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Doing your grocery when your stomach is empty would definitely tempt you to buy anything that catches your fancy.

It is best to do your grocery shopping after you have eaten your breakfast in the morning or your dinner in the evening.

Choose Canned or Bottled Products Carefully

do not buy those that are packed with oil.

Do not buy products that are labeled “hydrogenated”

This is one way to make sure that you only end up with healthy food choices.

avoid products with high fructose or glucose content

This is why it is very important that you first check product labels before you buy anything.

Buy Organic Meat and Poultry

it is better to buy them locally.

additional bonus you get from making healthy food choices.

Make Wise Grocery Product Choices

opt for low sodium prepackaged foods.

Making these simple healthy food choices will ensure that you will avoid various illnesses like hypertension or cardiac problems.

opt for food alternatives like broccoli.

When buying breads and cereals, you should opt for whole grain foods.

You need to make sure that every food that gets into your grocery basket is healthy for you

s the first of it's kind to prove that exercise during work hours has mental, as well as physical benefits.

Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.'

In United States, farm animals outweigh their human brethren by a factor of four to one, effectively making the US "population” balloon from 295 million to 1.2 billion.

In Canada, farm animals also outweigh people by a factor of four to one. On a given day there are approximately 14.6 million beef and dairy cattle, 13 million pigs, 8 million turkeys, 96 million chickens, and 30 million people alive in Canada.3

Your pre- and post-workout meals should be in the form of a protein shake made with a minimum of 48 g of protein, skim milk and fruit

he protein in skim milk stimulates muscle synthesis better than the protein in soy milk. Carbohydrates like fruit enhance muscle tissue building when combined with protein powder. The amino acids in protein powders are more quickly absorbed into your bloodstream and your muscle cells compared to meat and chicken, optimally enhancing muscle growth.

Protein powders are dietary supplements and must not replace all the sources of protein in your diet. Healthy options of high-protein foods include lean chicken breast, turkey, mackerel, lean meat, low-fat dairy and salmon. Chicken breast, turkey and mackerel are high in magnesium, a mineral essential for optimal muscular contraction

Lean red meat is high in iron, necessary for effective transport and use of oxygen, giving you maximal energy. Low-fat dairy products are rich in calcium, another minimal necessary for muscular contraction. Salmon is rich in omega-3 fatty acids, which helps to reduce muscle soreness and inflammation.

Plant sources of protein like beans, rice, wheat, nuts and seeds are incomplete proteins. This means such plants are missing at least one essential amino acid. If you do not eat animal products, combine two different sources of plant protein such as beans with rice, seeds, corn, wheat or nuts. Consuming multiple sources of plant protein ensures you eat all the essential amino acids your body needs to build muscle.

A healthy diet must include carbohydrates, which are broken down into glucose that the body's cells use as energy

Fresh fruits

Fresh vegetables

If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat—

Calcium-rich foods

A new twist on an old favorite

Some general tips for comfort foods:

Consume them less often.

Eat smaller amounts.

a lower-calorie version.

Making the same healthy eating choices over time can lead to better eating habits.

thinking more positively

focusing on what you can have

We've promoted a diet that has added excessively to global warming

Meat should be a supporting actor on the plate, not the main character."

mainly made up of protein. However, p

mainly made up of protein. H

mainly

Proteins are made up of smaller units called amino acids. Our bodies cannot manufacture nine of the amino acids, so it is important to include all these amino acids in our diets.

Our protein needs depend on our age, size, and activity level.

Vegetable group

unbalanced diet can cause problems with maintenance

Growth and development

balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol

Balance your calorie intake with exercise.

Eat 2 cups (4 servings) of fruit

Eat 3 ounces or more of whole-grain products per day.

Avoid trans fatty acids,

Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.

Obviously, the closer you get to your workout time, the smaller the meal should be

Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.

If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.

Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.

Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late

The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.

f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.

Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.

For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.

Egg Protein This is the most old school type of protein. Surely you remember the movie Rocky where he drinks the eggs before training. This is actually very dangerous to do as it can lead to several illnesses and poisoning.

Fortunately there are egg white protein products available and of course you can separate the yolks and cook the whites so you can get your egg protein this way. It's a rich source of BCAA's and arginine.

