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Stop Depression

Mar 28, 2015

3935

Depression

Depression is not just the feeling of being sad and unhappy. In fact, it is something more than that. Many people misunderstand depression and think that it is a sign of weakness. But, in reality it is a widespread illness. As per the World Health Organisation, the number of people suffering from it is second only to cardio-vascular diseases.

The symptoms of depression include

–�� You feel sad, anxious and unhappy.

–�� You lose interest in things and activities that you once loved

–�� You constantly feel drained of all energy

–�� You feel restless, hopeless, worthless, and helpless

–�� You suffer from insomnia or you oversleep

–�� You feel like dying

These are just some of the many symptoms of depression. If you are experiencing any of these from a long time then it is likely you are suffering from depression. If you have been to the doctor for a treatment, you are likely to be undergoing expensive therapies or are taking pills. But, in most cases you will find that it doesn't help and that depresses you all the more. But, wait! Do not let these negative thoughts deter you from the path of recovery. The good news is that it is possible to overcome depression with taking pills or without the help of expensive therapies.

How? We are getting there in a minute.

We are talking about Ruben Quintas book � Stop Depression where he shares his secrets of fighting depression. With the techniques revealed in the book, you will not only be able to fight depression, but also will never go into relapse. The author himself suffered from depression for seven long years and after spending a lot of money of doctor, drugs, pills and therapies, he realized that these things doesn't help. So, he set out to find his own solution for the problem. And finally he did get a solution and is sharing it with the world, so that others can benefit from it too.

Pills and therapies are not a solution, the day you stop them you will start feeling worse. So, what you need is a more permanent solution. People may wonder if a self-help book can help them in overcoming depression � the answer is a big YES. Several people have benefited from the methods, techniques and tricks described in the book and you can benefit from it too.

Depression starts from our mind � from our thoughts. So, if we know a way to manage our thoughts, half of the problem can be sorted out. The self-help book � Stop Depression by Ruben Quintas will teach you how to

–�� Manage your thoughts and your feelings. It will help you start living in the real world without constant worries.

–�� Get the answers about life from deep within. That will calm your mind and soul.

–�� Never think about things that you do not want to think about.

–�� Do away with the feeling of loneliness, sadness, frustration and unhappiness forever.

–�� Make the most of your life.

Stop Depression, is nothing like most of the self-help books that flood the market. In fact, it is just the opposite. You will not find lengthy, essay type information on depression. Instead, here you will get direct, crisp and clear information on how to do away with depression forever.

The best thing about this offering from the author is that it is backed by 100% money back guarantee. You see results in 60 days or you get all your money back. It is as simple as that and so, you really have nothing to lose.

Find the product here!

Tackling Parkinson’s With Targeted Therapeutic Vaccines

Mar 12, 2015

3568

Parkinson's disease

The Parkinson's disease is the second most common neurodegenerative disorder that is prevalent among the elderly. In Europe alone, there are around 1.2 million people who suffer from this disease. The good news is that clinical trials on a new Parkinson’s disease vaccine are about to begin. The said vaccine could improve the lives of several thousand people suffering from the disease by offering significant improvement over the existing treatment methods. It is expected that this vaccine will not just treat the symptoms of the disorder but will also modify the progression of the disease.

This SYMPATH project partners include five universities and three SMEs from across Europe. The project has received nearly EUR 6 million in EU funding from the Seventh Framework Programme (FP7). AFFiRiS, located in Vienna, Austria, is the coordinator for the project’s ambitious research programme.

Parkinson's disease is a degenerative disorder of the central nervous system. Typically, it results due to the death of dopamine-generating cells in a region of the midbrain. The reason of the death of these cells is not known. . The muscles of the person suffering from Parkinson's disease become weaker gradually. In the early stages of the diseases, the symptoms are all movement related which includes tremors in the hand, shaking, rigidity, difficulty in walking, slowness of movement, etc. What makes things worse is that there is no cure for this disease. Its treatment today consists of therapeutic measures that can only treat the symptoms. The progress of the disease is slow but, gradually it can put the person into a debilitating state.

