Nutrition And Running

Running is one of today’s healthiest ways to help maintain your body’s physical well-being. It is one good cardiovascular exercise that helps keep good circulation and a healthy heart.

Everybody needs proper nutrition and a healthy diet. This requirement becomes more vital for people who are into health activities like running. This is amplified further for runners who are also into competitions or have special dietary needs.

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Normal diet

An average person’s diet normally consists of 40% carbohydrates, 30% protein, and 30% fats. They also include such healthy components as whole grains, fruits, vegetables, lean sources of protein and heart healthy fats.

The daily calorie consumption of runners can also be modified, depending on the individual’s needs – whether he is maintaining his weight, losing some or gaining some.
Combinations can be tweaked accordingly to suit the individual’s needs.

Runner’s diets

For instance, a distance runner preparing for a marathon may wish to increase the percentage of carbohydrates in his diet. This is during those periods of intense training where he covers long and grueling distances every week.

On the other hand, a sprinter who is working to improve his muscle mass by way of weight training and other equally intense exercises have to include additional amounts of protein into his diet. This is helpful because proteins can help stimulate muscle growth.

Calories

The next factor to consider with regards to people who are into running are calories. There are basic guidelines on the amount of calories an individual should consume regularly.

These are based on the person’s current weight and activity level. For runners who are into intense training, these might not be very accurate.

There are plenty of calorie calculators available online or you can get it from your doctor. Those are ballpark figures on the amount of individual needed calories. They can be good starting points for runners to find out if he is eating enough or not.

Sample scale

An example would be a runner regularly consuming 2500 calories a day and running around 7 to 8 miles daily. If he still feels tired, he may have to increase his calorie intake.

If the runner is already at an ideal weight, he should strive to consume enough calories to maintain his weight.

Lastly, the quality of the calories consumed should also be carefully considered. They have to come from quality sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats.

The runner could always obtain his calorie requirements from foods rich in sugar and fat. But these food groups are not quality calorie sources. More likely, the runner will get his same amount of calories but he will feel sluggish and may not be able to perform well.

A case in point is a piece of cake that has an equal amount of calories as a turkey sandwich on multi-grain bread. Eating the cake will give him enough calories. However, the sugar in it will trigger the insulin response from his body, which can make him sluggish and less energized.

Nutrition is a very important component in such an activity as running. It is not just a question of energy but also of health.

 

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Benefits of Black Tea

Black tea is one of the most popular teas in the world. The English love it and use it as a constant ingredient in many of their breakfast teas. Black tea comes from the same plant that green tea, white, and oolong tea come from. But if you notice, black tea has a distinctively strong flavor and characteristically dark color. How is this so?

Well, you see, the main difference lies in how black tea is processed. While in making green tea, the leaves of the Camellia sinensis plant are first dried and then gently steamed, black tea leaves undergo far more processing steps.

black tea

First, the leaves are withered. Then, they are rolled around to release the beneficial polyphenols present in the leaves. Next, the leaves are left out in the open and exposed to heat and humidity to start the fermentation process. After full oxidation or fermentation is done, the leaves are then dried and packed.

All these processing methods actually account for the uniqueness of black tea. The taste may range from brisk to astringent to delicately fruity, flowery, or even smoky. Often, these differences can be ascertained from the growing regions where the black tea is produced. But regardless of taste, flavor, and color, the benefits of black tea remain constant.

For thousands of years, the Chinese (who are attributed to be the first tea drinkers) have been imbibing this drink for its many health benefits. Green tea, especially, with its refreshing delicate taste, is said to help in overcoming certain diseases from the simplest – e.g. headaches, stomach pains, etc. – to the complex – e.g. heart disease, cancer, arthritis, etc.

Scientists believed that the reason green tea is more beneficial compared to other teas is that the leaves never undergo full oxidation. Because of this, the polyphenols, especially the polyphenol ECGG, remain intact and potent against disease-causing free radicals in the human body. However, more recent studies have shown that while it’s true that full oxidation does break down ECGG, the benefits of black tea are hardly hinged on the present of that chemical compound.

Researchers found that the benefits of black tea are directly associated with certain chemical compounds that give black tea its characteristic fruity flavor and dark color. These compounds, called theaflavins and theaburigins are polyphenols with antioxidant properties that can help rid the body of harmful free radicals.

In a study done at the American Heart Association in New Orleans, researchers also found that the benefits of black tea may include lowering the risk of heart attack and stroke. According to their findings, certain compounds found in black tea help relax and expand the arteries, thus increasing blood flow to the heart and minimizing clogging of the arteries. The eight-week study on the benefits of black tea involved 50 men and women with coronary artery disease. They drank four cups of either water or tea a day for four weeks. The result was that the group who drank black tea produced more nitric oxide – the chemical released by the body that causes the artery to dilate – which accounted for their arteries to dilate normally.

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5 Tips for Starting a Gluten-free Life

Millions of people around the world are gluten intolerant and a huge proportion of them don’t even know that they are. Digestive issues such as gas, bloating and constipation are signs that you may be gluten intolerant.

What about migraines, fatigue, PCOS and PMS problems, inflammation and joint pain?

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Well, they are signs of gluten intolerance too. Yet, most people just sigh and say, “Ahhh, it sucks to grow old.” No, it doesn’t. Your body just can’t handle gluten and you need to change your lifestyle.

There is no cure for this problem. You will have to change up your entire diet and eat clean and healthy. You may exercise daily, sleep well, keep stress under control and do all those healthy things the books recommend; but if your diet choices are poor, all your efforts will be otiose.

The diet itself is simple. You have a list of foods to avoid and there is a list of foods that are allowed. All you need to do is follow the basic rules. You don’t need to extrapolate from incomplete data. It’s all plain and simple. Eat foods that your body can handle.

This article will give you 5 tips to help you make the change. No doubts that it will be difficult initially, but the rewards will be sweet in the long run.

  1. The most important tip is that you must change your mindset. You’d be surprised at how many people renege on their gluten-free diet plan just to eat foods that they feel they are “missing out” on.

You’re not missing anything. Sure, you may not be able to eat that yummy Chinese food that is drowning in soy sauce. But you do have options. There are other tasty foods around. You need to stop thinking about what you can’t eat and focus on what you can. This is the most crucial step in being gluten-free.

  1. Look for stores that sell gluten-free substitutes. You must be well aware of what choices you have and it will take active effort on your end to procure the necessary substitutes.

You do not want to be in a situation where it is “inconvenient” to be gluten-free. Preparation is essential to live a gluten-free lifestyle. Do your legwork and homework. Get the gluten-free flours and pastas that you need to. Do what it takes to stay the course.

  1. Do it yourself to cut costs. Using a lack of budget as a crutch for poor diet choices is not an option. Yes, it can get a little costly but if you do things yourself, you may be surprised at how much you can save. For example, if you’re buying expensive premade gluten-free bread mixes, you can just buy the ingredients separately and make your own bread mix. You’d have saved a sizeable chunk of change.

  2. Read food labels when you shop for food. You must know the ingredients that go into the food that ends up going into your mouth.

  3. Eat natural and wholesome. Foods such as meat, fish, poultry, broccoli and other vegetables are gluten-free. Adopt a Mediterranean diet style of cooking. The food will be tasty and healthy. You’ll get the best of both worlds.

These are just some of the tips that you can use to maintain a gluten-free lifestyle. It can be done and thousands of people are doing it. Rest assured that all the sacrifices and effort will pay off when you look and feel better. Once that happens, you will be motivated to keep up with the gluten-free lifestyle and live happily ever after.

 

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