What You Should Actually Eat Before and After a Workout

We’re a few months into the year, and it’s time to kick those New Year’s resolutions up a notch (or you know, restart it). They say abs are made in the kitchen, but what does that actually mean?

Whether you’re working out to slim, bulk, tone, or just stay healthy, I’m sharing my best tips on what to eat both before and after your workouts.

What does the body need before a workout?
As expected, needs tend to vary based on the type, time, and intensity of a workout. I will explain that timing is everything in pre-workout eating choices. Two to four hours before, I encourage eating a small meal that won’t weigh too heavy on the stomach or throw off your digestion. If you’re pressed for time and only have 30 to 60 minutes before your workout, I will say, “look for snacks that contain carbohydrates and have less than four grams of fat, 10 grams of protein, and five grams of fiber.”

Also, overnight oats, smoothies heavy in fruit, and chia pudding can be great starters before a workout. Foods closer to the workout, “Things like a banana, white mini bagel, one ounce of pretzels, fruit leather (dried fruit), eight ounces of a sports drink, a jam sandwich on white bread, or sports gummies work great.” Rule of thumb: complex carbs early and simpler carbs when you’re in a pinch.

What does the body need after a workout?
To repair the body after putting in work, protein and carbohydrates are both crucial, remember, “post-workout snacks are meant to replenish your body and initiate muscle growth, and therefore should be eaten within one to two hours after the completion of a workout.” Though sweating can stir up some serious munchies, I encourage keeping portion sizes in control and, of course, drinking lots of water.

Post-workout snack ideas
Time is of the essence when that post-gym hunger hits. For quick and effective snacks, I recommend apples with nut butter or whole-grain crackers with hummus to hit a solid macro ratio. If you have a bit more time, I recommend a protein smoothie. Some recipes consists of “eight to 10 ounces of liquid of your choice, 15 to 20 grams of your favorite protein powder, one tablespoon of nut butter, and a pinch of cinnamon.”

“A grain bowl made with quinoa, veggies, and chicken is a great option. You can also try two street tacos with black beans, veggies, and cheese paired with a piece of fruit and some chocolate milk.” I also think that adding chocolate milk can help replenish electrolytes, carbs, and protein after a workout.

As always, consult your doctor or nutritionist before trying supplements or switching up your diet.

ByJenniferlynn

Advertisements

CHECK THIS OUT!!! A TOTAL LOSS OF 290 LBS. / BYJENNIFERLYNN

Today’s video is about 3 cosmetologist that started their weight loss journey at 3 different times. Many sacrifices have been made as well as life changes. We have all 3 experienced different process’s in losing the weight. All 3 of our lives have changed dramatically in so many different ways. Too getting married, to having babies, moving into our homes. A lot of learning a new lifestyle along the way and keeping that lifestyle.

A Good Life Contains These 6 Essentials

The values that make up the foundation of a life well lived—and, no surprise, money isn’t one of them
Jennifer Sauri

June 26, 2018
The ultimate expression of life is not a paycheck. The ultimate expression of life is not a Mercedes. The ultimate expression of life is not a million dollars or a bank account or a home. The ultimate expression of life is living a good life.
Here’s what we must ask constantly, What, for me, would be a good life? And you have to keep going over and over the list—a list including areas such as spirituality, economics, health, relationships and recreation.
So, what would constitute a good life? Here is a short list:

1. Productivity

You won’t be happy if you don’t produce. The game of life is not rest. Yes, we must rest, but only long enough to gather strength to get back to productivity.
What’s the reason for the seasons and the seeds, the soil and the sunshine, the rain and the miracle of life? It’s to see what you can do with it—to try your hand to see what you can do.

2. Good Friends

Friendship is probably the greatest support system in the world, so don’t deny yourself the time to develop it. Nothing can match it. It’s extraordinary in its benefit.
Friends are those wonderful people who know all about you and still like you. I lost one of my dearest friends when she was only 43—heart attack. As one of my very special friends, I used to say that if I was stuck in a foreign jail somewhere accused unduly, and, if they would allow me one phone call, I would call her. Why? She would come and get me. That’s a real friend—somebody who would come and get you.
And we’ve all got casual friends, friends who, if you called them, they would say, “Hey, if you get back, call me and we’ll have a party.”
You’ve got to have both real friends and casual friends.

3. Your Culture

Language, music, ceremonies, traditions, dress. All of that is so vitally important that you must keep it alive. The uniqueness of all of us, when blended together, brings vitality, energy, power, influence, and rightness to the world.

