nutrition

Guest Post: 6 Strategies for Post-Workout Recovery

If you want to get the most out of your workout routine, you have to know how to recover properly. Your body needs some time to repair itself after every workout session, but you can speed up your healing if you include some critical actions in your post-workout period. We are bringing you a short list of actions you should take into consideration to restore your body more efficiently.

Eat Healthily

It is important to know how to manage your diet in order to get the best result. You need carbohydrates to get energy for your actions, so it is recommended to have them roughly two hours before the exercise. You will need them after your workout to regain your energy but in a smaller amount.

Working out creates micro-tears in your muscle tissue and you need protein to recover. It is crucial to consume enough protein right after your training because this is a critical period if you want to build up your muscles.

Rehydrate

75 percent of your muscle tissue is water. You have to rehydrate constantly during your workout to keep the performance of your muscles on a high level. Water stimulates your metabolism and expels toxins, so it is important to keep hydrating after a workout in order to prevent cramps and reduce muscle soreness.

You are losing a lot of water through sweat, especially if your workout routine is very exhausting. In that case, you should consider taking some sports beverages to substitute lost electrolytes

Take Extra Vitamins and Minerals

You should consume additional vitamins and minerals during your post-workout period in order to enhance the recovery of your muscle tissue and to reduce muscle soreness. Vitamin C is an important antioxidant and its consumption right after training speeds up your recovery. Minerals like zinc, iron, calcium and magnesium also help repair bones and muscle tissue after a workout. Magnesium is especially important during the post-workout period. It is important for many functions of your body, including the creation of the chemical called ATP. When you are exercising, ATP releases energy that serves as fuel to your body. It is important to control the level of magnesium in your body after exercising in order to prevent muscle cramps and loss of energy. You can easily control it by taking magnesium supplements after your workout sessions.

Get Enough Sleep

There is no quality workout without quality sleep. Your body and mind need an everyday reset in order to work properly. It is recommended to go to sleep and wake up at the same time every day. A good 8-hour sleep is the right amount of time for your body to balance the hormones level and eliminate the feeling of mental and physical tiredness. Anabolic hormones, which are important for muscle building, accumulate during sleep, and catabolic hormones, which are responsible for muscle wasting, accumulate if you lack sleep. So make sure to get a good sleep every night in order to properly recover your muscle tissue.

Massage

Massages can be very helpful during the post-workout period. It helps your body recover more efficiently because it improves blood circulation, reduces muscle soreness and provides you with a feeling of relaxation. You can combine massages with aromatherapy to get beneficial results. Aromatherapy massages provide you a unique experience of total physical and emotional relaxation. During this type of massage, you are being exposed to the calming scent of essential oils and a gentle massage provided by a professional therapist.

Meditate

The post-workout period is the right time for meditation. After you have got rid of stress and feel exhaustion and happiness caused by endorphins, it is much easier to concentrate and dive in to find your inner self. It is important to calm down and find ourselves in this fast-paced world and the feeling of fulfillment when you accomplish that during meditation is thrilling. You will get in touch with your inner self faster and deeper if you meditate after your workout. You will be more aware of every part of your body, so just close your eyes and concentrate on your breathing.

You don’t have to work out hard in order to get the results. Instead of that, you should work smart. Create a schedule of your weekly activities. Find enough room during the week for proper sleep, meditation, workout sessions, quality meals, and always find enough time to recover from a good workout.

Scarlet is a passionate writer and regular contributor at highstylife.com interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

Guest Post: 5 Body Signs You Need More Nutrients

Fatigue is a known sign that you are lacking basic nutrients. On an everyday basis, you should not feel like you’re ready to pass out. On the contrary, if you are eating right you should have bounds of energy. This is a no-brainer but what are some other less obvious signs that you may be lacking more than your share of vital minerals, vitamins, and other essential nutrients? Read below to find out some signs that you need to watch out for. If you do experience any of these signs, consult with your doctor as to the best course of treatment to ameliorate the situation.

