Sunday, March 18, 2012
Monday, February 27, 2012
Sunday, February 26, 2012
What Is Whey Powder?
By Melissa Worcester
Whey protein is a nutritional supplement for those seeking added protein in their diet. Remember the nursery rhyme about Little Miss Muffet eating her "curds and whey"? Whey is the liquid left over when cheese (curds) is made.
The Facts
Whey is a liquid by-product left over from making cheese. It contains lactose and protein as well as vitamins and minerals. When dried, it becomes whey powder. Many companies that produce nutritional supplements make a version of whey powder, either in individual packets or in bulk.
Function
Use whey protein powder as an added ingredient in many recipes. Make shakes and smoothies with it to get added protein in your diet. Protein is good for many reasons, especially for diabetics, vegetarians and athletes.
Considerations
When deciding whether whey powder is for you, you need to evaluate the level of protein in your diet. Use the interactive Food Pyramid tool to find out how much protein you need. Make a food diary, listing everything you eat and the number of grams of protein each item of food provides. Whey protein powder is a good supplement for those who don't eat enough protein in their regular diet. Look on the label of the supplement you choose, to see whether it has fat in it; take the fat content into account as well as the amount of protein.
Benefits
Protein is a necessary component of a healthy diet. Vegetarians often are looking for ways to add protein to their diets, and whey protein is a good choice for those who eat milk products. Dietitians recommend that people with diabetes have protein in each meal, and this is a way to add it to foods. Athletes also look for protein to help build body muscle.
Warning
About half of whey it is lactose. Anyone who is lactose intolerant will want to remember this. Those with lactose tolerance issues will want to either avoid whey protein or take a medication or supplement that helps them tolerate the lactose. An alternative to whey protein is egg whites, which can also be purchased as a powder. Read the label to make sure the brand you choose is lactose-free.
Whey protein is a nutritional supplement for those seeking added protein in their diet. Remember the nursery rhyme about Little Miss Muffet eating her "curds and whey"? Whey is the liquid left over when cheese (curds) is made.
The Facts
Whey is a liquid by-product left over from making cheese. It contains lactose and protein as well as vitamins and minerals. When dried, it becomes whey powder. Many companies that produce nutritional supplements make a version of whey powder, either in individual packets or in bulk.
Function
Use whey protein powder as an added ingredient in many recipes. Make shakes and smoothies with it to get added protein in your diet. Protein is good for many reasons, especially for diabetics, vegetarians and athletes.
Considerations
When deciding whether whey powder is for you, you need to evaluate the level of protein in your diet. Use the interactive Food Pyramid tool to find out how much protein you need. Make a food diary, listing everything you eat and the number of grams of protein each item of food provides. Whey protein powder is a good supplement for those who don't eat enough protein in their regular diet. Look on the label of the supplement you choose, to see whether it has fat in it; take the fat content into account as well as the amount of protein.
Benefits
Protein is a necessary component of a healthy diet. Vegetarians often are looking for ways to add protein to their diets, and whey protein is a good choice for those who eat milk products. Dietitians recommend that people with diabetes have protein in each meal, and this is a way to add it to foods. Athletes also look for protein to help build body muscle.
Warning
About half of whey it is lactose. Anyone who is lactose intolerant will want to remember this. Those with lactose tolerance issues will want to either avoid whey protein or take a medication or supplement that helps them tolerate the lactose. An alternative to whey protein is egg whites, which can also be purchased as a powder. Read the label to make sure the brand you choose is lactose-free.
Wednesday, February 22, 2012
The Mirror
When you look in the mirror and see no change, and you still keep the faith, knowing that in time YOU WILL GET THERE if you stay the course. That's the difference between those that Ultimately Succeed and those that Fail.
It ain't about how hard you hit...it's about how hard you can get hit and keep moving forward.
It ain't about how hard you hit...it's about how hard you can get hit and keep moving forward.
Monday, February 20, 2012
Hate Doing Cardio?
Make it fun!
Instead of forcing yourself to run, bike or use an elliptical do something fun.
DANCE!
You don’t have to take a Zumba class or any dance class for that matter, just turn up some music that makes you want to dance and let go.
Make about an 8 song playlist of high energy songs that make you want to move and just dance. No need to be a professional. Or even know how to dance at all.
If you start feeling out of breath and sweaty then your working hard and doing it right. If you can’t breath though stop drink some water, and continue if you feel you can.
You should push yourself but not to the point of harming yourself.
Working out should be fun not a chore. If you find something you like to do and its working for you then do it!