It is expected that the new vaccine will work by targeting a specific protein called alpha-Synuclein. This protein plays an important role in the onset and progression of Parkinson's disease as well as ‘Multiple system atrophy’ (MSA). MSA is actually a rare neurodegenerative disorder whose progression is rapid and it leads to the death of the affected person within nine years. With its onset degeneration of nerve cells in specific areas of the brain starts which causes problems with movement and balance.

Development of such vaccine is the need of the hour. The condition of the healthcare system for the elderly in the European countries is not very sound economically. It is expected that by 2025, more than 20?% of Europeans will be 65 or over. An ageing population means more people who suffer from physical, sensory and mental diseases. In order to maintain manageable healthcare costs and to ensure that the quality of life of most of the European citizen is decent, diseases like Parkinson’s disease need to be addressed. The objective of this SYMPATH project is the same. Even though therapeutic vaccines for such diseases have been a subject of intensive research, no concept has as yet entered into clinical practice.

The trials of the said vaccine are set to be conducted in Vienna and Innsbruck, Austria. �With these trails, the safety and tolerability of the vaccine will be established. Additionally, the researchers will also be able to assess and study the vaccine’s immunological and clinical activity in vaccinated patients.

The good thing about this vaccine is that it is quite cost-effective. They are said to be effective with minimal side-effects. Plus, the vaccines need to be administered for only a limited number of times. There are no other therapeutic projects for treating this disease that offer the same benefits. Therefore, the SYMPATH project not only serves to meet public health needs but also does its bit to contribute to the sustainability of European healthcare systems.

References

https://medicalxpress.com/news/2014-12-tackling-parkinson-therapeutic-vaccines.html

https://www.medicalnewstoday.com/info/parkinsons-disease/

https://en.wikipedia.org/wiki/Parkinson%27s_disease

Benefits Of Weight training

Mar 9, 2015

4669

training or lifting weights

There are so many people who work out or are new to the gym that feel that strength training or lifting weights is only for body builders or experienced athletes. That might not be necessarily the case and it is definitely further from the truth. There are just too many benefits of weight training that you’re not aware of that will drive you to make it a part of your daily routine. Be it physical, health or mental, its benefits are the reason why it is increasingly becoming one of the most favored parts of many people’s training program:

�

Weight training increases your strength and your capacity for physical work. It further adds to your stamina and ability to handle the daily chores of your life more actively. You are able to work harder, find that you stay more alert and work hours longer without any lagging or fatigue with a proper weight training schedule.

It makes your bones stronger as it enhances bone density. An effective and result oriented weight training program can add years to your bone life and health and can prevent bone loss as you age.

It encourages fat-free body mass. The amount of lean muscle mass that you put on with a good weight training routine is hard to achieve. If you want to maintain that strong, lean muscle mass for as long as possible, adding weight training and sticking by it is the ideal way to go. It burns extra fat and keeps you young for many years to come.

Weight training works on the strength of not just muscles, but connective tissue and tendons as well. This improves motor performance and decreases the risk of injury.

It also raises your quality of life, you gain confidence and you feel great about yourself. It gives a healthy self image along with a positive body image. Strength and weight training does not only make you strong, but also helps manage your weight.

Getting Started-It becomes important to understand what the basics of strength training are and why you need to incorporate it into your training program. Once you understand all of its benefits, you can and you will want to start it right away in order to improve your quality of life and burn extra calories.

Take the first step by making an appointment with a personal gym trainer or fitness expert when about to start weight training. Professionals have the right knowledge and can guide you with proper form, movement, range of motion and also explain the basics to set up a weekly routine.� Experienced athletes also seek help from professionals as they can explain to them the ways to overload the body to achieve strength and endurance gains.

The basics of setting up any training program begin with starting slowly. This ensures that you have lower chances of injury and soreness. Starting with single sets of light weight, for all body parts and working your way up to single or double body parts using multiple sets is one way.