Dry Skin

Dry skin is not uncommon in cold weather or after you get sunburned but if your skin is feeling drier and flakier than usual or you suddenly see more wrinkles, then you may be missing omega-3 fatty acids. Why is this important? Omega-3s lock in moisture by nourishing the lipid barrier of your skin. To get more omega-3 fatty acids in your diet eat fatty fish, such as salmon, mackerel, herring, anchovies and sardines. If fish is not your thing, try soybeans (roasted), walnuts, flaxseed and chia seeds. Toss them in your salads, smoothies or cook your everyday food with canola oil. Omega-3 supplements are readily available. To check out some good reviews and find the one for you, see Research and You.

Pale Skin

Pale skin is one of the outwardly visible signs of low iron or anemia, which generally results from a reduction in the number of red blood cells or if those red blood cells are smaller and filled with less hemoglobin. You may also notice a shadow underneath your eyes. Iron deficiencies may be a sign of an underlying issue, so make sure you see a doctor. You can load up on lentils, beef, spinach, liver, sesame seeds and dried fruit (such as apricots, prunes, and raisins) to increase your iron.

Swollen, Cracked and Sore Lips

In the winter, lips crack easily and may even bleed but if you notice that your lips are seriously cracked and sore for long periods of time you may be dehydrated or you may have a riboflavin (or vitamin B2) deficiency. You can tell the difference if the dryness occurs around the outside of your lips and if you also have a swollen, dark-red tongue. Don’t delay in getting treatment since a riboflavin deficiency may cause nerve damage. To include more riboflavin in your diet eat almonds, salmon, broccoli, cheddar cheese, eggs, beef liver, lamb, milk, yogurt, mushrooms, spinach or sun-dried tomatoes.

Bleeding Gums

If you see a little blood on your toothbrush, it most likely means you need to floss more often or that you may have the beginnings of gingivitis. However, if you do floss regularly and your gums start bleeding for no reason, you may have a vitamin K deficiency. The role of vitamin K is to help blood clot or coagulate. You can get plenty of this nutrient from dark, leafy green vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley and Brussels sprouts. You can also consume other vegetables such as broccoli, cauliflower, and cabbage or fish, liver, meat and eggs.

Going Gray

Gray hair is a normal part of aging but if you notice a sudden change in your hair texture or if you’re going gray sooner than expected then a copper deficiency may be the culprit. Copper helps you create melatonin, one of the pigments that gives your hair its color. Low vitamin D or vitamin B-12 levels might also trigger premature graying. Try consuming almonds or hazelnuts to get more copper, drink fortified dairy products for vitamin D and eat animal products, including fish, meat, poultry and eggs for a vitamin B-12 deficiency.

Bottom Line

Nutritional deficiencies may be a result of underlying medical issues or conditions. Your body is a temple and will start to break down if you are depleted in certain minerals and vitamins. Each morning take a close look at your body and don’t delay if you see any of the signs we mentioned or others that concern you. Early detection is key.

Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy.

Choose A Path To Learn More About Your Health

Are you interesting in learning more about your health? Perhaps you want to understand how to get your body in better shape, or maybe you’re fascinated by what makes your body tick. If that’s the case, there are a few different paths you can take to learn more about your health. But before we get to the right paths to knowledge let’s consider one that you should avoid.

Make sure that you don’t start by conducting research online. If you type in any symptoms or signs of health issues online within five minutes, you are likely to diagnose yourself with a dangerous, perhaps life-threatening disease. The reason for this is obvious. Some of the most basic symptoms can crop up for no reason, or they can be the first sign of a fatal illness. But unless you have expert knowledge in this area, there’s no way to tell which it is. This brings us to the first pathway you can take to learn more about your health.

Study Medicine

If you want to learn more about your health and your body the best option is always going to be to study medicine. You probably think that you need to get great grades in school and have a massive IQ to study medicine, but that’s not true. Indeed you can take an RN to BSN online course with very little experience or existing knowledge. This will provide you with key information and give you the chance to get first-hand experience working in a hospital with patients. It is easily one of the best ways to learn more about the human body and your own health.

Talk To A Nutritionist

Of course, if you are interested in the state of your health specifically; you might want to think about speaking to a nutritionist. After all, ninety percent of health issues can be resolved by fixing your diet. You really are what you eat; whether you’re eating too much dairy, have an undiagnosed allergy to gluten or need to cut back on the red meats a nutritionist will be able to help.

