Protein and Carbs

To eat less, eat more

Grabbing a 100-calorie snack pack of cookies or pretzels may seem virtuous, but it's more likely to make you hungrier than if you ate something more substantial, says Amy Goodson, RD, dietitian for Texas Health Ben Hogan Sports Medicine. "Eating small amounts of carbohydrates does nothing but spike your blood sugar and leave you wanting more carbs." Goodson recommends choosing a protein such as peanut butter or string cheese with an apple. "They are higher in calories per serving, but the protein and fat helps you get full faster and stay full longer—and you end up eating fewer calories overall," she says.

What are calories?

Calories refer to the amount of energy released by food, which is determined by the content of carbohydrates, protein and fat. You can either use that energy through physical activity or the body stores it in the form of fat for future use. The nutritional value of food has an effect on your overall health, but the key for maintaining a healthy weight is to watch the total number of calories consumed.

Learn Ways to relax

Stress is a natural part of life. And while beneficial in small doses, a large amount of stress can cause harm to a person’s mental and physical health. The detrimental effects of stress may include anxiety, chest pain, frequent headaches, rapid heartbeat, and weight gain or weight loss.

If you are a person who suffers from the detrimental effects of stress, whether frequently or infrequently, it is important to learn a few techniques to help you manage your stress levels and overall well being.

Aromatherapy

Aromatherapy is the practice of using naturally extracted aromatic essences, also known as essential oils, from plants to balance the body and promote mental and physical health.

There are several types of essential oils that are used to reduce tension and promote relaxation. Essential oils that may help relax your body and calm your mind include chamomile, marjoram, lavender, lemon, rose, sage, and ylang ylang.

Essential oils can be either applied directly to the skin or used in a diffuser. If applying to your skin, make sure the oils you select are meant for use on the body, and be sure to perform an allergy test before applying to a large area. To use a diffuser, place a few drops of the essential oil (I am a young living distributor) of your choice inside (love peace and calming) and allow the aroma to slowly permeate into the air.

Deep Breathing

Deep breathing, also known as controlled breathing, is beneficial when it comes to reducing stress levels. In addition to loosening rigid, tense muscles and promoting relaxation and sleep, deep breathing can also improve your body’s nitric oxide levels, which can in turn lower your heart rate and combat high blood pressure.

To reap the benefits of deep breath;  deep breathing sessions range from 20 to 30 minutes.

Gentle Stretching

Gentle stretching can make your skeletal muscles pliable and supple. Incorporating a stretching routine helps blood flow to the brain and skeletal muscles, and also increases your threshold to pain.

All parts of the body can benefit from gentle stretching. For example, rotator cuff may help strengthen the shoulder area while also improving your full range of motion and blood flow.

And relax:)

Protein. How much?

How much protein do I really need?

Sorry, there's no definitive answer. Every expert has a different opinion. Here are a few examples:

Let's start with  research... suggests that the type of sport you do has an effect on the amount of protein you need. Strength sports  people need approx 2.0 gms of protein per kg of bodyweight per day.  Athletes who need speed first, then strength, then endurance need about 1.7g/kg/day & endurance athletes need 1.4g/kg/day.

This requirement is based on a high level of training, 3-4 hours a day. If you are only training 1-2 hours a day, your requirement will be less, by approx 0.3g/kg/day. For an 80kg man doing 1-2 hours riding a day, this would be 80 x 1.1g = 88g per day. Doing 3-4 hours riding, he would need 80 x 1.4g = 112g. NB : These are his rough guidelines only, each person will have different individual needs.