Using the correct weight is very important. Many beginners make the blunder of using too much weight that increases your chances of being injured because your form will be compromised with. Using too less weight put another problem, this way your muscles don’t get a challenge and you will not get the desired benefits from your weight training schedule. The most ideal way to find out if you are lifting the correct weight for you is that it should get harder to perform the latter sets or repetitions without compromising on your form or movement.

Giving your muscles ample time to rest and recover before you hit the gym the next day. You should get at least 8 hours of sleep for maximum muscle recovery and it is also advised not to work out the same until 48 hours have passed.

Your body requires more energy and works harder to maintain muscle as it does to maintain fat. Strength and weight training boosts your metabolism so your body can burn more calories throughout the day.

Weight training should not be boring; instead it should be something that you look forward to every day. Tweaking your routine, changing your exercises time and again, so that your body keeps on guessing is the right way to maximum gains in endurance and muscle mass and strength and to break monotony. The routine can be altered by using machines, bars or free weights and your own body weight. Also, changes in your routine such as increasing or decreasing the number of sets or reps, or weight, time between each set, different exercises, or altering your speed could keep you interested.

References

https://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/

https://www.bodybuilding.com/fun/trainingstation1.htm

Researchers use optogenetics to trigger REM sleep in mice

Mar 3, 2015

3703

Sleep

Getting enough sound sleep�is very crucial in maintaining the health of both the mind and body. It helps the brain in recuperating and refreshing itself; it also gives it the break to process memories. Sleep is also important to keep the body's immune system sound.

A paper published in the Proceedings of the National Academy of Sciences, it was revealed that researchers at MIT were successful in producing natural sleep patterns in mice using optogenetics. For this technique light was shone directly on mouse neurons and it triggered a period of rapid eye movement (REM)

Emery Brown, the Edward Hood Taplin Professor of Medical Engineering at MIT and the leader of the research team said that the different stages of sleep offer different benefits. There have been studies in rodents which reveal that learning occurs in the REM sleep, while the non-REM sleep is the one that makes one feel rested and refreshed. He further added that in a sound natural sleep there is an alternating 90 minutes period of non-REM and REM sleep. Currently, no drug is known that can induce that state of sleep. The present methods to induce sleep only create sedation and if one is lucky sedation allows the natural sleep mechanisms to take over.

Brown said that the goal of their research is to create natural sleep. For that researchers need to experiment to find the extent to which the various sleep stages can be created first separately and finally together.

Christa Van Dort, a postdoc in Brown’s group in the Department of Brain and Cognitive Sciences at MIT and the study's lead author said that there have been previous studies which indicated that neurons called cholinergic cells are active during both wakefulness and REM sleep. But, it was not known whether the firing of these neurons was responsible for the transition to REM sleep. In order to ascertain if cholinergic neurons had the ability to induce REM sleep, the team made use of a technique called optogenetics. In this technique a head-mounted fiber optic device is used to shine light onto a specific group of neurons.

The neurons are first sensitized to light using a protein found in algae. The protein when inserted into certain types of neurons activates when shine a light is shone on them. By shining the light one can control the firing of the brain, at a single-cell level. Van Dort and her colleagues used the technique on a mouse known to express this algae protein in cholinergic neurons and they were able to trigger dream sleep in the mice. It was also discovered that activation of cholinergic neurons during non-REM sleep increased the number of REM sleep episodes the mice experienced. On further analysis it was found the REM sleep episodes matched natural periods of REM sleep.

Van Dort said that the technique is a step toward understanding how to design natural sleep in humans. Brown added that by knowing how to trigger more episodes of REM sleep could also be used to enhance people’s learning and memory.

The researchers now aim to investigate how the cholinergic system connects with other areas of the brain that have also been identified as important in REM sleep production. They are also in the process of developing experiments with the aim to produce better non-REM sleep.

