Your work out should not make you run out of your necessary energy as your body has to drive you through the day.
Exercising without eating anything is just as same as dragging your car on an empty fuel tank.
Yes, you get the idea that how hard it would be! So, getting in shape is the best you can do to yourself but not at the expense of your strength.
Have some right amount of proteins and carbs to fill up your engine with the fuel for better performance. Here, you get a thoughtful list of all that you’d be benefitting from as well as would love eating them.
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7 Best Pre Workout Foods for Women to Fuel Your Body
It’s ideal to eat or drink before one or two hours prior to your work out session so that your stomach has enough time to digest the food.
Although many of you might believe that fats can be burnt way too easily on an empty stomach but these foods are packed with easily digested carbs to make you feel lighter added with the right amount of energy to make you keep going in the gym or on the track.
We bring you best-suited 7 ideas for pre-workout eats for women.
1. Peanut butter and banana:
You won’t regret this combo ever!
Bananas provide you the muscle fuel in the form of glucose and potassium for excessive work out. Spread out PB with slices of banana on a whole grain toast, you have it all!
2. Chocolate:
Yes, you read it right!
Cacao beans contain magnesium and chromium that are energizers and balance the blood sugar level that makes you carry out heavy work out.
Similarly, iron helps to take oxygen to the cells throughout the body.
Smoothies can give you the right amount of boost and are a worth-considering pre-workout snack for those who don’t want to fill their stomach too much.
Just grab rich in vitamin C fruit such as apple, pineapples, oranges, etc and make your healthy smoothie with almond milk.
4. Chia:
A whole new level of energy is stored in this tiny seed. Chia is packed with iron, magnesium, potassium, B vitamins, omega 3 fats, protein and loads of fiber.
What else can you ask for to keep exercising for a long time and that also with boosted energy?
Chia seeds are tasteless; you can add them into smoothies or even in your PB and banana sandwich.
5. Hard-boiled egg and avocado toast:
If you’re a morning runner with strong food cravings, try mashed avo on toast with a boiled or fried egg on top of it for added protein.
This combination is perfect before your morning jog.
Omelet makes the best choice for any time of the daily meals. Broccoli provides the essential vitamin supplement or you load your omelet with your favorite veggies and indulged with reduced-fat cheese.
This is a never-failed meal before work out as it is tasty as well as full of energy.
7. Oatmeal:
No matter how boring it looks but it is a power-packed with B vitamins, magnesium, potassium and highly soluble fiber that pumps in you a lot of energy, this is the reason many bodybuilders take oatmeal as a pre-workout meal.
Make sure you get rolled or steel-cut oats instead of instant oatmeal and just to extract extra benefit eat chilled overnight oats to make you feel light during workouts.
Give these food choices a shot and get the right amount of boost to keep going in the gym!
If you are falling short of the motivation and enough energy that keeps you on your treadmill or gym hike, we have brought you a list of best post-workout foods.
They build your muscles, provide energy, lessen inflammation and boost recovery of the muscles. Plus, vegans can get the right amount of proteins through these foods as your muscles don’t need meat.
Don’t know what to eat before a workout? Have a look at these 7 best pre workout foods to boost your stamina.
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7 Best Foods for Muscle Recovery
After heavily sweating workout all you need a worthy reward and the idea of the post-workout meal comes as a reward; it’s celebration time!
All your exercise is paid off very well with these meals or snacks as they are jam-packed with a lot of carbs, a proper amount of protein, antioxidants and a small portion of fats.
What else can be best for vegans, if not this?
You better need to try these foods and know what works for you the best. Plus, the ideal time to eat or drink something is one to two hours after your training session to get the maximum benefit.
It is enriched with antioxidants and anti-inflammatory elements that help in recovering after an intense exercise session. A study suggested that tart cherry juice can help with peaceful slumber.
2. A bowl full of fruit and cottage cheese:
A perfect blend of colorful seasonal fruit that looks enticing and mouthwatering will serve you with natural sugars.
Add on ½ cup cottage cheese that is loaded with whey protein.
Carbs and whey protein combination makes bones stronger. A sprinkle of raw pumpkin seeds will add healthy fats and proteins in it.
You can never go wrong with nuts which are a source of fats, fiber, and proteins.
Mix almonds, pistachio, walnuts or any of your own choice and get all that you need to boost your mood and energy.
6. Black bean, sweet potato, and chili:
For vegans, a meatless diet doesn’t mean they can’t relish the chili sensation.