Instead of forcing yourself to run, bike or use an elliptical do something fun.
DANCE!
You don’t have to take a Zumba class or any dance class for that matter, just turn up some music that makes you want to dance and let go.
Make about an 8 song playlist of high energy songs that make you want to move and just dance. No need to be a professional. Or even know how to dance at all.
If you start feeling out of breath and sweaty then your working hard and doing it right. If you can’t breath though stop drink some water, and continue if you feel you can.
You should push yourself but not to the point of harming yourself.
Working out should be fun not a chore. If you find something you like to do and its working for you then do it!
Friday, February 17, 2012
Have Fun While you Workout
I personally think that the day you begin dreading going to the gym, you should take a break. My logic is that if you don’t want to be there, you may not perform as well as you should, therefore exposing yourself to injury.
It is okay to take a break! Everyone needs a break now and then!
You should be able to have fun while you workout and not hate being there!
Thursday, February 16, 2012
Wednesday, February 15, 2012
Tuesday, February 14, 2012
Running Tips
From: http://junostorm.tumblr.com/post/17570676887/running-tips
1.) TAKE BABY STEPS. Ease into running. If you have never ran before, don’t set out to run a 7 minute mile or 10 miles of pure running. It’s very common for runners to go out too fast (especially in a race), which only leads to early fatigue. And remember, it’s okay to walk when you have to! Don’t ever think of walking as “cheating.” If you need to walk, walk. Don’t burn yourself out too quickly. Just because you slow down or take a walk break, it doesn’t make you any less of a runner. A lot of articles actually recommended walking breaks in-between sprint/hill intervals. It allows your body to recover for a brief moment.
2.) NOTHING GOOD EVER COMES EASY. Don’t get discouraged if you are just getting started with running. It’s not going to be easy at first; I can guarantee you that. We all have to start somewhere and remember; I too was once where you are. Expect to have bad days as well as good days. If you continue to try, it will become much easier with time. In all respect, don’t pay attention to other runners. Focus on you and you alone.
3.) OUTDOOR VS. INDOOR RUNNING. I prefer outdoor running to indoor running. Outdoor running and treadmill running are not the same. Running outside is going to be more challenging than running on a treadmill. You will be using more energy because you will be propelling yourself forward completely on your own, instead of having a belt moving below your feet, which also cushions the impact on your body. You’ll also be faced with environmental conditions such as weather, traffic, various surfaces and terrain, and changes in elevation. The treadmill can be helpful in some cases, but be prepared for boredom, confined space, and possible technical difficulties.
4.) DON’T IGNORE WARNING SIGNS. The moment that you feel something is wrong, STOP. Listen to what your body is telling you. Think of it this way; would you rather end a single run or push through the pain and end up in recovery that could last weeks? It’s not worth it. If you fully respect your body and what it’s trying to tell you, it will thank you later.
5.) FUEL YOUR BODY PROPERLY. A great pre run snack that I enjoy is a banana with peanut butter. Drink plenty of water, but don’t forget to use the bathroom before you run (even if you don’t have to). It’s also important to refuel your body after a run, no later than 30 minutes if you went on a hard run. Your body loses a lot of electrolytes through sweat, so it’s crucial to replenish those electrolytes.
6.) DON’T GIVE UP. You have to stick with running if you want to get better. Running once a week isn’t going to get you anywhere. “You’ll never regret a run, but you’ll regret not running.” You may “hate” it while you’re running, but don’t forget how great you feel afterward.
7.) AVOID HEEL STRIKING. It commonly leads to shin splints. I often hear that you should strike on your mid-foot, making a sort of forward rolling motion. Also, try to land underneath of your body, not in front of it. Landing in front of your body may cause all of the force in the ground to shoot straight into the weak areas of your legs from impact.
8.) INVEST IN GOOD SHOES. Beginners may want something with a little more cushioning/stability. Try to see if there is a specialty running shop in your area, so you can be fitted for running shoes. They will check your foot gait, stride, and the shape/length of your foot in order to find the best running shoe for your particular case. It’s totally worth it.
9.) MIND OVER MATTER. Don’t run with your body. Running takes focus. Run with your mind. Your heart will follow.
10.) THE GOLDEN RULE. Most importantly, you have to enjoy running. If it’s not for you, then it’s not for you. Find something else that you may enjoy such as swimming, biking, dancing, hiking, etc. If you don’t enjoy your workout, you’re more likely to quit.
I run on my tippy toes. Because that’s how I walk. Maybe that’s why my knees always hurt so damn bad.