Milk Protein comes from cow's milk after the water has been removed and most of the carbs and fat have been taken out. Milk protein is actually the source of two other proteins we covered earlier; whey and casein. You have had milk since childhood unless you are lactose intolerant.

here are two forms of milk protein. The first is Milk Protein Concentrate. When the whole milk is filtered most of the carbs and fat are removed. The process that does this is known as ultrafiltration. The second type is Milk Protein Isolate. When the milk is processed even more, this leads to the isolate. The milk protein isolate is 85% protein. Despite the fat and carbs being taken out, much of the whey and casein remain.

Soy Protein Soy Protein is derived exclusively from soy beans. Soy protein provides a healthy way to get non-animal protein into your diet. They're great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carbohydrate diets. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute for vegetarians. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat - a bodybuilder's dream come true!

Beef Protein The protein that is derived from beef after the cholesterol and fat has been removed is known as Beef Protein. This one has really grown in popularity over the past couple of years and is relatively new when it comes to protein supplementation.

The only type of beef protein available is Beef Protein Isolate. This type has been broken down from larger fragments into smaller ones like both whey and casein isolate. It is best to take beef protein in the morning or around your training.

This translates to about 28 to 40 calories from protein per 1 lb. of body weight each day. Previous recommendations have suggested protein intake in excess of 1.5 g per 1 lb. of body weight.

Protein is composed of amino acids, which provide protein with its ability to promote tissue growth and meet other bodily needs. The body can produce many of these amino acids on its own, although nine are deemed "essential" because the body can not manufacture them. The best sources of protein for building muscle are those that contain all nine essential amino acids. Meat, eggs, dairy products and soy have all essential amino acids.

Whey and casein protein are two popular protein supplements in the fitness industry. Both of these proteins come from milk extract and can be effective stimulants for new muscle growth, especially when combined with carbohydrates.

If you are not a weightlifter, you still need a certain amount of protein each day. Most healthy adults need 0.4 to 0.5 g of protein per 1 lb. of body weight each day

Endurance athletes, on the other hand, need about 0.6 to 0.7 g of this nutrient per 1 lb. of body weight. Protein should generally account for about 10 to 15 percent of your total calories daily.

ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.

The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.

Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.

If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.

your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.

A:  First, let me emphasize that our bodies already produce creatine naturally.  Did you ever watch the transformers when you were a kid?  Well if not, there were groups of robots called " combiners. "  They would join together and form an even larger and more massive robot, crushing everything in their paths!  Our liver does the same thing with the three amino acids, Arginine, Glycine and Methionine.  It combines them to form creatine, much like the constructicons combined to form devastator!  Ok so that was a lame example, but it explains the process quite nicely.  

Q: What exactly does creatine do?

1. Creatine works mainly to increase our Creatine Phosphate System

2. Increases The Pump!

3. Increases The Reparation Process of Bodybuilding.

Q: How exactly does Creatine Apply to An Athlete?

A:  Simple, it does so by enhancing your creatine phosphate energy system.  This does a number of things: 1.  Increases explosion - Most athletes notice more explosiveness after utilizing this supplement 2.  Allows yourself to push yourself harder and longer. 

Q: What are the side effects of Creatine, and in General how safe is it? A:  As stated above, creatine is not, and I repeat not a hormone.  Therefore it does not have the side effects associated with any Prohormone or illegal steroid. There have been hundreds of studies done on creatine that all show that it is a safe supplement. To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999!  That statistic alone speaks volumes about the safety and efficiency of this supplement!  Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )

: I don't workout, but do you think that creatine will build muscles and help me to lose fat?

No!  If you don't workout I cannot imagine what supplement would help you.  Creatine provides your muscles with more short term energy - but that is wasted if you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.

Q: Since Creatine makes you gain weight should I not take it on a cut?

Yes, creatine causes your body to hold water, but that is a good thing!  The fact that your muscles are super hydrated even on a cut is fantastic.  I see absolutely no correlation between taking creatine and our body storing fat.  If anything, creatine will assist us in maintaining more lean mass while dieting.  In my mind there is no point to discontinuing the use of creatine while trying to burn fat.

Can I take Creatine and Protein at the same time?