Celebs regularly start by speaking to a nutritionist when they want to lose weight. So, if you are eager to get in shape, this could be a great place to begin.

Pick Up A Book

We definitely think that you need to stay offline if you want to learn more about the health. It’s impossible to ignore the scaremongering articles, and even positive health posts could lead you to weird sections of the web where you’ll be self-diagnosed with a fatal illness. However, you can still research and read. The books and resources that intern doctors read each night are readily available from sites like Amazon. If you’re interested in how your body works, why not read a few? Who knows it might encourage you to pursue a late career in medicine.

I hope this advice helps you find your own path to more knowledge about your health.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How To Eat Your Way To A Healthier Weight

Food means different things to different people. To some, it’s seen as a means to an end, to others an enjoyment, and to a select few an obsession. Although food is there to give us energy, the impact it can have on our bodies has meant that it’s easy to become obsessed over. Whether the obsession is taken to the extreme with weight gain or weight loss, it can often mean that an unhealthy view can be taken. However, food also does a lot of good in the world. It keeps us going, it keeps us happy, and it does have the power to transform a negative obsession into something more healthy.

Whether you want to be able to boost your weight loss or gain to get yourself to a healthier weight, you can do it with food. But, there are a few processes that you will need to put in place. First of all, you’re going to want to adjust your mindset. And secondly, you need to be able to see and use food in new ways. By gaining knowledge and happily adjusting your thought habits, you should be able to eat your way to your own healthy weight range using four simple techniques.

Clean Up Your Diet

Purge The Processed Stuff

The first thing that you need to be able to do is to clean up your diet. Because if you’re trying to reach a goal weight, the foods you eat will matter. You will find that filling up on processed foods will not help you here. So you may want to pinpoint the processed foods you can easily remove from your diet, such as salad dressings. As well as some of the most obvious choices like frozen foods or ready meals.

Cook From Scratch

Following on from this, you should also aim to cook from scratch as often as you can. When you’re eating processed or convenience food, you don’t really know what is in the food you’re eating. So you could be eating more calories than you need to be. Likewise, when you eat out a lot or order in, you could be consuming unhealthy calories that you can easily cut out.

Go Green

Then, you should work on filling up on greens a lot more. It’s important to have more fruits and vegetables in your diet and with your meals. This way, you’re getting enough nutrients in and helping to keep yourself full. So work on adding more leafy greens to your diet if you’re looking to make healthier changes to what you’re eating.

Read The Labels

You will also find that reading the labels on everything you buy will help you to clean up your diet too. Sometimes, there’s a lot more in the food that you eat that you realize. But when you make a habit of reading the labels, you’ll be able to figure out what products you should drop from your diet, as well as getting to know what is in the food that you eat.

Focus On The Macros

Get The Balance Right

The macronutrient makeup of your meals is important. If you’re looking to maintain a healthy weight, or get there, you’re going to need to monitor your macros and ensure that you have the balance between carbohydrates, fats, and proteins just right. If it’s fat loss that you’re after, you need to ensure that your macros work towards fat burning to help you get on the right track.

Play With Your Portions

However, you may realize that not every piece of advice you get on macros and the right balance will work for you. So, you have to be able to play around with your portions in order to find out what works best for you. Because everyone’s body will respond differently to different macro make ups. You need to be able to work with the right percentage of each in order to get your body to respond well.

Switch Up The Ingredients

But you’re also going to want to think about the actual food choices you’re making for each macro. You need to be able to choose good combinations between carbs, fats, and proteins that will work well together, without sticking to the same meals all of the time. So make sure you alternate between ingredients if you’re hoping to get the best results.

Food For Fuel

See Food Differently

However, the way that you’re going to be able to ensure that you can make the right changes to the way you eat is also in your mind, and not just with your food choices themselves. If you’re wondering how long does it take to lose weight? you’re going to need to work on your mental state as well as your choices. To do this, you should try to see food as fuel, rather than an indulgence, to help yourself get on the right track.

