Obstacles in Fitness and Nutrition

A bit part of success with your program is learning to deal with obstacles and not getting discouraged enough to give up. My inspiration for this article is the aftermath of holiday eating. For myself and from what I have heard from my clients, the feasting is unavoidable unless you have the willpower of steel.

Here are Three Tips to Overcome Obstacles

1. Think about what two weeks is in relation to life.

Every year we eat a lot of junk food during the holidays. Did we gain 50 pounds? Not likely! A couple of weeks is nothing compared to a fitness lifestyle for life. So keep working out and get back in to healthy eating habits and put the those horrible weeks out of your head.

2. Change your routine or meal plan.

Gaining a couple of pounds or losing muscle mass from missed workouts can be so discouraging considering how long it takes to get it in the first place. A new routine or meal peal plan will not only be motivating but your body will love the change.

3. Learn from your mistakes.

If you honestly felt disgusting and terrible from eating all of those cookies or chocolates, remember it and deal with the situation differently next time. Instead of eating all of the unhealthy gifts, learn to give them away. It’s hard to part with chocolate but if it truly made you feel like you lost months of hard work, just get rid of it.

Overcoming obstacles is a huge factor in achieving success. Once you get the hang of learning to putting mistakes in the past, you are unstoppable!

You Can Do It!

Top 5 Supplements to Add to Your Daily Nutrition

If you’re looking for a little added extra to your daily  nutrition  then how about adding some great supplements. Below are 5 supplements that will help you in many ways daily.

Multivitamin

For everyone who doesn’t get enough fruits and vegetables. (That’s up to 80% of the population.) Rather than mega doses of nutrients look for one pill that provides 100% of your daily requirements for as many different vitamins and minerals as possible. Amounts exceeding 100% are generally a waste and you’ll end up peeing them away. When it comes to price, generally the more you pay the more vitamin content you will get. However you can get multivitamins for cheap at your local supermarkets.

Protein Powder

Protein powder has other advantages to the protein we eat through foods. It’s convenient in a sense that it’s easy to carry round in a shaker and easy to conjure up in a short space of time. Drinking a shake after every workout speeds muscle recovery and supplies your body with the amino acids needed for muscle growth. This is important for not only athletes and gym goers but your every day normal Joe/Joanne Bloggs. Protein powders vary in price, especially with more brands coming out every month. Do your research and look for good deals.

Creatine

This synthetic version of an energy source produced naturally in the body is stored in the muscles for use during exercise. So why do we need extra if our body already produces it? Well our body makes and stores around 120g of creatine, but, our body can store up to around 160g. Multiple studies show that creatine does help speed recovery and the growth of lean-muscle mass after a workout. You can start taking creatine at the normal dose of three to five grams per day after a workout. You can even mix it directly with your protein powder, although a lot of protein powders already have creatine in them so make sure to check before spending your cash. Creatine is fairly cheap and you can pick it up in most health shops and some big supermarkets.

Green Tea

We are hearing more about green tea every day and it turns people’s heads because it helps fight fat. Animals who are given the extract in studies gain less weight and burn substantially more fat than animals getting a placebo. Green tea has many more benefits than just burning fat, there are now studies taking place that say green tea can help towards curing disease such as cancer.

Tea experts ideally recommend about eight glasses a day or go the easier route and just take a tablet form. Aim for 90 milligrams three times daily. You can get green tea cheap by buying supermarkets own branded tea, but it tends to have a bit of a rough after taste. For those that are a bit fussy, try a flavoured green tea at first or pay a little extra for the plain green tea, I find Tetleys green tea is nice.

Fish oils

Fish oils are beneficial for heart disease, joints and also fat burning properties. Take at least one to two grams a day (1000mg-2000mg). Pick these up for cheap at your local superstore.

There are literally thousands of pills you could be popping at any one time. Forget them and get these down you first, these are up there with the best of them and you’ll feel the benefits in no time at all.

The 6 Best Nuts to Eat

As one of the quickest, easiest and most versatile snack foods on the planet, nuts should be a staple of every bodybuilder’s diet. They are great additions to breakfasts, protein shakes, breads, baked goods, salads and more and also make a great snack on their own. They can help satisfy salt cravings and tide you over between meals. Here are 6 of the healthiest, most nutrient-packed nuts to snack on:

Walnuts

At 13 grams per one-ounce serving, walnuts are one of the best sources of polyunsaturated fats. One of the beneficial kinds of dietary fat, polyunsaturated fats help reduce fat storage in the body and improve your insulin metabolism. They help counter the harmful, fat-storing effects of saturated fats found in baked goods and red meat. You can add them to oatmeal, cereal or baked goods, put them in salads or use them to make homemade granola bars.

