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Pre and Post Workout Meals

Pre and Post Workout Meals

You take out time to hit the gym regularly from your busy schedule, You pack your gym bag, you make sure your gym outfit is comfortable, you buy right kind of shoes too but is that all enough?? You must have seen many people doing workouts daily and taking a low-calorie diet too and still don’t reduce their weight. The reason could be as simple as they are not having their pre and post-workout meals or if they are taking, it’s not at the right time or not the right food! Just like how your phone or laptop needs a charge, your body also needs fuel before starting that aggressive workout.

Pre-workout Meal

Why: By eating a pre-workout snack, we’re going to reduce muscle glycogen depletion. What does this mean? During exercise, the body converts glycogen into glucose which plays an important role in contracting muscles. This is where CARBS comes into play. We have to replenish Glycogen stores so they don’t run out. When you are doing workouts at the gym you need to fuel up your body, as your body needs the energy to carry out that heavy workout. If you are doing workout empty stomach, it will increase muscle protein breakdown, which means in simple words that your body will start eating up your muscles for energy purposes. If you are looking for muscle growth then that can only happen if the production of protein increases protein breakdown… this is where PROTEIN comes into play.

What: So now it’s pretty obvious what we’re supposed to be eating a combination of Proteins and carbs before our workout to protect our body to go in “catabolic” state. Now you may wonder as they say that carbs make you gain weight…..STOP. There are two types of carbs, simple and complex that you require at different time and for different purposes.

Nutrient-rich examples of pre-workout meals include:

  • Oatmeal with berries, a few nuts, low-fat Greek yogurt and water
  • Grilled chicken, egg whites, brown rice, green beans, and unsweetened-tea
  • Turkey and cheese sandwich on whole-wheat bread with lettuce, tomato, and avocado, sweet potato or fruit and water

When: As we discussed earlier timing is important, try to eat your pre-workout snack 30-60 minutes before your workout. If you work out early in the morning and don’t have time to eat hours before, try a granola bar, banana or even dry cereal or crackers 15-30 minutes before you get moving.

If the workout will be intense or extra long, pump the snack up to a peanut butter and jelly sandwich, protein bar or even a smoothie with whey protein, fruit, and water.

Post-workout Meal

Why: After a workout, your body is in the “Anabolic/Building” stage when your muscles are “recovering” and “replenishing”. If you don’t feed your body it’s going to start eating the protein/muscle in your body… and that will be the last thing that you want to happen.

Post-workout snack also allows you to gain more lean muscle, which leads to better metabolism and fat burning ability as well as faster recovery, with comparatively less soreness and future performance.

Therefore, try consuming the two macros in a ratio of 3:1 (carbs to protein).

 

What: Supply your muscles with carbohydrates to replace whatever glycogen was wasted off in exercise. Simple carbohydrates are ideal immediately post-workout because they break down quickly, such as fruits.

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins.

Consuming 1.1–1.5 grams/kg of body weight within 30-45 minutes after training results in proper glycogen resynthesis

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time

Exercise can cause muscle breakdown and high-quality protein, like milk, yogurt, eggs, cheese, and lean meats can help rebuild and repair muscle fibers.

Whey protein is a good choice after a workout as your body can digest it quickly and it contains the highest content of leucine, an amino acid that has been shown to help build and repair muscles after a workout.

Also, don’t forget to rehydrate yourself with fluid and electrolytes you sweated out during exercise.

Carbs: Include things like sweet potatoes, milk, brown rice, fruits, rice, oatmeal, potatoes, whole-wheat pasta, Dark leafy vegetables.

Protein: Animal or plant-based protein, Eggs, Greek yogurt, Cottage cheese (paneer), Salmon, chicken, protein bar, tuna, sprouted legumes, nuts, nut butter, avocado.

When: Although the timing does not need to be exact, try to eat within 45 minutes of doing a workout. The more you will delay having your post-workout meal the slower the rate will be for glycogen synthesis. For example, as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.

Home Remedies for PCOS

Home Remedies for PCOS

You just found out you have polycystic ovary syndrome (PCOS). Now what?

PCOS is a condition that affects 12-18% of women of reproductive age and causes symptoms such as excess hair (hirsutism), fertility problems, Acne, hair loss, weight gain, and increased anxiety and depression.