Van Dort said that the long-term goal of their study is to really understand what controls each phase of non-REM and REM sleep, and how to selectively induce both of them. With the help of this study they hope to reproduce the normal cycling of sleep stages.

References

https://medicalxpress.com/news/2014-12-optogenetics-trigger-rem-mice.html

https://newsoffice.mit.edu/2014/using-light-to-trigger-rem-sleep-1229

Reprogramming Stem Cells May Prevent Cancer after Radiation

Mar 2, 2015

3107

After a human body is subjected to full body radiation, some faulty stem cells are left which re-engineer the blood system and enhances cancer risk in the person. A study at the University of Colorado center has revealed that this can be prevented by artificially activating s stem cell maintenance pathway.

The study was published in the journal Stem Cells. It says that our body has evolved some ways to get rid of faulty stem cells and one such way is a �program' that makes stem cells damaged by radiation differentiate into other cells that can no longer survive forever. Due to radiation, the stem cells lose their stemness and hence it doesn't make sense to have them around to remove damaged cells.

The study revealed that when the full body is irradiated, this same safeguard of “programmed mediocrity” that weeds out stem cells damaged by radiation allows blood cancers to grow. If we can reprogram this safeguard, we may have a way to prevent cancer after a body is subjected to radiation.

James DeGregori, PhD, investigator at the CU Cancer Center, professor of Biochemistry and Molecular Genetics at the CU School of Medicine, and the paper’s senior author said that human body has not evolved to deal with leaking nuclear reactors and CT scans. It can only manage a few cells at a time after receiving dangerous doses of radiation and other damages to its DNA.

DeGregori along with doctoral student Courtney Fleenor and colleagues explored the effects of full body radiation on the blood stem cells of mice. For this case radiation increased the probability that cells in the hematopoietic stem cell system would differentiate. It was seen that while most followed this instruction, there were a few that did not. �It was observed that stem cells with a very specific mutation were able to disobey the instruction to differentiate and retain their “stemness”.

It is understood that genetic inhibition of the gene C/EBPA allowed a few stem cells to keep the ability to act as stem cells. With competition from other, healthy stem cells removed, the stem cells with reduced C/EBPA dominated the blood cell production system. Thus, the blood system transitioned from C/EBPA+ cells to primarily C/EBPA- cells.

Scientists have known that due to the occurrence of mutations and other genetic alterations which results in inhibition of the C/EBPA gene, acute myeloid leukemia in humans is caused. Hence, it was deduced that not mutations caused due to radiation, but a blood system reengineered by faulty stem cells which creates cancer risk in people are exposed to radiation.

DeGregori opined that when the healthy blood system is healthy, healthy stem cells out-compete stem cells that happen to have the C/EBPA mutation. However, when radiation reduces the fitness of the stem cell population, the mutated cells suddenly have the opportunity to take over.

DeGregori said that if one were working in a situation in which he was likely to experience full-body radiation, he would benefit from freezing a bunch of his HSCs. He further explained that an infusion of healthy HSCs after radiation exposure is likely allow the healthy blood system to out-compete the HSC with cancer-causing mutations.

These studies not only tell us why radiation makes hematopoietic stem cells (HSCs) differentiate; they also give us the knowledge that by activating a stem cell maintenance pathway, we can keep that from happening.

References

https://medicalxpress.com/news/2014-12-reprogramming-stem-cells-cancer.html

https://www.dnaindia.com/health/report-reprogrammed-stem-cells-may-stop-cancer-post-radiation-study-2048101

https://www.business-standard.com/article/news-ians/reprogramming-stem-cells-may-prevent-cancer-after-radiation-114123000170_1.html

Effects of cycling on health

Mar 1, 2015

3262

Cycling

Exercising has become one of the most necessary routines for healthy life. Today, with the high workload life, and a busy lifestyle, health is an aspect which is deteriorating day by day. Several diseases including obesity, high blood pressure, diabetes, heart attacks and many more fatal health hazards have raised the need to exercise for better health and better life. Cycling is one of the easiest and most effective ways to exercise and remain physically and mentally fit. Not only it makes us active, but it maintains a high fitness level, which helps humans through lifetime.

