Nutrition. Vitamins. You.
Bloating can be quite an uncomfortable feeling. Puffiness in your mid-section and the lagging feeling that comes along with it might be caused by a variety of factors. Small changes in your gut flora can lead to changes in how your intestines move, as well …
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It’s a debate that has been going on for years – do you eat before you hit the gym or just wait until after to fuel up? Both choices have their strong points and downfalls. If you eat too much before you get on the treadmill, you’ll be queasy and uncomfortable. If you don’t eat at all, you risk muscle cramps, weakness and even dizzy spells. So what’s the best option?
Should you work out when you’re sick?
If you do choose to fuel up pre-workout, it should be with a protein shake, an energy bar, a handful of nuts or a piece of fruit. Remember: pre-workout snacks definitely should not make you feel stuffed. Without food to fuel your workout, muscle tissue is instead converted into glucose to provide the energy you need, making your workout less effective. It’s important to know that your body uses glucose (sugar) for immediate yet longer-lasting energy.
The type of workout, as well as the duration and intensity, will determine your energy needs. The closer you eat to your workout, the smaller the portion should be. You don’t want your body to be expending any extra energy on digestion when you need it to perform. Any type of high-intensity cardio such as running, jogging, spinning or boxing would require a good snack to sustain you. If you’re opting for a lower-intensity activity, a 200-calorie snack won’t be necessary.
Keep up your energy with these simple tricks!
For workouts that last an hour or less, smaller snacks like Greek yogurt or low-fat chocolate milk are good options. And, if you do happen to find yourself heading out the door as your stomach starts to rumble, you can’t go wrong with a small piece of fruit, like an easy-to-digest banana.
Source: http://www.cnn.com/2014/09/15/health/eat-before-workout/index.html?hpt=he_c2
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If you don’t eat dairy, don’t worry! This doesn’t mean that your bones will suffer later in life. There are plenty of calcium-rich foods that can easily provide enough calcium for healthy bones. Adults need about 1,000 milligrams of calcium a day – that’s a little more than three 8-ounce glasses of milk – but what if you’re vegan, lactose intolerant, or just don’t like the taste of dairy products?
Here’s a little-known fact: there are lots of non-dairy foods with calcium. Some foods that contain plenty of calcium without any dairy are:
Collard Greens
Calcium content: 268 milligrams per 1 cup cooked. In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp as you age.
Broccoli
Calcium content: 86 milligrams in 2 cups raw. Believe it or not, in addition to calcium, this cruciferous veggie contains nearly twice the vitamin C of an orange.
Kale
Calcium content: 101 milligrams in 1 cup raw, chopped. This superfood has it all; it racks up just 30 calories per serving, and it also provides a day’s worth of vitamin C and twice the recommended daily intake of vitamin A.
Edamame
Calcium content: 98 milligrams in 1 cup cooked. Edamame has been eaten in China and Japan for thousands of years, and it’s no wonder: it’s a nutritional powerhouse. Edamame, which are immature soybeans in the pod, is among the few non-animal foods that is a complete protein, meaning it contains all nine essential amino acids.
Bok choy
Calcium content: 74 milligrams per 1 cup shredded. A cup of bok choy, also known as Chinese cabbage, sets you back just 9 calories. It’s also a great source of vitamin A, vitamin C, and potassium.
Oranges
Calcium content: 74 milligrams in one large orange, and 27 milligrams in a cup of orange juice. Oranges are known for their immune-boosting vitamin C content, but they’re also low in calories and brimming with antioxidants.
Tofu
Calcium content: 434 milligrams per half a cup. Tofu is a great vegetarian source of protein. Turns out it’s also a great source of calcium. Tofu is incredibly versatile—it takes on the flavor of whatever else you’re cooking with it.
Almonds
Calcium content: 75 milligrams per ounce (about 23 whole almonds). Almonds, which are among the best type of nuts for your health, contain about 12% of your necessary daily protein, and are rich in vitamin E and potassium.
Source: http://healthyliving.msn.com/nutrition/14-non-dairy-foods-that-are-high-in-calcium#1