1.) TAKE BABY STEPS. Ease into running. If you have never ran before, don’t set out to run a 7 minute mile or 10 miles of pure running. It’s very common for runners to go out too fast (especially in a race), which only leads to early fatigue. And remember, it’s okay to walk when you have to! Don’t ever think of walking as “cheating.” If you need to walk, walk. Don’t burn yourself out too quickly. Just because you slow down or take a walk break, it doesn’t make you any less of a runner. A lot of articles actually recommended walking breaks in-between sprint/hill intervals. It allows your body to recover for a brief moment.
2.) NOTHING GOOD EVER COMES EASY. Don’t get discouraged if you are just getting started with running. It’s not going to be easy at first; I can guarantee you that. We all have to start somewhere and remember; I too was once where you are. Expect to have bad days as well as good days. If you continue to try, it will become much easier with time. In all respect, don’t pay attention to other runners. Focus on you and you alone.
3.) OUTDOOR VS. INDOOR RUNNING. I prefer outdoor running to indoor running. Outdoor running and treadmill running are not the same. Running outside is going to be more challenging than running on a treadmill. You will be using more energy because you will be propelling yourself forward completely on your own, instead of having a belt moving below your feet, which also cushions the impact on your body. You’ll also be faced with environmental conditions such as weather, traffic, various surfaces and terrain, and changes in elevation. The treadmill can be helpful in some cases, but be prepared for boredom, confined space, and possible technical difficulties.
4.) DON’T IGNORE WARNING SIGNS. The moment that you feel something is wrong, STOP. Listen to what your body is telling you. Think of it this way; would you rather end a single run or push through the pain and end up in recovery that could last weeks? It’s not worth it. If you fully respect your body and what it’s trying to tell you, it will thank you later.
5.) FUEL YOUR BODY PROPERLY. A great pre run snack that I enjoy is a banana with peanut butter. Drink plenty of water, but don’t forget to use the bathroom before you run (even if you don’t have to). It’s also important to refuel your body after a run, no later than 30 minutes if you went on a hard run. Your body loses a lot of electrolytes through sweat, so it’s crucial to replenish those electrolytes.
6.) DON’T GIVE UP. You have to stick with running if you want to get better. Running once a week isn’t going to get you anywhere. “You’ll never regret a run, but you’ll regret not running.” You may “hate” it while you’re running, but don’t forget how great you feel afterward.
7.) AVOID HEEL STRIKING. It commonly leads to shin splints. I often hear that you should strike on your mid-foot, making a sort of forward rolling motion. Also, try to land underneath of your body, not in front of it. Landing in front of your body may cause all of the force in the ground to shoot straight into the weak areas of your legs from impact.
8.) INVEST IN GOOD SHOES. Beginners may want something with a little more cushioning/stability. Try to see if there is a specialty running shop in your area, so you can be fitted for running shoes. They will check your foot gait, stride, and the shape/length of your foot in order to find the best running shoe for your particular case. It’s totally worth it.
9.) MIND OVER MATTER. Don’t run with your body. Running takes focus. Run with your mind. Your heart will follow.
10.) THE GOLDEN RULE. Most importantly, you have to enjoy running. If it’s not for you, then it’s not for you. Find something else that you may enjoy such as swimming, biking, dancing, hiking, etc. If you don’t enjoy your workout, you’re more likely to quit.
I run on my tippy toes. Because that’s how I walk. Maybe that’s why my knees always hurt so damn bad.
Saturday, February 11, 2012
What's this person doing in the gym?
I was lifting weights yesterday and I see someone nearby working out their biceps. I don’t usually criticize a person’s form, but it was horrible. It was very obvious the weight was too heavy. He kept on squirming his back and shoulders to get momentum to lift the weight, but you’re barely working out the biceps at that point. You end up thinking you can lift more weight than you actually can.
However, I do realize that he may be a beginner and just started coming to the gym...very plausible given the New Year’s resolution crowd. In light of that, I hope he and all new people in the gym stay motivated and keep it going. My suggestion for weight lifting is learn the form: you’ll prevent injuries and really pack on the muscle (or tone up for women in the gym)
However, I do realize that he may be a beginner and just started coming to the gym...very plausible given the New Year’s resolution crowd. In light of that, I hope he and all new people in the gym stay motivated and keep it going. My suggestion for weight lifting is learn the form: you’ll prevent injuries and really pack on the muscle (or tone up for women in the gym)
Subscribe to:
Comments (Atom)