Brazil Nuts

Less common than the walnut, the Brazil nut probably isn’t the first thing to come to mind when you think of nuts or health foods. However, it is the richest known food source of an important mineral, which gives it a place of honor on this list. Brazil nuts contain more selenium-which is essential for regulating your metabolism and keeping your immune system strong-than any other food source. Just two Brazil nuts has a day’s worth of selenium, as well as zinc, potassium, magnesium and other minerals. Try chopping them up and tossing them in yogurt or oatmeal.

Pistachios

Lower in calories than many other nuts, pistachios go further to satisfy your hunger without ruining your daily calorie count and because of this make a great snack. They’re also loaded with manganese, potassium, copper, calcium, iron, vitamin E, antioxidants and many other beneficial vitamins and minerals. They also contain the vitamin B-complex group, which is important for vegetarians and vegans. You can toss them in salads or other dishes, but they’re just as good eaten plain as a snack between meals.

Pecans

Pecans are higher in calories than the other nuts on this list, so portion size is essential, but they are packed with so many other benefits that outweigh the slightly higher calorie count. A one ounce serving has three grams of fiber and more than 20 vitamins and minerals, including vitamins A and E, calcium, zinc and potassium. Pecans are also among the top 20 known food sources for antioxidant capacity per serving and have been shown to help reduce the risk of developing multiple diseases, including heart disease, Alzheimer’s disease and multiple forms of cancer.

Almonds

Almonds are cheap, rich in protein and packed with full-body health benefits, almonds hit the health trifecta. With the same protein content as more expensive nuts like walnuts, almonds are also high in manganese and vitamin E but easy on the wallet. Scientific studies have also found that regularly eating almonds reduces your risk of developing heart disease and can also help lower elevated levels of bad cholesterol. You can eat them raw or toasted as a snack, put them in yogurt, oatmeal and baked goods, use them to make homemade granola or throw them in a protein shake for an extra boost.

Cashews

They might taste like butter, but these little nuts are nutrient-rich and packed with vitamins. Make sure to measure out your portions before you start snacking, as the calories-163 per one ounce serving-can add up quickly with these little guys. However, that same one ounce serving also provides you with all your daily, recommended phosphorous as well as iron, zinc, thiamine, vitamin B6, magnesium and manganese. They’re also rich in omega-3 fatty acids and each one ounce serving also has one gram of fiber.

Bodybuilding Nutrition – Its Essence

Bodybuilding  nutrition  is always underrated because not all people are aware of the role it plays in developing a sound, good, and healthy body. You see,  nutrition  should not be compromised unless you want to develop certain disease. No matter what you are doing, you have to get the  nutrition  that is recommended for you. In addition to how many reps you need to build muscle,  nutrition  is equally essential because bodybuilding will be easier if the nutrients in your body are replenished.

Why is  nutrition  needed?

Bodybuilders need all the nourishment that they can get. This is part of their journey towards achieving the body that they want. You see, you have to replenish the calories in your body as well as the energy being consumed by your weight lifting. If you fail to do this, there is a high chance that you might have serious health issues.

Bodybuilding  nutrition  is all about the following:

  1. Eating more frequently – Creating a bodybuilding  nutrition  plan starts by eating a lot of foods that are healthy by nature. We are talking about fruits, vegetables, meat, and less of the junk foods. You need to make sure that every meal that you take contains adequate minerals, carbohydrates, protein, and less of the dangerous fats but load up on the good fats. Your meal ratio should always be 40 percent carbohydrates, 40 percent protein, and 20 percent fat.
  2. The majority of the foods that should be part of your diet plan are those rich in carbohydrates or what you call as the energy-rich foods such as whole grain cereals, pasta, vegetables, beans, and yams. You also need complex carbohydrates as well as rich sources of protein such as turkey, white meat, chicken, and fish. This will give bodybuilders the added body mass that they need for their bodybuilding workouts
  3. Avoiding stress and bad vices – Vices like alcohol drinking is and will never be a part of an effective bodybuilding  nutrition . While there is nothing wrong in drinking moderately, this particular habit will not give you the body that you want. For example, instead of drinking alcohol why not make delicious and healthy fruit shakes instead?
  4. Get the right fats – Bodybuilders and everybody should stay away from bad fats. If you want your bodybuilding  nutrition  plan to be effective, you have to make sure that you are consuming foods that are good for you. Take tuna as an example. It contains omega-3 fat that is good for the heart and body.
  5. Have a routine to follow – As you embark on this journey, you have to do exercises that will not totally stress you out. Stress is a big factor on why many people fail to achieve the body they want. Instead of stressing out, why not do something productive. If you want to vent out, you can do so by lifting weights or jogging. This will promote the production of happy hormones in your body.