In some cases, a woman doesn’t make enough of the hormones needed to ovulate. When ovulation doesn’t happen, the ovaries can develop many small cysts. These cysts make hormones called androgens. Women with PCOS often have high levels of androgens. This can cause more problems with a woman’s menstrual cycle. And it can cause many of the symptoms of PCOS.

When it comes to treatment, unfortunately yet we don’t have any permanent cure for this problem. While many women successfully manage their symptoms solely with medication and hormone therapy, some prefer to supplement traditional treatments with more holistic remedies, while some opt for entirely natural alternatives.

If you’re looking for alternatives to traditional treatments, there are several evidence-based therapeutics and herbs that have been shown to be effective in PCOS.

Magnesium:  Magnesium is vital for hormonal balance, and most women are deficient in this essential micronutrient. Magnesium improves insulin sensitivity, reduces inflammation, and supports adrenal function, all essential actions for managing PCOS symptoms and treating the root causes of PCOS.

Almonds, cashews, spinach, and bananas are PCOS-friendly foods rich in magnesium.

Chromium: Studies have confirmed the powerful effects of chromium in increasing the metabolic action of insulin, which helps boost insulin sensitivity. This means a decrease in male hormones and fewer symptoms for those suffering from PCOS.

Foods rich in chromium include broccoli, green beans, tomatoes, barley, and oats. In fact, just one serving of broccoli provides 53 percent of the daily chromium requirements of 25 mcg to 35 mcg/day

Omega-3: Flax seeds are a very good source of fiber, omega-3 and omega-6 fatty acids and lignans, a protein that reduces the number of available testosterone in our body. Flax seeds help in utilizing the glucose and insulin in the body, canceling out most of the side effects of PCOS

Fish oil can actually improve insulin sensitivity. In fact, studies have shown that increasing omega-3 intake increased insulin sensitivity by up to 43 percent.

This means the body produces less insulin, and that equates to less androgen production

Selenium: Selenium is important for improving liver function. The liver’s job is to help the body detox excess estrogen and environmental estrogens (phytoestrogens). When the liver gets the support it needs, excess estrogen get flushed out form the system

Sources: Brazil nuts, tuna fish, brown rice, chicken, eggs, cottage cheese, sunflower seeds, beans, oatmeal, mushroom, spinach, Milk and yogurt, bananas, cashews, and lentils

Zinc: Testosterone levels can be either high or low in PCOS. Zinc helps to balance out testosterone. Zinc, in combination with magnesium, has also been shown to reduce inflammation in women with PCOS

Sources of zinc are Shellfish (oysters), Meat (beef, bison, lamb, turkey), Legumes (black beans, azuki beans), Seeds (pumpkin seeds, sunflower seeds), Whey protein

Vitamin D and Calcium: Vitamin D is a hormone that’s vital to your endocrine system. Vitamin D deficiency is common in women with PCOS. Vitamin D and calcium may improve regular periods and help you ovulate.

Other Herbs available in our kitchen: 

Licorice: Licorice has a long history as a medicinal plant and it can have a powerful impact on PCOS. One study found that licorice caused a significant decrease in total serum testosterone in healthy women by how the body metabolizes it..

You can take licorice root as a supplement, or you could make your own licorice root tea by adding it to boiling water and soaking for 10 minutes. Drink the tea twice a day for best results.

Fenugreek: Fenugreek is a medicinal herb that has some seriously strong effects on hormone regulation.

A 2013 study treated women with PCOS with a combination of either fenugreek seeds with metformin or a placebo with metformin.

They found that fenugreek seeds had significant effects on restoring regularity of menstrual cycles

Cinnamon: This condiment is a proven cure for type 2 diabetes. It also has the ability to stabilize blood sugar levels and reduce insulin resistance. Studies also state that this spice increases the odds of conceiving

Turmeric (curcumin): The active compound in turmeric is called curcumin. Curcumin may be promising for decreasing insulin resistance and as an anti-inflammatory agent.

Tulsi: As the ovulation process does not take place in PCOS, excess androgen is floating around leading women to have excessive facial hair growth and acne, and trouble conceiving. Tulsi can control androgen production and reduce insulin levels. It’s also an excellent antioxidant. Boil Tulsi in water and have it early morning for better results.

