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@loudandsensitive-blog

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A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected theyâd be asked the âhalf empty or half fullâ question. Instead, with a smile on her face she inquired, âHow heavy is this glass of water?â The answers called out ranged from 8oz to 20 oz. She replied, âThe absolute weight doesnât matter. It depends on how long I hold it. If i hold it for a minute, its not a problem. If i hold it for an hour, iâll have an ache in my arm. If i hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesnât change, but the longer I hold it, the heavier it becomes.â She continued, âThe stress and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them for a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed - incapable of doing anything.â Always remember to put the glass down.
(via iamcharliesangel)

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Eating Before Exercise for Maximum Results
Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too? Usually not. If youâre eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that. There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use upâbut not fewer than your body needs to function at its best. The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Hereâs what you need to eat and drink to get the results you want! Your Pre-Exercise Fluid Needs Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout. Your Pre-Exercise Meal or Snack News flash: Most of the fuel you use during exercise doesnât come from the food youâve recently eaten! It actually comes from the carbohydrates (called âglycogenâ) and fat thatâs stored in your muscles, liver, and fat cells. Thatâs enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise. This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isnât convenient, donât feel like eating first is a must. Some people do have a hard time exercising without eating first, especially if itâs been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintnessâespecially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, youâll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.
If you are a moderate exerciser who tends to perform better with a pre-exercise snack, there are two ways to handle your needs: 1. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:
Fruit juice
Fruit smoothie
High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
Sports drinks
Pretzels or bagels (but not whole grain varieties, which digest slowly)
Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)
2. Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal â or a little more if your exercise is âhigh intensityâ (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:
Fruit and yogurt
Nuts
Oatmeal
Cereals (with more than 3 grams of fiber) and milk
Trail mix with nuts and dried fruit
Hummus and raw veggies
Hard boiled eggs (or egg whites)
Cottage cheese and fruit
Half a peanut butter or turkey/chicken sandwich on whole grain bread
Whole grain crackers with nut butter or cheese
Whole grain fig (or fruit) Newton cookies
Milk (especially chocolate milk)
Tomato or vegetable juice
Yogurt smoothie (with added protein powder, if desired)
Most protein/energy barsÂ
As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

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Mark Mcmorris
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ez a nĆ

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Az ajtĂł kinyĂlt, Ă©s a lĂĄny belĂ©pett. â Ăde lĂ©gĂĄramlat surrant be vele, mely szelĂden meglegyintette az arcokat, s megcsiklandozĂĄ a szempillĂĄkat: a vastag ködön ĂĄt, mintha egy sugĂĄr is lopĂłzott volna az ablakhoz, Ă©s ott tĂĄncolna a jĂ©gvirĂĄgok között, megsokszorozva magĂĄt a tĂĄrgyalĂĄsi terem falain Ă©s bĂștorzatĂĄn.