Daily Archives: 2 Sep 2017

Negative Habits and a Positive Outlook

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We’ve all been unhappy at one time or another. Yet, when you look back at an unhappy time in your life, did you really want to be there? Did you actually want to be unhappy? You see, unhappy people do not want to be unhappy. They are just the same as successful people. They want to achieve goals and get to where they want to be. They want to make their dreams a reality and change their own personal circumstance in the process. In short, unhappy people want to be happy. So, why aren’t they?

The main reason is that unhappiness produces stressful and unhappy emotions. This stress and these emotions combine to cause unhappy people to take actions that are designed to keep them stuck in the very situation that makes them unhappy. They actually begin to develop the habit of being unhappy. Yes, you read that correctly. Unhappiness can be a habit. So can under productivity. So can failure. Any negative emotion can and will become habitual if experienced long enough. Negative thoughts produce negative actions which cause negative results. These negative results, in turn, produce more negative thoughts that reinforce the process. The end result is a habitual and cyclical negativity.

Habits occur because the brain loves to be economical. You see, thinking about something costs calories. Habitual behavior is largely unthinking behavior. So, when habits form, the brain becomes more efficient in how it uses energy. This is a biological imperative that developed back in the days when we hunted and gathered food that was scarce. The more you can “autopilot” behavior, the less likely it is that you’re going to starve.

Breaking negative habitual behaviors isn’t hard if you approach the problem correctly. The first step is to recognize the negative behavior for what it is. Remember, habits are ingrained, unthinking behaviors. Many times, people with bad habits don’t know they have them. To find a negative habit, you have to look for repetitive actions. Are there things you do, time and time again, that always turn our badly? There’s your negative habitual behavior.

Once you identify the bad habit, you begin to take conscious steps to modify the negative behavior. This means that you act contrary to the way you usually act under the circumstances. In other words, if you usually turn right in a given situation, you force yourself to turn left. You do the opposite of what it is you usually do. The end result is that you begin to break the habitual behavior that has been causing you so much trouble.

Top 5 Foods to Eat Before a Workout

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Before exercising, it is important to fuel your body for the work that it is about to do. Eating too little or not at all before a workout will likely lead to quick fatigue and weakness due to low blood glucose. On the other hand, consuming too much food before exercise may cause stomach discomfort, nausea or cramping. The foods you choose to consume is just as important as eating pre-workout. The timing of meals as well can affect energy levels during exercise.

Pre-Workout Nutrition Facts

A good pre-workout meal plan should incorporate protein rich foods with carbohydrates. Of course, carbohydrates are your body’s primary source of energy. These macro-nutrients can be further broken down into two groups – complex carbs and simple sugars. The type of carbs to eat before an exercise session largely depends on the timing of a meal. Generally, food sources with simple sugars digest quickly and provide the body with fast acting glucose. For this reason, they make good snacks, which you can eat 30 minutes to an hour before exercise. On the other hand, complex or low GI carbohydrates are best eaten at least 3 hours before workouts since they take longer to digest. On the plus side, such carbohydrates will give the body a slow release of energy, allowing you to exercise for longer without experiencing total fatigue in the middle of your workout.

Proteins consumed pre-workout help to prevent muscle catabolism during the exercise session. Although high in calories, fats should be avoided before workouts since they metabolize slowly. In fact, they can leave you feeling sluggish and heavy.

Top 5 Pre-Workout Foods

Now that you know what nutrients are most beneficial to the body before exercise, the next step that follows is coming up with a meal plan. Here are a few suggestions for top 5 foods to eat before a workout. Take note also of the recommended meal timing for the various foods.

1. Chicken, Brown Rice and Leafy Greens
This dish will fully nourish your body if taken 3-hours before you hit the gym, running track or aerobics class. A meal like this will provide you with low-fat protein from the lean chicken to promote muscle anabolism as well as a slow release of energy from leafy greens and the brown rice.

2. Wholegrain Bread
Adding wholegrain bread to your pre-workout diet is highly recommended if you engage in endurance training activities like running, cycling or swimming. When consumed 2-3 hours pre-workout, wholegrain bread will help your body to increase glycogen reserves and provide a slow release of energy to fuel you throughout the exercise session.

3. Eggs
Eggs are great pre-workout foods for bodybuilders. Whether you like them fried, scrambled or boiled, they are rich in protein. As a result, eggs supply the body with branched chain amino acids, which prevent muscle breakdown in case glycogen reserves run out as you exercise. What’s more, you can control the fat and cholesterol content by removing the egg yolk. Eggs should be consumed 2-3 hours before your workouts to ensure ample digestion time.

4. Greek Yogurt and Dried Fruit
Dried fruits and yogurt can be consumed 1-1.5 hours before exercise to provide the body with a quick source of simple sugars and protein. For the best results, opt for low-fat, Greek yogurt, which tends to have the highest protein content.

5. Apples
Sometimes it can be hard to find time for whooping up a meal or even wholesome snack before heading out to the gym or running trail. In such cases, a quick dose of carbohydrates is your best bet to invigorate the body before the workout. Apples are healthy energizing foods that will boost your glucose levels when consumed even 30-40 minutes before a workout.

Lastly, remember to drink enough water before your workouts to avoid dehydration. Dehydration can lead to fatigue and loss of coordination, which may increase risk of injuries during exercise. Try drinking 16-24 ounces of water an hour before workouts and at least 7-10-ounces every 20-30 minutes of exercise.