Cycling is a form of physical activity that effectively assesses the cardio-respiratory and metabolic functions of the whole body and thus, leads to many potential health benefits. It reduces death risks and increases the life span. Basically, a person who cycles usually lives longer than those who don't.

To summarize, cycling is good for your ��health in the following ways:

Cycling reduces weight, when done efficiently and regularly. If a person uses a cycle instead of motor vehicles, it helps him burn more calories along with the toning up of his body. Through cycling, the extra flab from the body burns, bringing him back into the desired shape.
Cycling improves the control of blood pressure. The people with high blood pressure can heal themselves through regularly cycling.
Cycling also helps in lowering resting heart rate as the high resting heart rate has also lead to the increased chances of death due to cardiovascular disease often through heart attacks or cardiovascular unrest.
Cycling helps to improve the good and bad cholesterol ratio and heals the heart. The high ratio of bad cholesterol to good cholesterol leads to heart attacks and several other body problems. Regular cycling extensively cuts down the chances of suffering from heart disease. Benefitting the cardiovascular health, it also reduces the risk of strokes.
Cycling contributes a major role in reducing diabetes or lowering the blood sugar level. Those who exercise regularly, or cycle to workplace are at lower risk of type two- diabetes.
Cycling reduces the most deadly C of life-cancer. Physical activity especially cycling helps in dealing and reducing the rates of cancer, bowel cancer and possibly breast cancer by strengthening the immune system.
Cycling also benefits women in pregnancies. Cycling not only improves the cardiovascular fitness of pregnant women, but also eases the birth of child.
Cycling reduces the most common diseases of present human lifestyle, anxiety, depression and stress. It helps you to deal with stress and problems, much easily. A thirty minute exercise makes you happy by releasing feel-good endorphins.
Cycling helps in strengthening muscles and bones. Riding a cycle is good for toning and building the muscles. It is also a good exercise for those who suffer joint problems.
Cycling also helps in improving sex life. Moreover, the pregnant women who exercise or cycle, have maximum chances of delivering a healthy baby.
Cycling helps in making your body fit. Losing calories is one side of the phase; the other side is that you are doing it with no discomfort. With this, you don't need to spend extra pounds on joining gym or buying the fat burning pills. The easy way to be fir is cycling.
People who ride a cycle and exercise regularly tend to look younger and energetic.

Riding a cycle is run. Moreover, a person develops a positive attitude and habit in life, which has lifelong positive effects on health, relationships, brain-power and happiness.

References

https://news.discovery.com/adventure/the-top-7-health-benefits-of-cycling.htm

https://www.bikeradar.com/road/gear/article/30-reasons-to-take-up-cycling-23965/

The impact of year of birth on obesity related gene

Feb 28, 2015

3532

Obesity

There is a lot of research that goes on the ever going conflict of genetics against environment on the traits of a life such as obesity. However, a totally new research updates us on a new parameter: the time of the birth of individuals. One of these issues of PNAS Early edition, the effect of a cell in the FTO gene has revealed relation to the birth year with no significant links to the obesity or any gene variant.

However, in one of the studies undertaken at North Carolina University, the participants showed a good relation between the obesity gene and the body mass index that seemed to show a rise with the birth of the participants. These conclusions drawn are unique to the researchers because they are happening for the first time and might give rise to other inferences like the connection between the physical traits and gene variants and the variations in the individuals in the same family.

Some really senior scientists have observed that these variations have come on the forefront as a deep relation between the environment and genes of the individuals and their interactions have revealed some substantial results �on those categories that are born within a specific span of years that would not vary the changes that much. A special analysis was done to find out whether the different age groups react to the same conditions differently or if that would make the gene different in a way or so. This study was taken from Framingham Offspring that was collected in 1971 and 2008 and was taken from the age groups 28-63.

