process as a whole functions by sucking out the extra fluid from the blood cells when they are in the kidneys. Those fluids are later stored in the bladder to be released. The extra fluids in the body may cause you bloating which does not go hand in hand with weight loss. Further, potassium is important to regulate the muscle contractions, and have enough energy to work out. MagnesiumMagnesium is a vital mineral to the body’s function. Magnesium helps maintain normal blood pressure, strong bones, and stable heart rhythm. Without this mineral, the body cannot produce ATP (the energy molecule) and the muscles would be constantly contracted. Studies done by the National Institute of Health proved that magnesium is included in more than 600 chemical reactions in the body. These reactions are mainly done to create energy, form new proteins out of amino acids such as tryptophan, create and repair DNA, regulate neurotransmitters such as serotonin, and regulate the muscle contractions. Magnesium is also a crucial element in your workout. Research from the National Health Institute proved that your body needs 10%-20% more magnesium when you are exercising. Magnesium also helps reduce the risk of cardiovascular disease by maintaining a steady heart rhythm. PhosphorusIn many experiments, phosphorus was associated with BMI (Body Mass Index). Studies showed that this mineral is very important for people who are willing to lose weight. One 12-week study tested the effect of phosphorus on weight loss. The study consisted of participants between 18 and 45 years old who were randomly assigned to two groups. One group took phosphorus supplements 3 times a day (with each meal). On the other hand, the other group took the same amount of placebo. The findings were as follows; first, phosphorus caused weight loss, reduced the waist circumference, and lowered the BMI. Second, phosphorus reduced appetite and participants reached the fullness level with less food. These results proved that phosphorus can be a beneficial nutrient for those who want to lose weight. Adding bananas to your diet may give you a good feeling as well as help you lose weight. TryptophanTryptophan is the amino acid from which serotonin is created. It is an essential element in the brain’s function. Dieters are advised to include foods rich in tryptophan in their diets due to its benefits on the psychological health. Consuming enough tryptophan can help you prevent depression, anxiety, poor cognition, mood disorders, and insomnia, among other brain conditions. Although tryptophan has no direct relation to weight loss, but it is the component that would help you have a good feeling about your diet and the efforts you do to reach your weight loss goals. Adding bananas to your diet can be considered as an antidepressant that you take during the days you feel down. PhytoalexinSimilar to tryptophan, phytoalexin is not directly linked to weight loss. Instead, it is a nutrient that can function as an antibiotic due to its known antimicrobial capacities. Jonathan D. Walton, Koichi Yoneyama, and Masahiro Natsume define phytoalexins as antimicrobial constituents that the plants produce to fight infections. According to this definition, phytoalexins found in bananas can be considered an antioxidant and anti-inflammatory substance that can help you prevent premature aging, and reduce the discomfort you may get due to your appearance after weight loss. Recent studies showed also that the regular consumption of phytoalexin can lead to the prevention of cardiovascular disease caused by poor diets. Elements to add to your dietThere are various recipes of juices and smoothies that can be included in your diet when it comes to weight loss. One of these recipes can be the banana smoothie. To prepare this drink you will need one banana and half a glass of plain non-fat natural yogurt. These ingredients can be adjusted according to your preferences. The ingredients in this smoothie are rich in calcium and protein, which are believed to help improve the body’s capacity of fat burning without impacting the muscles. Studies have shown that dieters who included yogurt in their diets (3 times a day) lost 81% more fats around their waist than those who did not include it. Moreover, you can add coconut oil, lemon juice, flaxseed or ginger powder to your diet. These ingredients can lower cholesterol, improve your body metabolism, as well as lower high blood pressure. WarningsSome of these ingredients may cause side effects or even complications to some dieters with particular health conditions. You may want to remove ginger and cinnamon from your smoothie recipes if you suffer from high blood pressure. These ingredients would make the hypertension worse. Also, pregnant women should limit their daily intake of ginger to 1 g a day. Talking to your doctor about your individual needs and conditions is important before starting a diet, or adding a particular ingredient to it.
The banana smoothie can be the best choice if you are a breakfast skipper because it won’t make you feel full, however, it will give you enough energy to start your day. Keep in mind that to safely and surely reach your weight loss goals you have to make sure that you are having two elements; healthy eating and consistent exercise.