Black beans, sweet potatoes, and chilies strike the right notes with satisfying your sweet and sour taste buds all at the same time. Black beans are a great choice for carbs and proteins.
7. Quinoa:
This holistic grain makes a great side dish or main course in any diet, but it’s excellent for vegetarians who look for fulfilling their protein and fiber need.
It can be taken with beans, poblano peppers, and onions that give a perfect balance of proteins and carbs.
Make sure you are getting your all nutrients from natural and whole foods instead of packaged alternatives.
Nothing is more important than self-love and a healthy sense of self-esteem.
The crux of your life is to know your worth and value yourself because a person who can’t love himself is unable to love anybody else.
Develop the habit of appreciating yourself for good deeds and forgiving for mistakes. As a result of it, you’ll see a different person in you that is happier, lighter and more content in heart and soul.
Self love quotes are the best way to push you to the inward journey of self-awareness where you heal from traumas, know your strengths or vulnerabilities.
Make the best use of these quotes and live a fuller and meaningful life!
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The power of imagination, dreams about the future or the memories from the past are so dominant that they make us neglect the worth of the present moment.
Have you ever imagined how it would be like if you experience a beautiful sunset without trying to capture it to see it some other time in the future?
Believe me; it will leave a pleasant effect on your overall mood. That’s just one example!
The practice of mindfulness lets you connect the surroundings in a more profound way. Your emotions and thoughts are engaged with the present time and urge you to take a step without giving a second thought about past experiences and future apprehensions.
Seize the day and bring a positive outcome!
Mindfulness quotes will give you a glimpse of how to maintain a minute by minute awareness about your feelings, thoughts bodily sensations and environmental responses.
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Well, the sign of exclamation is not intended to sound scary, not at all as I believe, more than half of the population love winters.
They cherish the idea of being snug in bed or blanket; sip their hot cocoa sitting near the fireplace, styling them with beautiful sweaters, mufflers or so much more and of course snow-covered trees and houses just fairyland like.
But as everything comes with perks and pains so does the winter bring cold, flu & cough with it and that is so human world like.
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For some people, the span of these seasonal ailments is short while for others it can be long or periodic throughout the season in either case it hurts.
That is simply because their power to combat sickness is not enough and they dread the idea of winters which is not good.
If you’re the one who faces it go ahead and read this post.
We want to make your winters enjoyable as well so bringing a thoughtful list of Immune Boosting Foods.
Easily found in your pantry and won’t cause you the trouble of preparing them by following long recipes.
Have a look at 9 immune boosting foods in this season.
Yes, you read it right! It is not that which aggravates the cough and cold but gives off antioxidant, vitamin C, which strengthens your immune system.
Oranges, grapefruits and all citrus fruit or peppers, kiwis and strawberries are all good sources of vitamin C.
4. Yogurt:
Greek yogurt has “live and active cultures” in it which stimulate your immunity to curb the diseases.
A bowl of yogurt every day!
5. Nuts:
Vitamin E is a key to a better immune system. Nuts, especially almonds are a rich source of vitamin E.
Take a dose of a handful of nuts in winter every day.
6. Spices or herbs:
They not only give taste to the food but also act as antioxidants and kill the germs. Turmeric, garlic, and ginger are anti-inflammatory same go for rosemary, oregano or thyme.
Try curry that is a mix of these spices.
7. Spinach and broccoli:
Spinach is full of vitamin C, beta carotene and many antioxidants that boost the immune system.
Similarly, broccoli is packed with vitamins A, C and E. These two veggies are a complete package to keep your system regulated.
A study revealed olive oil contains a high level of polyunsaturated fatty acids that boost the body’s immune system and defend it from infection.
Toss your spinach, broccoli and tomato salad bowl with olive oil and it becomes healthy and yum!
9. Poultry:
Chicken soup is a great relieve in cold and cough as not only it makes you feel better but also prevents you from catching flu. Incorporate it into your daily diet.
Poultry such as chicken and turkey are rich in vitamin b-6 that is helpful in gut healing or immunity strength.
10. Seafood
Seafood, especially salmon, shellfish or crab is great for defense against diseases as they are rich in zinc and other vital vitamins and minerals.
However, you need to watch the zinc intake as too much of it can slow down the immunity system.
These foods are easy to take daily not just for you but for your whole family, especially kids, who give a hard time when catching a cold.