When these relationships were studies and the participants' observations of body mass index was calculated, it was found to be eight times that of the FTO variants. Also, their birth details gave some really unique observations in terms of an earlier association between FTO variant and the BMI on an average in the individuals who were born late. It is surprising to note that although there was no link between obesity and BMI for those who were born before 1942, but the people who were born after this year had the link as strong as twice of the link between the individuals before 1942. The study however shared a very serious drawback in terms of not carrying the ability to determine the environmental variations in combination with the FTO variant that raise the risk of obesity. The researchers have also concluded that after World War 2, there has been a rise in the dependence on technology over physical labor and the access to calorie rich diet have contributed largely to obesity.

It is a known fact that the environment, by large, has a big role to play when it comes to expressing genes and the point that a lot of similarity is seen between us and our siblings who are born in the consequent years, simply shows that the environment on a global scale in terms of different trends and traditions in food products and the work culture of a particular organization, is most likely to affect genetic traits. This is what has come out in accordance with a deep research done by Dr. Rosenquist, from Harvard Medical School. The results always undermine the significance of finding out any genetic studies with a grain of salt. There is always a certainty owing to the scientific findings that new genetic problems might arise in the future because of responses of the genes to the ever changing environment. It is totally dependent on the challenges presented and the way they are tackled since findings of today will help the findings of tomorrow.

Ad : ?� �For a limited time –�Try out this 100+ Fat Burning Soup Recipes That Boost Metabolism And Burns Fat �?�Click Here!

References

https://medicalxpress.com/news/2014-12-year-birth-significantly-impact-obesity-associated.html\

Optogenetics Captures Neuronal Transmission in Live Mammalian Brain

Feb 23, 2015

3292

A new breakthrough work by the Swiss scientists was released in the publication � Neuron. It reveals that the Swiss scientists have made use of a modern and cutting edge technology that enables them to stimulate neurons with light. In their experiment, they have been able to record, for the first time the synaptic transmission between neurons in a living animal.

Aurélie Pala and Carl Petersen at EPFL’s Brain Mind Institute revealed that they used a novel technique known as �optogenetics' for the study. In the past ten years, this technique has developed greatly in the field of neuroscience.� The term �Optogenetics' comes from the Greek word �optos' which means visible. In this technique light is used to control neurons that have been sensitized to light. Broadly said, it is a neuro-modulation technique that used both principles from genetics and optics to control and monitor specific neurons in living animals in real time. The reason why such precision is imperative is that it will help in the study of hundreds of neurons which in turn will help scientists in understanding not only various higher brain function like behavior, thoughts, memory, etc., but also various disorders related to the brain.

�Neurons are the cells that form the nervous system. They have their own way of communicating by sending chemical signals to each other through junctions called synapses. These synaptic transmissions are crucial for the functioning of the brain and the spinal cord to process the several incoming stimuli and generate the right outgoing signals. The problem scientists have always faced is that they were unable to study synaptic transmission in living animals. They used artificial conditions which do not capture the real-life environment of neurons. With the breakthrough approach of the scientists at EPFL’s Brain Mind Institute, synaptic transmission in a live animal have been observed and measured for the first time ever.

So, how optogenetics works? In this technique, the gene of a light sensitive protein is inserted into live neurons. This genetically modified neurons then produces a light sensitive protein which typically sits on the outside of the membrane acting like a electric channel. When light is thrown on the neuron, the channel opens up thereby allowing electrical ions to come into the cell. With the induction of the electrical ions in the cells, the voltage balance of neuron also changes. When the optogenetics stimuli are strong enough, it can cause an explosive electrical signal in the neuron. Thus, by controlling the light, the neuronal activity can be controlled.