Time Your Meals Well

To do this, you should ensure that you’re working with timing when you eat. If you want to be able to get the most amount of energy out of your food, it’s important to eat the right things at certain times of the day – especially when you’re exercising. And you’re going to want to tailor your macros to this too. You may find that low carb evening meals will help you here, depending on your overall goals.

Listen To Your Body

A huge part of making this work for you is to listen to your body. It’s easy to see food as a pleasure source as well as fuel, and cravings can often control this. But you need to be able to identify emotional hunger vs. real hunger. Real hunger can be satisfied by any food and will come on gradually, so try to weed out emotional cravings and focus on fuel.

And Don’t Forget The Snacks

Then, you’re also going to want to work with some energy boosting snacks. When it’s an energy boost you’re after, things like bananas and nuts are great. You will often find that snacking smart can also ensure that you eat well and make healthier meal choices.

Be Smart With Your Habits

Portion Size

Sometimes, it’s not the food that you’re eating that’s the problem, but the portion size. When you’re looking to lose weight, you should bring these in, and if you need to put on weight, you should focus on larger portions. But it’s all relative. You just need to learn to be smarter with the size of your portions.

Eating Environment

Next, you should think about your eating environment. This is one of the most important areas of how your mind and body connect. Because where you eat can affect how much you eat, and your digestion. So always try to eat at a table and focus on your food, rather than mindlessly eating while doing another task, as that can cause you to overeat.

Eating Mindfully

To work with that last point, and not against it, and to really ensure that you can eat your way to a healthy weight, you should work on eating mindfully. By eating more mindfully, you’re more aware of how you eat, your habits, and how to ensure you have a healthy relationship with food. To do this, you will find that eating in silence helps, so does chewing a certain amount of time, or using your other hand to hold the utensils. The aim is to be more aware of yourself eating so that you can stop when you’re full, enjoy the meal, and take a healthier approach to eating in general.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

You Shouldn’t “Walk Off” An Injury

While often used as a comedic device, the idea of being able to “walk off” an injury is nevertheless a persistent one. Trip and fall while out running? Walk it off! Stretch too far during a yoga class? Walk it off! However, here are some reasons you shouldn’t walk off an injury.

The whole idea is based on a fundamental lack of understanding about the human body. While there are some injuries which are temporary – momentary spasms of pain that will recede on their own – there is a huge threat caused by trying to “walk off” an injury that can’t be walked off. Of course, you have no way of knowing if the injury you have sustained can be walked off before you try it – but what happens if you give it a go, and what harm are you doing if you’ve calculated incorrectly?

Think About R.I.C.E.

You’re more than likely aware of what “R.I.C.E” means in an injury capacity, but if not, let’s be clear – it’s not this:

What it actually stands for is the way that you should handle an injury:

R – Rest
I – Ice
C – Compression
E – Elevation

While you might think you will always know which injury needs the R.I.C.E. treatment and which doesn’t, you’re probably incorrect. R.I.C.E. is not just for those sudden, sharp injuries like turning your ankle – it should also be used for gradual stress injuries, that you might not even notice are building up.

As a rule, if you feel persistent pain – no matter how mild – in any area of your body, it needs to be R.I.C.E-d.

Strength Through Rest

You might think that because you work out regularly, use supplements like AlgaeCal, and have done your research, then you know best. You know that resting an injury can sometimes be worse for it than anything; back injuries, particularly, have a tendency to get worse rather than better if you cease all exercise.

However, learning about the AlgaeCal plant calcium side effects and researching the latest exercise techniques does not mean that you have the power to see into the future. How do you know the pain you’re experiencing in the moment is the kind that won’t benefit from rest?

Put simply: you don’t. It’s great that you have educated yourself on the supplements you should be taking if you exercise regularly and know your way around dealing with workout aches and pains, but you can’t predict the future. It’s far better to stop the moment you feel pain and make a clear-headed assessment of what’s happening to you.

Pain Isn’t Embarrassing

As mentioned at the beginning of this article, the “walk it off” line is often used in comedic terms – i.e. someone walks into a door and is told to “walk it off”. This suggests that pain is an embarrassment, the fault of the person who is feeling the pain.

