The Many Benefits Of Running

For most people, running is exhausting, boring, and sometimes painful. However, you see today so many people running as if their lives depended on it. (That is actually true to a point.)

There are many reasons why people engage themselves in running these days. Foremost of which is to stay in shape or to reach their ideal body weight. Studies show that the potent combination of correct diet and the right exercise is the most effective method in losing weight.

running

Weight loss

For all its boring features, running is very effective in allowing a person to burn an average of 100 calories for every run mile. Biking and walking, on the other hand, only burn a fraction of these calories in the same amount of time.

While we burn around 2000 to 5000 calories every day doing nothing, running 5 miles a day burns an additional 500 calories.

The speed in running has little or no effect on the number of calories burned. Rather, it is weight that counts. A 220-pound person running an 8-minute mile burns 150 calories. A person weighing 120 pounds running the same pace burns a measly 82 calories.

Understand that a person needs an excess of 3500 calories in order to gain a pound. This means you need to burn that much number of calories in order to lose a single pound.

Overall health

Another motivation that drives runners is the health benefits they get. Running helps lower blood pressure by maintaining the elasticity of the arteries. During a run, the arteries get exercised as well, what with all the blood moving about.

Running also maximizes the lung’s potential, keeping it strong and powerful. Deep breaths force the lungs to use more tissues, but half of both are unused. Running makes the lungs use almost all of its tissues.

Running also strengthens the heart and helps prevent heart attacks. During a run, the heart muscles are exercised, thus keeping it fit and strong by itself.

The heart of an inactive person beats 36,000 more times every day compared to that of a runner. The reason is simple – the runner’s arteries are wider and blood flows smoother.

Endorphin

Most runners keep this secret to themselves: running gives an intense exhilaration and euphoria right after a run. And they are addicted to the feeling and it motivates them the most.

Science had already found out the nature of this natural high: beta endorphins. These are released by the body’s neurons intended to relieve the pain after a run. It creates a feeling of extreme happiness and exhilaration and can be so intense it often can replace other addictions to drugs, alcohol, including appetite for food.

Natural tranquilizer

There is a trend for doctors now to recommend to their patients suffering from clinical depression and other psychological disorders to try running. This is based on studies that show running as a natural tranquilizer. Patients are reported to be less tense, less confused, less depressed, and less fatigued.

Whatever your reasons for running are, it is a safe bet that it is one of the best natural disease-fighters man had discovered. What’s more, it’s free and it’s delirious as well.

 

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Whey Protein

Do you know that there are a lot of dairy products that bring about great benefits to the human body? There are a lot such as this blend of natural nutrients typically extracted from milk, whey protein is where alpha- lactalbumin and beta- lactoglobulin can be taken from. As compared to other of its kind, this building block has been proven to be easily digested. One of those that are very difficult to masticate is casein which has been coagulated and found to be abundant in cheese.

Alpha- lactalbumin is a type of whey protein that is rich in tryptophan where the immune system utilizes in generating monoamine serotonin. Recently, there was a study conducted that revealed the advantage of combining the said kind of building block with one’s diet. There was such a favorable result especially for people who were susceptible to encountering dilemmas with fatigue. Researchers believe that alpha- lactalbumin can increase the level of neurons in the brain.

whey protein

When you do not take in dairy products such as cream, butter, yogurt and gelato, you will most likely be deficient in whey protein. However, there are other sources where you can obtain the amino acids present in the building block. Health professionals suggest that everyday, there should be at least twenty grams of intake of the likes of milk and cheese. For those that are normally engaged in strenuous activities such as athletes, they need to consume as little as twenty- five grams in a daily basis.

Allergies can never be avoided like individuals who react when they eat any cream, butter, yogurt and gelato. When there are negative effects then do not make the matter worst and stop feeding yourself with those because actually, when there is excessive amount of natural nutrients, there has been a close association with bone damage and kidney deterioration. Albeit, until this juncture, there are no proofs that extreme eating of food sated with whey protein can result to the mentioned problems.

There is this controversial issue that says, there are particular properties in milk that can actually motivate the development of diabetes in children. The news is unmistakably alarming especially to nursing mothers that still have young kids. To avoid any complications, it is then highly recommended that those people who are keeping away from any form of cow extract due to the risk of high glucose blood sugar should also avoid whey protein, all at the same time.

 

whey protein
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What Can I Eat and What Can’t I Eat If I’m Gluten Sensitive?

The above question can be answered in just line. You can eat foods that don’t contain any traces of gluten. That’s it. All you need to do is eat non-gluten foods. Isn’t that easy? Of course it is. Conceptually easy. In reality, it’s extremely difficult to execute in practice.

We live in a world where most commercially produced food contains gluten or gluten based additives and ingredients. A bottle of tomato sauce may have gluten based starches in it. A sausage may have gluten based fillers in it. Gluten is everywhere. How do you avoid it?

gluten

Very carefully. That’s how. You will need to check and re-check your food. You’ll need to see if there was any cross-contamination from manufacture down to retail. To make matters worse, major food companies lie on their food labels too. This is well within the laws since the FDA rules are a little lax.

Your best bet will be to cook your own food and use healthy wholesome ingredients. The healthiest and natural foods such as meat, eggs, poultry, vegetables, and fruit and many grains and legumes do not contain gluten. You do have a wide variety of choices.

The problem occurs when people wish to eat foods such as cakes, breads, etc. Foods that usually contain gluten. These are the normal comfort foods that they are accustomed too. In order to eat such foods, you will need to find gluten-free substitutes.

All this is troublesome to say the least, but that’s how the cookie crumbles. There is no other way to say it… and the cookie needs to be gluten-free too.
Below is a general list of foods you should and should not eat. Use it as a general guideline.

Foods with Gluten

• Breads, cookies, pizzas, pies, pastas, croutons, cereals, crackers
• Sauces such as soy sauce, ketchup, mustard, teriyaki sauce, marinades, BBQ sauce, salad dressings
• Curry powder, mustard powder, food flavoring
• Brewer’s yeast
• Canned vegetables may contain traces of gluten additives
• Yoghurts, puddings, processed cheese
• Most processed meats such as meatballs, sausages, meat jerky
• Beer that is produced with wheat or barley

Foods without Gluten

• Seafood, poultry, meat
• Eggs
• Vegetables and fruit
• Dairy products and unsweetened yoghurt
• Rice, oats, legumes, gluten-free grains
• Wine
• Corn
• Natural spices

These are just some of the foods. The list is by no means exhaustive and only serves as a general guideline. You will need to do more research so that you are better informed and can make wise food choices. If you’re gluten intolerant, do switch to a gluten-free lifestyle.

Many people know what they need to do but they don’t do it because it takes too much effort. If you’re gluten sensitive, unfortunately you don’t have much choice in the matter. You really do need to switch to a gluten-free lifestyle.

It will keep you healthy and prevent many ailments and health issues from taking root. It will require sacrifice on your part. Just remember that nothing worthwhile was ever achieved easily. You can do it if you take it one day at a time.

gluten
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