The Best and Worst Drinks Before and After Exercise

More important than the foods you're ingesting are the drinks you're ingesting, especially when you're  doing workout. Most of us are dehydrated already before we even reach the gym, and that can cause some hiccups during an exercise. A study from Loughborough University showed that dehydration during a workout didn't just affect the study participants' performance, but their mental clarity and physical capabilities as well. In severe cases, dehydration during or after a workout can lead to heat cramps, heat exhaustion, and heatstroke.

So you know you should be drinking tons of water while working out, but what about all the other drinks on the market? From coconut water to Gatorade, coffee to beer (say what now?), every drink claims to be the perfect drink for a workout - but that's not always the case. We'll break down why certain drinks are perfect for your pre- and post-workout hydration, and why some drinks just don't add up.


Drink Coffee

 
 

Surprised? But a little dose of caffeine can help increase endurance, boost your workout (especially if you don't work out much), and even help relieve post-workout soreness. Plus, caffeine can reduce your perception of pain and exertion if you're, say, lifting weights. A study of men lifting weights found that those who drank a liquid with the caffeine equivalent of two cups of coffee were able to complete more reps when bench-pressing. How does it work? Caffeine blocks pain signals from your muscles to your brain. Try an espresso shot about a half-hour before your workout, or a post-workout cup of joe. The experts recommend 2.3 milligrams of caffeine per pound of body weight about an hour before your workout, to get the most out of your coffee. And provided you don't drink a ton of coffee, it won't dehydrate you too much post-workout.

Drink Cherry Juice

 
 

No, not the cherry juice cocktail, but the tart cherry juice. The antioxidants in cherries, namely the flavanoids and anthyocyanins, can alleviate inflammation and swelling post-workout. A study from the U.K. found that runners who regularly drank cherry juice before and after a workout had faster muscle recovery.

Drink Beer

 

Researchers in Spain found that beer can rehydrate the body faster than a sports drink or water. Just like chocolate milk, beer has the right combination of carbs and protein to help the body recover faster and rehydrate faster. And bonus points, the beer also alleviated post-workout aches and pains.

Drink Chocolate Milk

 
 

Chocolate milk has the right amount of protein and carbohydrates to replenish tired muscles. One study from the American Journal of Clinical Nutrition found that milk-based protein promotes muscle protein synthesis better than soy-based protein. Plus, the amount of sugar and sodium in milk is just enough to boost insulin levels for the body to retain water and regain energy.

Don’t Drink Energy Drinks

 
 

 

Even though caffeine is a known stimulant for a workout, there's one ingredient that can kill a workout fast - sugar. And energy drinks are chock-full of sugar; and they're not great for rehydration because the huge amount of caffeine acts as a diuretic. Don't believe the hype: an energy drink won't boost your workout.

Source: http://shine.yahoo.com/healthy-living/best-worst-drinks-workout-152100389.html

Tips for Healthy Eating

The aim of eating and drinking should be to produce enough blood, produce sufficient heat and energy in the body and satisfy the taste. There are six types of tastes:

1) Sweet

2) Salty

3) Sour

4) Hot (Chilly)

5) Astringent

6) Bitter

It has been observed that we are avoiding more and more the last two types of taste with the result that it upsets the digestive system and balance in our blood, thereby leading to a number of diseases, including cancer. These tastes nullify the effect of sweets and purify the blood. These two tastes increase the digestive power - the fire- and are like a starter in a car and therefore should be included in our diet.

We take great care about the quality and quantity of coal or wood we put in the cooking furnace or fireplace. We should also give it enough air to burn properly. This enables the fire to give maximum of heat and reduce smoke and ashes to a minimum.

We should not forget that there is a similar fireplace in our stomach. We must think of the after-effects of the food and drink we take. The difference in the proportion of three basic elements of water, fire and wood in our body depends upon the food we eat.

As laymen, we should see that the fire in the stomach is well maintained and should be knowledgeable on the type of food that does not agree with us. We should, therefore, avoid such unsuitable foods. We must know that a particular food which may be good for certain people may not be suitable to others e.g, curd/yoghurt, buttermilk, suitable to people having them.

Recent experiments by nutrition experts in the U.S.A. have confirmed the findings of the Indian philosophy, that eating late and taking heavy foods after sunset, tends to slow down digestion and produces more fat and problems of stomach.

In Ayurveda, the Indian medical system, a detailed description of the after-effects of the different types of cereals, vegetables, spices, fruits, milk, curd, buttermilk, herbs, minerals, etc. is given.

This shows a deep study and research over hundreds of years. Ayurveda describes minutely what food to eat, how to eat and when to eat.

To maintain a good digestive system we should see that:

1) The food is well-cooked and eaten warm/hot.

2) The use of whole wheat and rice is adequate.

3) Reduce or avoid use of fine flour and polished rice.

4) Use of fried things should be reduced.

5) Enough buttermilk and curd should be included in the diet.

6) Enough vegetables, raw and cooked and seasonal fruits should be taken.

7) The food should be properly chewed.

8) A time gap of 5 to 7 hours must be kept between two meals.

9) The habit of eating or drinking liquids except water or buttermilk between the meals should be stringently controlled.

10) The stomach is also a machine and so it should be given rest of at least one or two meals a week. At that time, only fruits or fruit juices or boiled water may be taken.