This isn’t the case. It might be embarrassing to trip over while running, but the pain itself should never be a cause for shame. Bodies go wrong. We make mistakes, miscalculate, and hurt ourselves – it’s completely natural. What is embarrassing is trying to carry on when your body is telling you to stop, thereby inevitably making life worse for yourself. Don’t fall into this trap; if something hurts, stop, evaluate, and then make a decision on how to proceed – no matter what anyone else thinks.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Give Your Weight Loss A Boost

The early days of weight loss are arguably the most difficult. Not only are you getting used to exercising again after a certain period of time, but you’re probably adjusting your diet so that unhealthy food doesn’t hinder your progress. However, it’s easy to lose your motivation if, after a few weeks of healthy habits, there has been no change on the scales. Losing weight is a long process, but it can boost your enthusiasm if you see visible changes on the scales, or in your dress size. So here are a few ways to give your weight loss a boost, no matter where you are on your journey.

Fat-burning foods

No matter what adjustments you make to your diet, the one thing you must never do is cut out food altogether; just as a car won’t get very far on an empty tank of gas, your body won’t function well without the energy it makes from food. Instead, you can boost your weight loss by eating food that gives your body the vitamins it needs, without adding to your weight woes. Avocados, almonds, and sweet potato are all fat-burning foods that curb your appetite for several hours and keep you full of energy for longer. They’re also full of good fats that help you burn calories at the gym later.

Supplements

If you’re eating a more nutritional diet, then supplements might not do much for you. However, shakes and supplements are good if you’re temporarily trying to replace meals to kick start weight loss. When the body has no calories to burn, it enters a metabolic process called ketosis; which means that your body starts burning fat to make energy. For the first week or so of your weight loss process, you can look into meal replacements or buy Isagenix to lose weight. Meal replacement shakes will give your body the nutrients it needs to stay healthy, while still allowing your body to enter ketosis. Meal replacements are also good as a post-workout meal in the evenings; as your body doesn’t have to waste energy on digesting solid food.

HIIT

There’s so much debate whether cardio or weight training exercises are the best way to burn fat and build muscle. The truth is, the best kind of workout incorporates both. When you join a High Intensity Interval Training class you combine 30 seconds of weights and 30 seconds of cardio in three-minute increments for a 30-minute workout. It’s intense, but it can fit into even the busiest schedules, targets all your muscles, and has been shown to zap more belly fat than steady-paced moderate workouts. In addition to reducing body fat and improving muscle tone, HIIT helps to boost your metabolism. So you keep burning fat after your workout is complete.

Drink more water

Drinking water helps to boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking water helps your body stop retaining water, leading you to drop those extra pounds of water weight.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

3 Ways To Alleviate Running Pain

Running is a hard, but enjoyable past time for us. It gets us fitter, it makes us feel good by releasing endorphins into our system, increasing our quality of life overall! However, like any sport, running does come with pains and aches, some more serious than others. There are many different ways to alleviate running pain, and here are the best 3 ways to do it!

Get The Right Pair Of Shoes

Running shoes are incredibly important for the well-being of your legs. They properly distribute the weight of your feet across the sole and support your feet, unlike normal trainers. This is important because naturally, humans run on their feet! But in shoes, we run flat footed, and over extended periods of time, this causes damage to the feet themselves, the ankles and the knees. If you’re not running very often than a normal pair of running shoes will do you fine, but if you’re a more regular runner you need to get specially fitted shoes! Companies like FleetFeetSports offer fitting services and can find the perfect shoe for you, eliminating the risk of getting any foot related issues!

Stretch Out After Each Run

Stretching is also a very important component of running. When you exercise, your muscle contract and relax, however, due to the intensity of exercise your muscles don’t fully relax, instead they keep slightly contracted all throughout your run. If you get back from a run and don’t stretch out, you will continue to feel pain in your legs! Stretching forces your muscles to stop their constant contraction, meaning that you can relax and not have any problems. As an example, many runners will have stumbled across problems with the dreaded iliotibial band, causing a clicking whenever the knee is bent. This can be incredibly debilitating, however, if you purchase a foam roller from companies like Trigger Point there are stretches you can do to slowly nurse the IT band back to full health!

