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Motivational Monday

What to eat?

What to eat before exercising:

The truth is, if you're exercising moderately for less than an hour, you really don't need to "fuel up" with extra food for the workout — especially if you're exercising in an effort to lose weight. But if you feel more energized when you've eaten beforehand, I suggest having something small, like a piece of fruit. A banana makes the perfect pre-workout snack because it's easy to digest and provides a good amount of potassium, an electrolyte that gets depleted when you sweat during physical exertion. Give your workout an extra boost by having caffeinated coffee or tea before you hit the gym. Caffeine essentially allows you to push yourself harder for longer while you're exercising and decreases perceived muscle pain during the workout. Drink one cup of coffee (or 2 cups of tea) at least a half hour before your workout to allow the caffeine time to absorb and work its magic.

What to eat before going to bed:

It's smart to avoid eating large, heavy meals late in the evening — they can make you feel uncomfortably full and keep you up tossing and turning — but a light snack (150 calories or less) with the right mix of ingredients can help you get a better night's rest. Among the best natural sedatives is tryptophan, one of the ingredients necessary for the body to make serotonin, a brain chemical that helps you feel calm and drowsy. The trick is to combine tryptophan-containing foods like turkey, milk, cheese, and eggs with carbohydrates, which help transport tryptophan into the brain, where it can make you sleepy. A plain rice cake (those are your carbs) with some low-fat cheese (that's your tryptophan source) is the perfect sleep-inducing snack. Also, sip chamomile tea in the evening: This calming brew appears to act as a mild sedative and may help relieve muscle tension and ease anxiety before hitting the sack.

What to eat before a long car ride:

When you know you're going to have to stay awake and alert for a long drive, it's a good idea to grab a lean caffeinated beverage, like a skim latte or a mug of black tea, to help you stay attentive and focused on the road. Caffeine levels peak 30 to 60 minutes after ingestion, so try to drink yours at least a half hour before you take off. You should also grab a protein-rich snack, since the protein has more staying power than other nutrients and will keep you from getting hungry as the ride drags on. I recommend 1-2 handfuls of almonds or roasted edamame (roasted edamame, which are roasted soybeans, have even more than protein than the nuts).

What to eat before a job interview or big test:

When you're looking for a breakfast meal that can enhance concentration and catapult you to the top of your mental game, think protein! New research shows that protein activates the cells in your brain that keep you alert and focused, so it's definitely key before a stressful exam or interview. For a truly protein-packed meal, enjoy a protein smoothie (blend together a 6-ounce container of flavored Greek yogurt, 3/4 cup skim milk, 1 cup fresh or frozen berries, and a handful of ice cubes). And consider coupling the smoothie with a plate of protein-rich scrambled eggs mixed with chopped tomato and smoked salmon. The omega-3 fats in the salmon don't give you an instant mental boost, but they do improve long-term brain health — so when you land the job after your power interview, your brain will be primed and extra sharp for your first day of work! Remember: Before an important work event, avoid experimenting with any new foods or eating a large fattening meal, gassy vegetables, high-fiber foods (unless you're sure they don't bother you)

Easter break

lying in bed, doing nothing & eating countless amount of chocolate. I wish it was Monday yet, the 5 day break before finals is killing me. Keep your fingers crossed for the boys! :) Oh and I might be launching my hockey blog once again.

7 great low-carb veggies

Spinach

Popeye had the right idea when he bulked up on green, leafy spinach. This low-carb veggie is loaded with folate, beta carotene, iron, and vitamin K. To get the biggest nutritional punch, ditch the canned stuff and buy it fresh or frozen. Fold steamed spinach into an egg-white omelette at breakfast or toss fresh leaves in a healthy, low carbohydrate salad at lunch or dinner.

Tomato

Tomatoes, another superfood, are packed with vitamin C and are good sources of vitamin A, potassium, and fiber. They’re also low-carb and low-cal — just 32 calories per cup. The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may protect against heart disease and prostate cancer. Add a slice of juicy tomato to your next sandwich or cook up a big pot of tomato sauce, a great topping for veggies, chicken, and other good foods.

Broccoli

If you’re not already eating broccoli, make a point of adding it to your meal plan. It’s low carbohydrate and loaded with vitamins A (beta carotene), C, and D. It also has calcium, fiber, and iron. Look for florets that are packed tightly together and are dark green and not yellowing. Eat broccoli soon after buying it. Consider including raw or lightly steamed broccoli on your next party platter instead of chips.

Cucumber

Cucumbers are a cool, crisp, low-carb choice — a generous one-cup portion has fewer than 5 grams of carbohydrate. You can get your fill of this low-carbohydrate vegetable without worrying about raising your blood sugar too much. Cucumbers are a good source of vitamin K and they also contain potassium and vitamin C. Keep in mind that cucumbers are not only for salads on a diabetic diet. Consider adding thin slices to sandwiches or wraps.

Cabbage

Eating cabbage is an inexpensive way to get vitamins K and C and antioxidants. Cabbage is also a good source of manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that is firm with shiny leaves. When you get it home, put it in the refrigerator. Cover it with plastic wrap once it’s cut to slow down the loss of vitamins. Experiment with recipes that use this low carbohydrate vegetable raw as well as cooked.

Brussels sprouts

Brussels sprouts might not win any popularity contests, but they deserve a spot in your meal plan. Besides being low-carb, these mini cabbages are full of vitamins A, C, and folic acid, and fiber. And just like cabbage, brussels sprouts are a cruciferous low-carbohydrate veggie, which experts believe may ward off some cancers.

Cauliflower

Another neglected low-carbohydrate veggie. This vegetable is brimming with vitamin C. In fact, just one serving has more than half your daily requirement. It contains fiber, calcium, and iron to boot. Cauliflower is also a versatile low-carb vegetable. You can serve it raw on a veggie tray, or cook it by roasting or steaming. It’s also great cooked and pureed into a silky soup; just cook until tender, then blend it with chicken broth.

Motivational Monday

Tea > water

Black tea

- reduces risk of heart attacks, strokes and death from cardiovascular disease i women

- can prevent clogged arteties, improve blood vessle functionioning

- lowers blood pressure

- fights cavities

White tea

- destroys over 80 percent of viruses withing 10 minutes

- aids in cancer prevention

Green tea

- destroys cancer cells

- slows spread of breast cancer and protects smokers from lung cancer

- raises your metabolic rate and burns more calories

- read more about benefits of drinking green tea

The last but not least - tea counts towards your daily water intake. I've been drinking a lot of tea lately because it tastes much better than water (let's be honest, water is boring and it's almost impossible to drink over 2 litres of it every day). A cup of tea is always fun to drink even when you don't add sugar in it (which I haven't done for year!) and you can get like ten billion various flavours. Water only have one.

Do you drink tea? What is your favourite type of tea? Do you prefer fruit tea or 'basic' green/white/black tea?

(I'm also planning on a post about my favourite types of tea one day.)