December abounds with holiday celebrations, but nothing can spoil good cheer like an emergency trip to the veterinary clinic. These tips can help keep your winter holiday season from becoming not-so-happy – for your pet and for you. As families gather over hearty meals for the holidays, pets are likely to want to sample the spread. Animal experts remind pet owners around the holiday season that some foods are OK for their pets, but that others are harmful and could even be deadly. Here are some of the do’s and don’ts when it comes to feeding your pets during the holiday season. So what holiday foods ARE good for dogs?
Cooked sweet potatoes (minus any additional ingredients), baked potatoes, pumpkin purée, cucumbers, carrots (steamed or raw), steamed green beans or greens, unsweetened cranberries, bananas, and apples are all good choices—and not just during the holidays. They are highly nutritious and will allow your dog to participate in the feast while remaining happy and healthy! Reference:
https://www.peta.org https://www.petmd.com https://www.petsbest.com IntroductionCreatine is one of the most potent muscle building supplements in the supplement world, and has been around for quite a long time too! An amino acid, creatine is found normally in the body, with 95% of it found in the skeletal muscle tissue. The body receives its creatine from food that is eaten, typically 2 grams per day. The body also makes its own creatine in the liver from other amino acids. Creatine is an ergogenic (muscle building) supplement, and numerous studies have proven its effect. "Extra creatine is therefore ergogenic, because it may help generate more power output during intense exercise." Creatine has also been proven to increase strength, performance, and muscle mass. "In addition, long term creatine supplementation produces greater gains in strength and sprint performance and may increase lean body mass." Other studies have proven creatine's health benefits, not only to bodybuilders or athletes, but to non-athletic and aging individuals. Most people have no idea that creatine has such amazing health benefits as well as the obvious muscle building and energy providing one. Believe it or not, research has shown that creatine can increase growth hormone production! Its no surprise that creatine is the most wide sold muscle building supplement in the world! Every type of creatine is different in composition, solubility, and effectiveness. Some creatines are more soluble than others, which, in turn, increases their effectiveness. Other creatines have chemicals attached which increase their absorption and uptake into the muscle, which eliminates the need for a loading phase. But basically, all creatines do the same thing:
Here are the different types, their advantages and disadvantages. CREATINE MONOHYDRATE:Creatine Monohydrate is the normal, original creatine that people have been using for decades. It is still the most wide sold creatine product out of all the rest. Purity is important when searching for a creatine product, because, the purer, the more effective! SKW creatine (made in Germany) is the purest creatine around (99.8%). Companies that use it will have to say Creapure TM. PROS:
CONS:
MICRONIZED CREATINE:Micronized Creatine is essentially creatine monohydrate, except it has been micronized, which means the molecules of creatine have been divided or cut up. This increases their surface area 20 times, increasing absorption and reducing stomach discomfort. PROS:
CONS:
CREATINE ETHYL ESTER (CEE):CEE is a creatine molecule with an ester attached. Normal creatine molecules are zwitterions, or molecules with one positive end and one negative end. This causes less absorption into the body. However, the ester counteracts the charges and allows for almost 99% absorption into the body! This removes the need for a loading phase, and is THE MOST absorbent creatine by far yet! PROS:
CONS:
CREATINA SERUMCreatine Serum is arguably the most debated type of creatine every to be introduced to the market. Some users report astonishing results, while others claim no results at all. This is basically creatine dissolved in water. However, users who saw results reported better results with monohydrate. PROS:
CONS:
DIMAXX MUSCLE CREATINE +Increases Performance, Stamina, Strength And Wellbeing EFFERVESCENT CREATINE:Effervescent Creatine is basically creatine combined with sugar or sodium, and a chemical which causes bubbles in the liquid. This increases absorption and has a better taste. PROS:
CONS:
CREATINE CITRATE:Creatine Citrate is another form of creatine bonded with other molecules that increase absorption. Although slightly water-soluble and absorbent than creatine, they require double the amounts than monohydrate does and they are also much more expensive. PROS:
TRI & DI CREATINE MALATE:These are another type of creatine bonded with other molecules (companies seem to love this) which increases absorption. The difference is, these have gotten positive feed back and do work! Tri is the more absorbent and soluble of the two. Tri Creatine Malate is a compound of molecules created from malic acid and creatine. Tri Malatehas 3 monohydrate molecules attached and Di Malate has 2. PROS:
CREATINE KRE-ALKALYN:Creatine Kre-Alkalyn is basically a special protected creatine which does not convert into useless creatinine as readily as other creatines before being absorbed into muscle tissue. It is another form of creatine bonded to a molecule. No clinical trials have been made on this type of creatine yet, but most user feedback is positive. PROS:
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CREATINE ORATE:Creatine orate is another type of creatine bonded to a molecule. This time, the molecule is orotic acid. Orotic acid is a precursor of nucleic acids which help optimal cell functioning and energy use from ATP. So this is actually creatine, which has its own energy enhancing properties, and orotic acid, which increases ATP levels in 3 ways. PROS:
CONS:
CREATINE COCKTAILS (MIXED WITH GLUTAMINE/NITRIC OXIDE, SUGAR... )Creatine cocktails are usually mixed with other amino acids such as glutamine and taurine. Other creatine cocktails are mixed with nitric oxide. These products allow us to gain from both products, which help each other, and allow us to synergistically maximize their effects. For example, the most famous of this effect is stacking (using at the same time) NO and creatine. They always give their users much more muscle gains than when using nitric oxide or creatine alone! So if you have the cash, and you're not worried about putting lots of supplements in your body, then this is for you! PROS:
Creatine Truths:
REFERENCE/BIBLIOGRAPHY:
7 ways to make your fat burner more effective.