Get Physiotherapy

This is the last line of defense in alleviating injuries, and should only be done if you really need it! Physiotherapy differs from person to person as each problem is unique. However, they do offer medication and exercises after a consultation and examination of the problem you are having. Then a physician will take you through the necessary things you need to do. The treatment can often include massages and other muscular stimulation exercises. If you want to find out more about this topic, because it is very complex and specific, go to PainEndsHere.com. Companies like this are able to offer professional help for those that need it. So, if this applies to you then you should definitely reach out to one of these businesses.

So there you have it! The three best ways to alleviate running pain, any of these are guaranteed to make your pain go away. However, if it is more serious you need to make sure you see a doctor because you can’t remedy everything yourself! If you’re looking for other ways to avoid injuries when preparing for a run, read this.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Exercise Mistakes that Can Wreck Your Health

A lot of people don’t seem to recognize it, but the fact is that exercise can actually be pretty dangerous. If you take the time to think about it, of course, it will probably become clear what the potential problems are. After all, exercise sees you taking on a lot more physical exertion. You’re putting new demands on your body.

 

So you need to be very careful when it comes to exercise. If you’re not doing it properly, then you put a few aspects of your health in danger. We’re going to take a look at some of the most common mistakes that can have the precise opposite of the positive results on your body that you’re after!

 

Doing the wrong exercises

 

Some of the most popular exercises out there are actually not all that great for you. Some are these considered to be very basic exercises, go-to workout elements for beginners. Many are even taught to children at schools. Sadly, some of them do more damage than good.

 

Perhaps the most popular exercise that is known to do bodily damage is the humble crunch, otherwise known as a sit-up. You may think that this is a staple of any good bodybuilding exercise, but it’s actually best avoided; it does damage to your spine and your stomach muscles, which are the precise areas they’re supposed to be strengthening! Yes, crunches can help build up your abs – but your spine will be damaged in the long run. Planking is much better! Research the steps in your exercise routine; find alternatives if you need to.

 

Ignoring muscle strain

 

You’ve probably heard the saying “no pain, no gain” at some point in your life. It’s not just a classic quote in the world of body-building and general exercise; the saying dates back to spiritual writings as the second century. This saying is often taken to a bad end. There’s this idea among many fitness enthusiasts that by getting to a point where exercise is causing pain, and then working out through that pain, you’ll be gaining muscle and stamina in ways that simply aren’t possible otherwise. But this simply isn’t true.

 

Any pain you experience should be tended to as soon as possible, and your exercise regime may need to be altered as a result. For example, ankle, shin, or thigh pain may require the use of compression socks for a while. It’s true that some pain is inevitable, but this comes in the form of general aching from muscle fatigue and development. Profound pain isn’t going to help you get fitter!

 

 

Combining exercise with a small diet

 

There’s this common misconception that people who exercise must eat a lot eat less than people who don’t. After all, isn’t exercise mostly about weight loss? How else can they keep skinny if they’re not eating less than you?

 

Actually, people who exercise frequently probably eat more than they did before they exercised (unless they actually did have to lose weight!). You have to pay special attention to what you eat; you need to get a lot of nutrients, and most of the energy you need to exercise consistently will come from your food!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Lower Your Blood Sugar Level With These 4 Foods

Keeping our blood sugar levels low is extremely important. With an increasing number of people suffering from diabetes and prediabetes; it has never been more important to be aware of the food that we are putting into our bodies. Especially in order to keep our blood sugar at a healthy level.

Although there are no foods that directly lower blood sugar there are certain things that you can eat that have a low Glycemic Index (GI). These foods will help to keep your blood sugar at a healthy level and will help you to avoid sudden sugar spikes. So read on for our top foods for helping to lower high sugar levels and fight against diabetes.

Avocados

Avocados are an all-around winner as they offer so many health benefits. They contain polyunsaturated fatty acids and monounsaturated fatty acids that are extremely important of any healthy blood sugar eating plan. They can also improve insulin sensitivity and can also have a healthy impact on blood pressure and inflammation.