For the experiment, Pala made use of this technique in anesthetized mice. Single neurons located in the barrel cortex region of the mouse's brain were stimulated. These neurons are known to process sensory information from the mouse’s whiskers. Pala shone blue light on the modified neurons which activated them and they fired signals. Simultaneously, she also measured electrical signals in neighboring neurons with the help of microelectrodes which can record small voltage changes across a neuron’s membrane. With the help of these approaches, the researchers studied how the modified neurons connected to their neighboring connector neurons known as “Interneurons”. Typically, interneurons are usually inhibitory in the brain. That means that when they receive a signal, they make the next neuron down the line less likely to continue the transmission. The synaptic transmissions from light-sensitive neurons to interneurons were recorded and analyzed by the researchers. They also made use of an advanced imaging technique called two-photon microscopy which helped them to look deep into the brain of the live mouse. It also enabled them to identify the type of each interneuron they were observing studying.

The data revealed that the neuronal transmissions from the genetically modified neurons differed depending on the type of interneuron that was there on the receiving end.

Aurélie Pala said that using optogenetics, further studies can be carried out to put together a larger picture of connectivity between other types of neurons in other areas of the brain. The scientists are now hoping to carry out similar experiment in awake mouse; they also want to explore other neuronal connections in the mouse barrel cortex.

References

https://medicalxpress.com/news/2014-12-optogenetics-captures-neuronal-transmission-mammalian.html

https://en.wikipedia.org/wiki/Optogenetics

Best Pre-Workout Foods

Feb 22, 2015

4462

Although many are tempted to skip the calories before a workout but little do they know that the food eaten before an exercise session fuel the workout and maximizes one’s efforts and results.

If you don't have any pre-exercise meal, your workout is not the same and it is almost a waste. If you are able to fuel your system correctly, with the right food, you'll workout harder, better and longer. Eating before is a must as it prevents low blood sugar, which may lead to light-headedness and fatigue. That having said, you also don't want to eat the wrong foods before your exercise regime..

Here are some of the best foods to eat before your workout:

Bananas- Yes, among the most common fruit available in the market and also among the most ideal foods for pre-workout is a banana. They are nature’s energy bars and are loaded with highly digestible carbohydrates and are super charged with potassium, which helps us to maintain nerve and muscle functions. The body cannot store potassium for very long, so a meal of a medium sized banana pre- workout could keep nutrient levels in check and enough to provide apt energy for high intensity training. Many doctors and dietitians recommend bananas for morning exercisers and advise to eat a medium sized banana with 1/2 or a1 cup of low fat yogurt. You can about 30 minutes and then hit the gym as you do, you’ll experience a boost in your energy levels and progress as your body uses up the carbohydrates and protein.

Oats- Another source of healthy fiber is oats. They gradually hand out carbohydrates into your bloodstream, but they're safe to eat in more quantities as they do not cause gas. This steady stream of carbs keeps your energy levels consistent, keep your strength and lets you perform better during your workout. Oats also contain essential vitamins, which help convert carbs into energy. Help yourself to just one hearty serving of these nutritious oats with skimmed milk at least 30 minutes before you begin your workout.

Wholegrain bread-A slice of health right from your kitchen. Yes, wholegrain bread is a very good source of carbohydrates and to add taste, it has many companions as well. You can top it off with jam or peanut butter, honey, almond butter, or even sliced up hard-boiled eggs can be added for high-quality protein and more fuel. If you have a busy schedule and workout during your lunch break

then hitting the gym 45 minutes after having a healthy snack of this whole grain bread will put you on the right track. Making a filling and healthy sandwich with grilled chicken or turkey slices, with a little

mustard and peanut butter will give you immense benefits.

Fruit smoothies are high source of carbohydrates, healthy sugars and high-quality protein. Best part is they are easy to prepare and consume and get rapidly digested. Blending 1/2 to 1 cup plain, low-fat yogurt, 1/2 to 1 cup fruit and around 1 cup fruit juice will give you enough energy and nutrients to gain maximum strength and gains in your workout. People these days are ignorant towards fruit and other foods that are packed with good quality carbs. This is because they do not know that protein doesn't break down that easily and rapidly enough to be used as fuel by the body for a high intensity workout. The carbohydrates from fruit break down fast and the protein can be used later for muscle recovery.