Bitter gourd and Ivy gourd:  These gourds have a potential effect on dropping insulin levels by inhibiting glucose uptake, suppressing key glucose-producing enzymes, and supporting the function of the pancreas in insulin secretion

Amla: The Indian gooseberry is a fruit that is adept at controlling blood sugar levels and improving fertility in women. Amla is also rich in antioxidants and vitamin C. It’s also a very good cleanser as it flushes out the toxins in the body and thus, aids in weight reduction. Take an amla and squeeze out its juice in a glass.

Probiotics: Probiotics don’t just help with your digestion and gut health. They can play an important role in treating PCOS. They can also reduce inflammation and regulate sex hormones like androgen and estrogen. Consider taking probiotic supplements and eating probiotic foods, like kimchi and kombucha.

What is Detox?

What is Detox?

What’s the most common word you hear when it comes to a healthy lifestyle?

DETOX!!!

 

What does it mean?

At its simplest, it means eliminating waste from your body!

You might wonder from where is this waste coming in your body or Is it really there when you have been eating healthy already? Toxins come from everyday things we use.

Toxin Sources

What happens when all these chemicals and toxins enter your body?

It is processed by our liver! Our liver takes much of the burden of dealing with this chemical attack daily.

Our liver functions like an engine to filter out all dirt and chemicals from our body and in doing so our liver itself becomes embedded with so much dirt.

These toxins would normally not be much of a problem for a healthy liver, but stress, poor eating habits, lack of vital nutrients, and a busy lifestyle all affect the efficiency of the liver to carry out all its functions properly.

Hence, we need DETOXIFICATION!!!

How exactly does DETOXIFICATION work?

By removing excess toxins from the liver, reformatting the liver forcing it to flush out toxins.

Benefits of DETOXIFICATION:

1. Helps with long-term weight management by promoting healthy habits.
2. Increases energy levels.
3. Reduces allergies and build Immunity.
4. Improves digestion and reduces inflammation.
5. Helps to get better sleep and improves mood.
6. Positive energy.

How to DETOX

You can detoxify your body with simple diet and lifestyle changes and practices:

  1. Avoid Processed Foods: Stay away from processed foods that contain artificial flavorings, preservatives, additives and do not contribute to our health. There is added sugar and salt in them to make them last longer and taste the same. Nutrients and fibers are lost in the manufacturing process.
  2. Increase Fiber: In order to remove toxins from your body, you need to ensure you are eating enough fiber. Your diet should be around 80% fruits and vegetables. Eat as much as you can of green vegetables, including broccoli, brussels sprouts, cabbage, onions, garlic, kale, mixed greens. The fruits that are the most helpful are those that are very colorful: blueberries, raspberries, blackberries, and strawberries.
  3. Drink enough water: To flush out toxins from your system, you need enough water of course. Drink enough water to keep your urine clear or light-straw-color. It is recommended to drink 8 glasses of water every day.
  4. Sleep more: Detoxification of the brain called the glymphatic system occurs during the sleep cycle. Getting insufficient sleep impairs the glymphatic system causing toxin build-up and damaging the central nervous system. A restful night’s sleep also prevents mood swings and irritability.
  5. Embrace exercise: Just 30 minutes of moderate exercise per day can help work your sweat glands and release harmful toxins out of the body. Tiring the body out can also help a restful nights sleep. It also boosts blood circulation which serves as one of the important carrier systems of detoxification.
  6. Include Probiotic: Probiotic contain healthy, good and friendly bacteria that help kill bad bacteria in your gut and thus support healthy gastrointestinal function.
  7. Use herbs and spices: Rosemary, Thyme, Basil, Lemongrass & Rose Petal concoctions such as Gulkand, ginger, turmeric, Cinnamon, Black pepper, Tulsi, bitter gourd, etc put your intestines on the fast track to recovery whilst strengthening the immune system and digestive system.
  8. Meditation and deep breathing exercises: Lastly, the most underrated way to detox is mental health. A few short minutes of meditation & deep breathing and other mindful practices a day can reduce anxiety, depression and other complications.

When you protect your liver and other detox organs, you protect all organs and you protect yourself from many health diseases, viruses, and allergens.

If you need any help, a Coach or a Friendly Guide, feel free to contact us: support@modernmonk.in

We’ll always be there for you.