To satisfy our palate is one of the greatest enjoyments of life. Eat anything you like once in a while, but respect nature’s signal, which is given in the form of belching. That’s nature’s way of saying “I’m full.”

You should stop eating further at that point. It is an yellow signal like the one at the traffic lights. If that cannot be done, you must stop at the second signal, which is like a red light. If you continue eating even after the second signal, please note that you are inviting trouble.

Necessary changes in the food, diet, should be made according to the changes in seasons. Please observe the motto that the fire in the stomach should be well preserved and should remain capable of digesting the food you eat.

A liberal use of ginger, pepper, eatables of bitter taste, Sunbath, regular exercise etc. helps this fire. While cold water, cold drinks, ice cream etc. reduce the fire and increase the burden on the digestive system. Please note that Heat is Life while Cold is Death. Eat or drink accordingly.

Sprouted Pulses: This may be taken by all people uncooked, but mixed with sesame, groundnut, raw, cabbage, dates, dried grapes or a little jaggery are also good for them. Sprouted pulses are also very good for reducing weight. In that case the use of dates, dried grapes or jaggery should be avoided as far as possible.

Test of proper digestive power and proper eating: After the meals, you should feel energetic, light in body and capable of work - even running if necessary. If you feel heavy, sleepy or dull, it indicates overeating or fast eating or a weakened digestive system.

The Diet Solution Program Review

The Diet Solution Program is a holistic diet and lifestyle plan that combines foods matched to your metabolic type along with a mind-body connection.

“Most diets don’t work because people eat the wrong foods. When you start eating the right kinds of natural foods specific for your metabolic type, you will start to lose weight, enjoy beautiful skin, and feel more energized,” says De Los Rios, who created The Diet Solution after years of helping people lose weight.

“It is a completely natural way of losing weight that works and empowers nonbelievers that it is possible to lose weight,” she says.

This is not a quick fix diet with fast results; instead expect to lose one to two pounds per week, which is the amount recommended by most diet and nutrition experts.

 

The Theory Where The Diet Solution Program is Anchored

The Diet Solution Program is based on the theory that losing weight starts with an understanding of your body’s metabolic type, calorie requirements, and specific amounts of carbs, protein, and fat in your meals.

According to De Los Rios, everyone falls into one of three metabolic diet types – protein, carb, or mixed -- and if you eliminate the foods that don't suit your metabolic type, you will lose weight.

"Eating refined carbs will add fat to some people while having little impact on others, so if you avoid the foods according to your type, you will lose weight," De Los Rios says.

The program also makes assertions beyond weight loss and claims to control blood sugar levels, blood pressure, and cholesterol; improve other health-related conditions, improve skin, and increase energy levels.

 

How the Diet Solution Program Works

First, you determine your metabolic type by filling out a questionnaire. Next, you calculate your calorie goal. You then follow the six-week meal plans that outline food choices for each meal and snacks.

Customize the meal plans to your type by adding more protein or carb to satisfy your metabolic type. If you are a mixed type, the meal plans require no modification.

Regardless of your metabolic type, The Diet Solution encourages you to eat three main meals and two snacks and take an omega-3 supplement.

Meal plans with portion sizes guide your food choices once you have determined your metabolic type. Dieters are encouraged to keep a food journal to record daily intake of foods.

There's no calorie counting or exercise regimes. Meal plans guide your food choices. Exercise is briefly addressed with a recommendation to include strength and cardiovascular training.

Source: http://www.webmd.com/diet/features/diet-review-the-diet-solution

Sample Vegetarian Diet that Promotes Healing

Fats are an essential part of any well-balanced diet, including a vegetarian diet. Fats are made of smaller units - called fatty acids. These fatty acids may be saturated, monounsaturated or polyunsaturated. Saturated and monounsaturated fats are not necessary in a vegetarian diet as they can be made in the human body. However, two polyunsaturated fatty acids - linoleic acid (omega 6) and linolenic acid (omega 3) - cannot be manufactured by the body and must be provided in the diet.

Fortunately, they are widely available in vegetarian/vegan plant foods.  Evidence is increasing that omega 6 (found in foods like vegetable oils such as corn, safflower and sesame) and especially omega 3 (found in flax, walnuts, avocados, almonds and olive and canola oil) fats are beneficial for a range of conditions, including heart disease, cancer, immune system deficiencies and arthritis. 

Healthy fats and oils play active roles in every stage of the body’s healing, building, and maintenance processes. In fact, they are as important to an active individual’s body as amino acids, minerals, and vitamins. Healthy fats and oils help convert light and sound into electrical nerve impulses, remove potentially toxic substances from sensitive tissue, and provide strength to cell membranes.

The following vegetarian menu sample shows how easy it is for essential fatty acids to be a part of your every day vegetarian diet.

Breakfast:

1 bagel with 2 tsp vegan margarine, 1 medium orange, 1 cup Cheerios cereal, and 1 cup soymilk

Lunch:

Sandwich of hummus made with 3/4 cup chickpeas and 2 teaspoons tahini  (a sandwich spread made from ground sesame seeds) on 2 slices of whole wheat bread with  3 slices of tomato and ½ sliced avocado

Dinner:

1 cup of cooked pasta with 1/4 cup marinara sauce, 1/3 cup carrot sticks, 1 cup cooked broccoli (frozen or fresh), and 1 whole wheat roll

Snack:

1/2 cup almonds, and 1 cup soymilk

If you want to know more about healthy diet, please click here.