Popping a capsule won't necessarily make your fat go away, but incorporating these seven steps will optimize a good fat burner's effects!
In the pursuit of lean muscle, smart nutrition and intense training are your most important weapons. You simply can't shed body fat without hard work in the gym and kitchen. However, a well-formulated fat burner can increase the effects of that hard work, giving you extra ammo in the war against body fat. The supplement market is flooded with fat burners that work by increasing metabolism and thermogenesis, boosting energy, suppressing appetite, or blocking carbohydrate and fat absorption. Just swallowing a pill, however, won't deliver the best possible results. Maximize the effectiveness of your fat burner and get the most burn for your buck by following these seven steps! 1. GET ON TRACK
Like everything in life, you get out what you put in, and getting lean is no exception. You can't simply pop a fat burner and make up for poor nutrition and a lack of training. There are no magic pills.
A high-quality fat burner will, however, make your journey easier. Many products are not only designed to increase fat-burning, but also curb your appetite and boost your energy. To get the most from these effects and really torch calories, it's critical that you first get on track with a well-designed fitness program. 2. CHOOSE THE RIGHT FAT BURNER FOR YOU
There are dozens of products on the market to choose from, so finding the right fat burner for you and your goals isn't always easy. However, there are some general guidelines that can help. Fat burners generally fall into two broad categories: stimulant-based and stimulant-free.
Stimulant-free formulations are ideal for those who are sensitive to ingredients with stimulant effects like caffeine, synephrine, tyramine, and yohimbine (or yohimbe). In the stimulant-free realm, look for products containing fat-burning green tea extract (standardized for epigallocatechin gallate or ECGC) and acetyl-L-carnitine, and appetite-suppressing ingredients like caralluma fimbriata extract, or phaseolus vulgaris (white kidney bean), and cynara scolymus (artichoke) extract. Stimulant-based fat burners will contain a combination of one or more of the following: caffeine, synephrine, tyramine, and yohimbe. These ingredients aim to increase energy, suppress appetite, and increase fat release from fat cells (to be burned as energy). You'll also likely find ingredients common to stimulant-free formulations in this class of fat burners. 3. TIMING IS KEY
Since sticking to a clean, calorie-reduced diet is essential for fat loss, take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes prior to breakfast and lunch. If you don't work out in the evening or you prefer a stimulant-free product, then take a dose 30 minutes before dinner. This will not only ensure you feel satiated after meals, but will also help to increase your metabolism.
4. DRINK UP
Since fat burners elevate your metabolism, you'll find that you sweat more when taking them. Also, stimulants like caffeine tend to have a diuretic effect, so you may find yourself visiting the men's (or ladies') room more often. These conditions can lead to a state of dehydration and slowed metabolism.