Firstly, protein is a food product.  If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods.  To top this off, creatine is not much use without a significant protein intake.  What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?  

Which supplement is Better Creatine or Protein?

:  ( I probably get asked this question at least once a day through email.)  Amino acids are the building blocks of our muscles.  If you do not get enough than there is no point to working out.  Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein.  However I do want to stress that creatine is an excellent supplement.  In fact for assistance in muscular gains I would rate it second only to whey.

Do you feel that creatine is cheating?  I want to earn my muscles the hard way and don't want to cheat to get them.

( I can't stand these types of questions!!! )  Yes, you would be cheating.  You would be cheating yourself out of great gains by not supplementing with it!

s there anything I can take to make creatine a more effective supplement?

The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated!  It relies heavily on this, so you must drink tons of water, if you want optimal results from it.  Super hydrating your body will also improve your weight room pumps tremendously!

What is the best method, dose wise, of taking creatine?

For creatine to produce optimal results, muscle stores must be topped off or saturated with it.  To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings.  This is the quickest and in my opinion the " best " way to saturate your muscles with creatine.  Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels.  After this, any creatine you take will be excreted as creatinine.

Do I need to Cycle Creatine?

My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks.  Following this, there are two particular strategies: 1.  You can take one to two weeks off and then start the cycle over.  Many athletes attest to receiving a better results this way.  2.  However, several athletes will never come off of it.  They will load it for 5 days, maintain for a few weeks and then reload again.  This is increasingly becoming the more popular method of usage.

It is common to want to increase your weight lifting weight. Stepping up to the next level depends on several factors, primarily your routine and your capability. Below are some suggestions on how to enhance your workout. Keep in mind that if you intend to increase your weight lifting weight you will be susceptible to gaining bulk and strength as opposed to sculpted toning and increased flexibility.

3. Add Some Extra Fuel There is a reason why so many weightlifters consume formulated shakes, bars and supplements. Whether it is protein, amino acids or a multivitamin, these products can enhance power and strength. The only way to find out what is best for you is by trial and error. Start with a good protein shake and take note of any improved capability when increasing your weightlifting weight. If it works, then continue using it. If it does not work then try another formula. Speak to your doctor before attempting any muscle building program. Certain formulas can affect people in different ways.

4. Balance Your Routine If your routine favors specific muscle groups over others, increasing weightlifting weight will always be a challenge. For example, when the biceps are at their peak and the triceps are trying to catch up, not only will your balance be compromised but you will also risk potential injury. Understanding your muscles and how they work will do wonders for your workout. Look up images and descriptions of the musculoskeletal anatomy and take note of the intricate levels of muscle tissue. Becoming familiar with muscle actions will create a picture in your head during your workout that will remind you of a properly balanced routine. When the muscles are within the same power capability, then you should be able to increase your weightlifting weight accordingly.

Set an alarm to go off every hour to remind you to stand up and move around.

Use the restroom on another floor and take the stairs

Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.

Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs)

Deliver documents or messages to co-workers in person rather than by email Go to the mall for lunch and park on the opposite end of the food court.

Get a headset for your phone so you can move around while you talk

If you have your own office, consider keeping a resistance band, ankle weights and even a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone.

Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to: Work with local gyms to provide membership discounts for employees Work with local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will even do this for free Set up daily or weekly walks during lunch or after work Give you extra breaks during the day to take quick walks Be active. If the boss exercise, employees will take their own health more seriously

Choose whole grains versus refined grains more often.

Choose fish* and meat alternatives such as beans, lentils and tofu more often.

Drink skim, 1% or 2% milk each day.

Within each food group, choose foods that are lower in fat, sugar and salt.

Include a small amount (30 – 45 mL) of unsaturated fat, such as oil, salad dressing, soft margarine or mayonnaise each day.

Limit your intake of : saturated fats from fatty meats, butter, lard, shortening and hard margarine sugar from desserts and soft drinks foods and beverages high in calories, fat, sugar or salt

Avoid foods with trans fats.

CFG recommends two food guide servings of fish each week. See Health Canada’s advice on limiting certain types of fish

By eating a variety of foods from each of the food groups you’re more likely to get all of the nutrients you need, and by limiting your intake of fat, sugar and salt, our eating pattern will be healthier.