4. Spirituality

It helps to form the foundation of the family that builds the nation. And make sure you study, practice and teach—don’t be careless about the spiritual part of your nature because it’s what makes us who we are, different from dogs, cats, birds and mice.

5. Don’t Miss Anything

My family taught me not to miss anything, not the game, the performance, the movie, the dance. Just before I got married I was out doing everything I could to have fun, if you were to call me at 10:30 or 11 at night, I wouldn’t be home. I was at the movies, I was watching the kids play softball, I was listening to the concert, I was at church—I was somewhere every night.
Go to everything you possibly can. Buy a ticket to everything you possibly can. Go see everything and experience all you possibly can.
Live a vital life. If you live well, you will earn well. If you live well, it will show in your face; it will show in the texture of your voice. There will be something unique and magical about you if you live well. It will infuse not only your personal life but also your business life. And it will give you a vitality nothing else can give.

6. Your Family and the Inner Circle

Invest in them, and they’ll invest in you. Inspire them, and they’ll inspire you. Take care of the details with your inner circle.
If a father/mother walks out of the house and he/she can still feel their daughter’s kiss on their face all day, that is a powerful man/woman. If a husband walks out of the house and he can still feel the imprint of his wife’s arms around his body, he’s invincible all day. It’s the special stuff with your inner circle that makes you strong and powerful and influential. So don’t miss that opportunity.
The prophet said, “There are many virtues and values, but here’s the greatest: one person caring for another.” There is no greater value than love.
So make sure in your busy day to remember the true purpose and the reasons you do what you do. May you truly live the kind of life that will bring the fruit and rewards that you desire.

Follow my blog with Bloglovin

Long-Term Effects of an Emotionally Abusive Relationship

Emotional abuse is often the hardest type of abuse to recognize and overcome because its scars aren’t visible to the naked eye. Unlike physical and sexual abuse, emotional abuse doesn’t leave behind scars or other physical evidence. The long-term effects of this type of abuse in a relationship can be long-lasting and devastating and can even affect the abused person for the rest of his or her life, especially if the abuse is never addressed with a health professional.


Confidence

According to the May 2005 edition of the “Journal of Emotional Abuse,” one of the most common and frequent psychological effects of emotional abuse is damaged self-confidence and self-worth. Abusers frequently focus in on areas where the abused person already has self-esteem issues such as physical appearance, weight, intelligence, and so forth. This only perpetuates the abused person’s issues with self-confidence.
Trust
According to the effect of emotional abuse is the inability to trust people close to you. When a relationship enters a stage of emotional abuse, the abused person naturally loses trust in the abuser. These issues of trust can spill over into other relationships, even close ones. The abused person often feels that if someone that close can break her trust, she is not safe with anyone.
Denial
One of the issues is that although children often hang onto the experiences and effects of emotional abuse in their childhood, adults who are emotionally abused often go into a state of denial–both about the circumstances surrounding their abuse and the effects the abuse has had on their self-esteem and other psychological factors. Many people may deny that abuse is even possible when it is not physical in nature.
Many women choose to stay in emotionally abusive relationships. They are in denial of how bad the problem really is and what effect it is having on their lives.
Stress and Physical Effects
The effects aren’t the only ones felt by the victims of emotional abuse. Dealing with emotional abuse over a long time can cause extreme stress, which can often manifest itself with headaches, back pain, neck pain and even pain in the extremities.
 

Follow my blog with Bloglovin

The Way You Sleep Can Seriously Affect Your Health

Everyone has their favorite position to sleep in. Whether it’s on your back or your belly, we all look for comfort while sleeping. But did you know that the way you sleep could actually be harming your health? Here are some tips and tricks to sleep in your favorite position and promote whole-body health.

Surprising Medical Advice

Some doctors claim that the position you like best and find the most comfortable might be causing the most problems for your health. They say that there are small adjustments you can make so that your favorite sleeping position isn’t compromised. Specialists have found the best way to sleep on your back, belly, and side.

The Side Sleepers

 

 

Scientists have found that fluid flows through our body and gets rid of toxins better if you sleep on your side. It could even reduce the chance of getting Alzheimer’s and Parkinson’s disease. In order to make this position healthy and comfortable, it is important to add a pillow between your legs. This will reduce pressure on your joints and allow better circulation.

The Back Sleepers

Doctors say this is the best position to sleep in if you have joint or spine problems. It also helps prevent heartburn and wrinkles. If this is your position of choice, add a small pillow under your neck to support your spine. Also, put a flat pillow under your knees to support your legs. This will help align your body and prevent any sinus issues.