Recent studies have revealed that avocados can also lower the risk of metabolic syndrome; which can increase the risk of diabetes. Therefore it works in many different ways to keep blood sugar level working to avoid many other problems. So whether you integrate avocado on toast as a new breakfast dish, or whether you make delicious guacamole once or twice a week, integrating avocado into your weekly diet is really important.

Omega 3 Fish

Fish with omega-3 fatty acids are just about some of the best things that you can eat. As protein allows the body to repair and maintain itself and as it doesn’t have a GI ranking it will not raise your blood sugar levels. As protein also makes you feel fuller for longer it is a much better way of filling yourself up than with blood sugar raising foods such as bread, pasta and rice.

If you are unsure about your current level of blood sugar then you can do an blood sugar chart. Once you have a better idea of what your blood sugar levels are you will then be able to determine how much you need to adapt and change your diet. Adding omega-3 fatty acids is one of the best things that you can do to change your diet for the better so that you feel fuller for longer without spiking your blood sugar levels. The best fish for these healthy oils are salmon, tours, mackerel, halibut and albacore tuna.

Garlic

Everyone loves a bit of garlic and the good news is that it also has the potential to help manage our blood sugar levels. Regularly eating garlic can lower fasting blood glucose, which is basically your blood sugar when you haven’t eaten for a while. It doesn’t have a GI ranking so it works well in maintaining a low and healthy blood sugar level.

Apple Cider Vinegar

Apple cider vinegar contains an acetic acid which reduces certain enzymes in the stomach. It can also improve the insulin sensitivity in your body after meals. So adding just a little apple cider vinegar into your salads will, like all the above ingredients, go a long way in helping you to manage your blood sugar levels and keep them at a low and healthy level, long-term.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Tired of Being Tired? Read This

You may have heard that a good fitness regime helps you strengthen your energy levels. But a lot of people who have started a fitness regime end up feeling a bit baffled by this logic. After all, don’t you need good energy levels in the first place in order to exercise efficiently? This is true, to an extent. But it doesn’t mean you’re doomed to a life of being unfit if you feel your energy levels depleting way too quickly. This problem is mostly the result of mistakes in your approach. So, if you’re tired of being tired; here’s how to keep your energy level boosted!

Stop rushing!

Your energy levels are going to increase gradually. If you go from zero to a hundred with a fitness regime, then you’re going to tire yourself out like crazy. The key is to take things slowly to ensure you don’t eat up all your energy. Make reasonable short-term goals and work towards those – this will make your progression make less daunting.

Be careful with what you eat

Your diet is going to have a massive effect on your energy levels. Even if you’re not putting focus on exercise right now (mistake!), the right diet will help prevent both physical and mental fatigue. Make sure you’re getting enough energy-boosting nutrients such as protein and B vitamins. Ensure your meals have a few additives as possible; this includes any performance boosters, which is why people buy Isagenix. And be strategic with your portions! Too small a meal or snack will rob you of energy; too big a portion will divert all your energy towards digestion!

Get some more sleep

No matter how many energy-boosting methods you use, there will simply never be a better method than getting enough sleep every night. This is especially important if you’re working on a fitness regime. Don’t fall into the trap of associating sleep with laziness; this is a mindset that plagues many new go-getters in the world of fitness. Make sure you’re getting seven to eight hours of sleep every night; your body needs that recovery time. Try to ensure you’re going to bed at more or less the same time every night, and definitely ensure you’re waking up at a consistent time – even on your days off.

Take breaks

Whether you’re having an intense workout or simply working away at a desk job, you need to take breaks for both your body and mind. Overworking your muscles leads to fatigue and inefficiency. The problem, like what we talked about in the last section, is that people associate breaks with laziness. They see it as an indulgence, rather than for what it is – a necessity. Don’t skip breaks at home, at the gym, or at work!

Drink loads of water

Even mild dehydration is going to zap your energy levels. Unfortunately, most Americans are mildly dehydrated for most of the day. It’s estimated that we should be drinking around 1.5-2 liters of water a day. Those of us who are exercising need to drink a little more on the days of our workouts. Along with sleep, a healthy and regular intake of water is one of the most essential elements to maintaining energy levels.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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