Drinking at least 3-4 quarts (or liters) of cold water per day will not only keep you hydrated, but has also been shown to increase metabolism and support fat loss. It's recommended that you drink at least 1 cup (250 ml) of water with each dose of a fat burner to ensure optimal absorption and hydration support. If you're training in a hot environment and sweating for long periods, you may need to double your water intake. 5. CYCLE YOUR FAT BURNER
The body becomes desensitized to some ingredients over time, and this is exactly what happens with stimulant-based supplements. Furthermore, overuse of stimulants can lead to high levels of cortisol (that unwanted hormone that breaks down muscle and causes fat storage), especially under the stress of dieting. To avoid these counterproductive effects, you should cycle on stimulant-based supplements for 3-4 weeks and then take two weeks off. Use a stimulant-free product for the next two weeks between cycles.
The best way to know if you need to cycle your fat burners is by assessing how you feel when you're on them. If after several weeks you find that you no longer get the "kick" you used to from a regular dose, then it's time to take a break—not more product. 6. DON'T SHRUG OFF SLEEP
One of the most essential but often overlooked steps on the road to a lean and muscular physique is adequate deep sleep. In fact, some people turn to fat burners to get the energy to work out because they're constantly in a state of sleep deprivation. Unfortunately this approach can lead to increases in blood cortisol and decreased testosterone, which will significantly hold you back in terms of muscle gains and fat loss. Sleep is necessary for repair, recovery, and hormonal balance. You've heard it before because it's so important: Get eight hours of deep sleep nightly.
If you find that your fat burners are hindering your sleep, don't take anything stimulant-based after your lunchtime dose. Notably, you should also limit any other sources of stimulants to before 6 p.m. If you work out at night, make sure your pre-workout supplements are caffeine and stimulantfree. 7. THE 1-2 PRE-CARDIO PUNCH
If you're looking to really get your metabolic furnace going, take a fat burner containing caffeine and green tea extract first thing upon waking, and again 30 minutes before your cardio session. Most people attribute the thermogenic benefits of green tea to its caffeine content, but that's not entirely correct. Biochemically, green tea's dramatic effects are due to the interaction between its high content in catechin-polyphenols (ECGC) and caffeine, and their impact on sympathetically released norepinephrine (NE). The synergistic action of these compounds inhibits the breakdown of NE.
Norepinephrine is a key player in fat mobilization, lipolysis, and appetite suppression. Past research has shown that those who took green tea extract before cardiovascular training had far greater fat-burning effects than those who took a placebo. The addition of caffeine assists in the mobilization of body fat to be used as fuel, enhances focus and motivation, and has been shown to reduce exercise-associated muscle pain. You'll work out harder and longer, and enhance your ability to burn fat. Source: www.bodybuilding.com If you constantly feel like you have been zapped of energy it’s possible that your body is lacking proper amounts of vitamin B-12. This important vitamin is normally found in animal food sources (particularly red meat) and helps to prevent against muscle weakness, depression, and swelling of the hands and feet. You may not be getting enough Vitamin B-12 if you are avoiding meat altogether. A good way to get a healthy dose of Vitamin B-12 is by eating plenty of yogurt, pecans, almonds, walnuts, and whole grain breakfast cereals that have been fortified. Starting your day with Vitamin B-12 included in a fortified breakfast cereal is an affordable way to get the dose you need without having to worry about it for the rest of the day while keeping you energized and full until your midday meal.
With lots of people recognizing the health benefits of eating a vegan or vegetarian diet, Vitamin B-12 can sometimes be a nutrient that needs to be supplemented. Nutritional yeast is usually fortified with Vitamin B-12 as well and can be used as a supplement by adding a few dashes to your smoothies, pasta dishes, or casseroles. Nutritional yeast usually comes in powder or flake form and can be bought in bulk at most health food stores. Always be sure to check your labels, as some nutritional yeast products provide more of the vitamin than others. However, “If you seem to be adding Vitamin B-12 to your diet and are still feeling overly fatigued and sore after workouts, it could be related to a B-12 deficiency in your body and you should ask your doctor about your options.” Vitamin B-12 deficiencies are not recognized in some cases and have been said by doctors to be under-diagnosed. Injections of the vitamin is an option for people who have been diagnosed with the issue, but tend to be very expensive and only distributed by prescription. Supplements of Vitamin B-12 come in various forms that are as effective as injections as well such as oral tablets, patches and lozenges that also provide an adequate dose if you feel you aren’t getting enough in your everyday diet. Vitamin B-12 supplements offer an immediate boost of energy and can prevent some forms of blood disease and anemia. It’s important you talk to your doctor before taking any kind of vitamins or supplements.
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