Bodybuilding  nutrition  is best discussed with the help of an expert dietitian, who can tailor a suitable dietary programme which fits and suits your lifestyle and bodybuilding goal. What are your bodybuilding diet plan like?

Nutrition and Eye Health – How Do Antioxidants Benefit Your Eye Health?

Your eyes are marvelous organs. Knowing how to care for your eyes can help to prevent cataracts, a clouding of the lens in your eyes that comes with aging. The best care you can give to your eyes is by helping your body to produce more of its master antioxidant Glutathione.

One study from the Journal of Ocular Pharmacology and Therapeutics showed that the cornea, lens, and retina area of the eye are especially sensitive to loss of antioxidant Glutathione, GSH.

Glutathione is your body’s master antioxidant. All cells in our bodies use Glutathione.

Your eyes get exposed to a lot of oxidative stress and damage from UV radiation of sunlight. Glutathione is used directly by the lens of your eyes to deal with this daily stress.

Let’s look at some major parts and functions of our eyes. Then let us see how the Antioxidant Glutathione can be the best  nutrition  for your eye health care.

Major parts and functions of the eye:

Your eye is like a very advanced camera. The function of eyes is to enable us to see things clearly at various distances and under various light conditions.

Different parts of your eyes work together in a complex way to achieve this important function. The following components of your eyes are especially susceptible to oxidative damage from sunlight.

1. Cornea

The cornea is the transparent front part of eye that covers the iris and pupil. The cornea passes light into the eye and helps your eye to focus.

2. Iris

The iris is the colored part of your eye. By making pupil larger or smaller, the iris helps to control the amount of light that enters the eye.

3. Pupil

The pupil is the dark opening in the middle of the iris. By changing size in response to the amount of light present, the pupil controls the amount of light that enters your eye.

4. Lens

The lens is the transparent part behind the iris. It helps focus light rays onto the retina.

5. Retina

The retina is the light sensitive, inner nerve layer of your eye. The retina is made up of light-sensitive cells known as cones and rods. These cells convert light into nerve signals, which are passed to your brain.

6. Macula

The macula is an oval yellow area in the retina. Macula contains the highest concentration of the special light sensitive cells called cones. The macula enables us to see small, fine details clearly.

Antioxidant Glutathione for Eye Health:

An article “Glutathione: A Vital Lens Antioxidant” from the Journal of Ocular Pharmacology and Therapeutics show that Glutathione (GSH) exists in an unusually high concentration in the lenses of our eyes.

GSH plays a vital role in maintaining the lens tissues’ transparency. Glutathione detoxifies the potentially damaging oxidants with which our eyes come into contact.

The study also shows that the level of GSH in the nucleus of the lens is particularly low for older people. If preventive eye care is not taken, prolonged oxidizing damage can lead to cataracts.

If you are older than 20 years old, your body starts to produce less Antioxidant Glutathione each year as you age.

It’s very important to consider an effective supplement to improve your Glutathione level for your eye health. [Unfortunately, the majority of the Glutathione supplements on the market are not effective.]

I encourage you to learn more about Glutathione and the many benefits and roles this multiple-purpose antioxidant plays for your eye health and other health areas.

You will come to appreciate how important Gluathione is for your eye health care.

Antioxidant Vitamin E, Vitamin C, and Alpha lipoic acid for Eye Health:

In the November 2006 issue of Breakthroughs in Health magazine, an article “Antioxidants May Prevent Vision Loss” mentions an eye health study done by scientists at the Johns Hopkins School of Medicine.

They found that antioxidant vitamin E, vitamin C, and alpha lipoic acid are effective in fighting against age-related retinal and macular degeneration.

In that eye health study, Dr. Campochiaro says, “What’s clear is the link between oxygen and photoreceptor damage, as well as the potential of antioxidant treatment.”

Look for supplements that contain Antioxidant vitamin C and Antioxidant alpha lipoic acid. Along with other essential nutrients, vitamin C and alpha lipoic acid can work synergistically to help your body improve your Glutathione level for eye health.