There are however are a few things that need to be avoided pre-workout and they are fatty foods, raw sugar or candy. Eating too much can cause indigestion and other problems, so remember; it is not a meal but a snack.

References

https://www.mensfitness.com/nutrition/what-to-eat/best-pre-workout-foods

https://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

Healthy Protein Powder Alternatives

Feb 21, 2015

5048

Protein is required for a myriad of reasons, from gaining muscle mass to increasing energy levels. Protein powders can be a tad bit expensive, however. So the following are some protein-rich sources:

Gelatin

Gelatin has an amazing 7 grams of protein in every tablespoon and the amino acid profile of gelatin is also healthy as it contains a high quantity of glycine, an amino acid that improves sleep patterns and may also improve insulin sensitivity. Gelatin is also known to improve digestion and softening the digestive tract.

Hard boiled eggs

The most widely available and the easiest, healthiest, quickest source of high quality protein would be eggs. Hard boiled or omelette, eggs in any form, except raw are the original fast food with the best nutrients. The egg white high provides quality protein accompanied with the most dense in good qualities, the egg yolk. It is advised to always eat the white with the yolk, as an incomplete protein is not beneficial. The yolk is rich in valuable cholesterol and fatty acids.

Cheese

Cheese is a high source of good quality protein and it beats protein powders when it comes to nutrition, convenience and taste. Cheese is rich in calcium(builds bones), protein(builds muscle) and saturated fats(help in hormone balancing). Processed protein powder don't have these qualities and thus cheese is a much preferred choice. Cheese from grass fed cows or goats or sheep is a much better option.

Ricotta cheese, which is made from whey protein is the perfect substitute for protein powders. It boasts around 14 to 16 grams of protein in one serving and digests fast, providing complete muscle recovery and immediate boost.

Cottage cheese made with casein protein can replace casein protein powder that digests much slower. This cheese is a source of prolonged protein supply for your muscles and gives lasting energy. Casein protein also suppresses appetite, which helps with weight reduction.

Cottage cheese is another good source of protein and contains 12 to 14 grams of protein per serving. If you do not have a taste for cheese, you can always go for use silken tofu as a replacement.

Raw milk

Milk is the original health drink and the most original protein drink. It contains a balance of carbs, protein and essential fats. Raw milk contains live enzymes and bio-available vitamins which are otherwise not available, as they get destroyed during the pasteurization process.

Milk and Yogurt

Another great substitute for protein powders is the famous milk and yogurt combination. Milk provides around 8 to 9 grams of protein per serving. Opting for soy milk can give you

around 6 to 8 grams of good quality protein per serving. Creating a thicker consistency protein shale at home by adding plain yogurt to milk or soy milk increase the protein count

by a good 6 to 8 grams. Yogurt also contains probiotics(good bacteria), which are needed for healthy digestion and also reduce symptoms of lactose intolerance.

Nuts and Seeds

An ounce almonds, flax seeds, peanuts or sunflower seeds can add around 8 grams of protein to your diet. As a bonus, the nuts give your homemade protein shake a richness that

no other ingredient gives. For an alternative or an add on, peanut butter or butters from any other nuts can also be used in the drink for an additional 6 to 8 grams of protein and a

more creamy consistency. Nuts and seeds added to the health drink add healthy fatty acids to the shake, that help in vitamin absorption by the body.

Adding Flavors

Fruits can practically spice up things with the otherwise bland and ordinary protein shake. Adding a piece of banana or a few strawberries or a piece of mango can add natural sugars that help insulin boost and better protein synthesis and the need for artificial sweeteners is negated. Frozen fruits provide a wider choice as the non-seasonal fruits are also available and

these also thicken the consistency of the drink and can give refreshingly taste to the shake. You can also add touch of vanilla extract or a decent amount of cocoa powder for that extra kick of flavor.

References

https://www.sunwarrior.com/news/say-no-to-whey/

https://www.prevention.com/food/healthy-eating-tips/10-ways-add-protein-your-smoothie-without-powder

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