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WHOLE GRAINS
Posted 20. Dec 2012 @ 12.00 am

Refined grains have their healthy bran and germ stripped away, so all their good-for-you properties are lost in the process, too. Whole-grain crackers, bread, pita, popcorn, and brown rice, on the other hand, are great sources of munchable complex carbohydrates (a one-ounce serving of whole-wheat crackers has about 19 grams of carbs, and the carb content of one cup of air-popped popcorn is only six grams) with loads of magnesium, selenium, and fibre. They're also low in fat but big on texture and flavour.


 

POMEGRANATES
Posted 18. Dec 2012 @ 12.00 am

Pomegranates are abundant during the winter months (and make a festive centrepiece at any holiday gathering). They're also a potent source of antioxidants kicking bad cholesterol, jacked-up blood pressure, and carcinogens to the curb. A half cup of seeds has 16 grams of carbohydrates, but it's also got three healthy grams of fibre and 15 percent of your daily dose of vitamin C.

ALCOHOL
Posted 16. Dec 2012 @ 12.00 am

Even though alcohol will greatly impact performance 25-to-48 hours after the last drink, it has longer-lasting, more indirect, effects. The reduction in quality of training and sleep in the period after its consumption, may cause a reduction in performance over the days following this period. So it is probably best to stay away from alcohol completely when training and competing to win. Indeed, the only real way to avoid alcohol's effects is to refrain from its use completely.

MAKE YOUR GOALS ACHIEVABLE
Posted 14. Dec 2012 @ 12.00 am

Rather than one BIG end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then even if you aren’t able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.

AEROBIC EXERCISE
Posted 11. Dec 2012 @ 12.00 am



  • Aerobic activities include walking, jogging, bicycling, dancing and swimming. Anything that you do that involves the large muscle groups, which you can sustain for thirty minutes or longer, is considered aerobic. It should be done a minimum of five days a week for at least thirty minutes each session.

  • It should be intense enough to get your heart rate up, but not so intense that you become short of breath. In other words, you should be able to have a reasonable conversation during the activity, but you shouldn’t be able to recite the Gettysburg Address without becoming winded.

  • Above all, it should be an activity you enjoy. If you hate the treadmill, don’t chain yourself to it. Find something that you love and make it a can’t-miss part of your daily routine.

  • Alas, some of us have to work harder than others to maintain slenderness. Consider it a character-builder. Remember, also, that by the discipline and sweat required to lower your setpoint, you are also strengthening your heart, lowering your blood pressure and LDL cholesterol level and probably prolonging your life.


JANUARY
DECEMBER
 ALCOHOL
 FISH OIL
 CAFFEINE
NOVEMBER
 OMEGA 3
OCTOBER
 FOCUS
SEPTEMBER
 CARDIO
 CARDIO