 

How to Stay healthy in 2020

How to Stay healthy in 2020

 

This is the time of the year when people make new year resolutions to lose weight to stay healthy, to be active, etc. Whatever your New Year’s Resolution, a healthy and balanced diet combined with a healthy lifestyle will provide many benefits to 2020 and beyond.

Why not kick off the new year with our 20 habits of Wellness challenge?

Eat breakfast

If you are a breakfast-skipper, I have good news for you! Plenty of healthy, delicious morning meal options are quick, inexpensive, and easy. Try them to have tasty and filling breakfast.

Eat a variety of food

No single food contains all the nutrients we need for them to work at their best. Our diets must, therefore, contain a wide variety of fresh and nutritious foods to keep us going strong.

Cut back on salt

Too much salt can raise blood pressure, which is a leading risk factor for heart disease and stroke.

Reduce Processed food

As Author Michael Pollan says, “The longer the shelf life, the shorter yours…” Foods that are processed usually come in a box or bag and have a long shelf life. These include things like crackers, chips, cookies, cereals, and cake mixes, and they have little to no water content. Processed foods can contain unhealthy fats.

Reduce the use of certain fats and oil

We all need some fat in our diet, but eating too much – especially the wrong kinds – increases risks of obesity, heart disease, and stroke. Industrially-produced trans fats are the most hazardous for health. Replace butter, lard, and ghee with healthier oils such as soybean, canola (rapeseed), corn, safflower, and sunflower.

Limit sugar intake

Too much sugar is not only bad for our teeth but increases the risk of unhealthy weight gain and obesity, which can lead to serious, chronic health problems.

Avoid hazardous and harmful alcohol use

Drinking too much, or too often, increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness.

Don’t skip meals

When you go without food for longer than three or four hours, your blood sugar drops. This can lead to overeating in next meal and feeling too tired to be active.

Focus on the facts

The Nutrition Facts, that is. Don’t let healthy-sounding terms on food labels mislead you. Words like “whole-grain,” “multigrain,” “light,” and “fat-free” don’t tell the whole story. Check the Nutrition Facts label for serving size and calories per serving. Those are the facts, no matter what else the label says.

Make your kitchen healthier

Your success with any goal depends on your commitment to making it easier. Your living environment plays a powerful role here. Today, look at your kitchen and see what changes you can make to encourage your new healthy habits.

Eat a rainbow of vegetables today

The color of a vegetable is a clue to some of the key nutrients inside. By eating a wide variety of colors, you will get a broad range of nutrients. Make sure to fill your plate 50% with vegetables.

Try strength training

Strength training can improve muscular strength, increase bone density, aid in weight management, improve posture and balance and has many other health benefits.

Give deep breathing a try

Take a few minutes right now to sit comfortably and focus on the sensations of your breathing in and breathing out. It will help improve blood circulation and energy levels.

Fit physical activity into your work day

Too much sitting and not enough moving can be bad for our health. So making movement a part of our daily routine specifically during the workday is a great place to start!

Drink 8 glasses of filtered water a day

Drinking enough water maintains fluid balance, which transports nutrients, regulates body temperature and digests food. Proper hydration also promotes healthy bowel movements, keeps our skin clear and flushes toxins.

Try going plant-based for a day

A plant-based diet is a way of eating that emphasizes fruit, vegetables, whole grains, beans, and nuts and seeds over animal products such as meat, fish, poultry, milk and milk products, and eggs.

Schedule yearly checkups/screenings

It’s easier to treat a disease you never get. Find out which screenings you need and when, and take a step for your health this year by setting up an appointment.

Good sleep hygiene

Start today by paying attention to the things you eat and drink in the evening. Make a point of avoiding napping during the day, exercising, and setting a sleep schedule. Make sure to have a sound sleep of 7 hours every night.

Eat with Seasons

Buying produce from local farmers’ markets is a great way to see what’s fresh and seasonal in your area and to make sure you avoid preservatives and other chemicals.

Avoid overeating

Try not to overload your plate with large portions. Make sure vegetables take up the largest percentage when possible.

Now give yourself a big pat on the back. Take time to feel proud of every healthy change you make in your daily habits. Feel grateful for the new skills you learn. Admire yourself for your efforts and dedication. You deserve it!

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