The Stomach Sleepers

Japanese researchers have found that those who sleep face down have reduced snoring and improved blood pressure and digestion. The best way to sleep in this position is to place a small pillow under your pelvis to reduce pressure on your lower back. You also want to limit the amount of bending in your legs and spine.

The Fetal Sleepers

For those of you who sleep in the fetal position, you are limiting your diaphragmatic breathing and reducing snoring. But, you may be negatively affecting your back. Make sure you are straightening your back and keeping your chest open. Place one pillowunder your elbow and another between your legs. This will help align your spine and neck, but also allow easier breathing.

Follow my blog with Bloglovin

JenniferLynn & Louis Apple picking

JenniferLynn & Louis Apple picking at Alstead Farms, lunch at Cracker Barrel, petting the animals, having a great day.

WATCH MY VLOGS HERE!

http://www.youtube.com/user/jenniferlynn

FOLLOW ME HERE!!

twitter: https://twitter.com/beautyglamglam

instagram: @byjenniferlynnvlog

https://www.instagram.com/byjenniferlyn…

snapchat: @prettypinkjen

facebook: https://www.facebook.com/byjenniferlynn…

uber code: jenniferb4664ue

business inquiries only:

prettypinkbeautyglam@gmail.com

The content published on the blog/youtube channel  is protected by copyright, and any unauthorized copying, reproduction, republishing, uploading, posting, transmitting or duplicating of any of the material is prohibited without my expressed written permission. To obtain permission to copy portions of the blog/YouTube channel, please send an e-mail to me at prettypinkbeautyglam@gmail.com or inbox me via my YouTube channel.

_________

byJenniferlynn!

Executive Producer, byJenniferLynn

Editor, byJenniferLynn

Music by, Best NCS Gaming music mix No Copyright sounds Mix 2017

_________

GEEK INFO

Camera: Sony DSC-HX80 https://www.bestbuy.com

Audio: Blue Yeti USB Microphone: https://www.bhphotovideo.com

Lighting: Diva Ring Light: https://socialite-lighting.com

Editing: Picmonkey + IMovie

Thank you all so much for your love and support. I hope you enjoy reading ♥

Follow my blog with Bloglovin

5 ESSENTIAL SUPPLEMENTS YOU SHOULD BE TAKING DAILY

5 ESSENTIAL SUPPLEMENTS YOU SHOULD BE TAKING DAILY

We all know that a good diet and regular exercise is crucial to a healthy lifestyle. However, there’s one other thing that should be a consistent part of your regimen aside from the two: vitamins!
Vitamins and minerals can provide essential nutrients for you when lacking in your diet — whether you don’t consume enough fish or fruit. Here are five supplements we recommend including in your daily regimen:
Multivitamins. These are a great way to get an adequate dose of all those important nutritional facets you might not be getting in your day-to-day diet. Multivitamins are a must for those who don’t meet the recommended servings of fruits and vegetables each day.
Probiotics. Ever feel bloated? Well, probiotics can help with that! They help with your gut and encourage proper digestion to rid you of any bloat before you even get it. Probiotics also boost the immune system.
Vitamin D. This is one vitamin people forget about far too often. If you’re not exposed to the sun on a daily basis, you’re likely missing out on vitamin D. For those of us that live in cold-weather climates, this supplement is even more of a must. Vitamin D also helps regulate calcium and phosphorous absorption to help maintain healthy bones and teeth.
Magnesium. This does a number of things for our bodies and our health, from increasing energy to calming anxiety. It helps with digestion and constipation, helps prevent osteoporosis, and relieves muscle aches and spasms.
Omega-3s. This is another must, especially if you don’t consume enough fish or nuts. We especially love that omega-3s boost brain health and power. They improve risk factors for heart disease, fight inflammation and autoimmune diseases, and even prevent age-related mental decline and Alzheimer’s.
As always, consult a doctor or nutritionist before incorporating any supplements into your diet.

Follow my blog with Bloglovin

Kick the Sugar By Replacing 5 Foods

Eating too much sugar over time has been linked to excess weight, type 2 diabetes, heart disease and certain cancers – and let’s not forget cavities.
If you are looking to reduce or eliminate sugar from your diet, it’s inadvisable to go cold turkey. Instead, pay close attention to what you are currently eating. Are there any hidden sugars which you could easily get rid of? Remember that sugar takes many forms, such as syrups, honey, and agave.
For example, so-called savory sauces, such as ready-made pasta sauce, often contain sugar. You can quickly and easily make your own from olive oil, garlic, onion, tomato, and herbs.
Added sugar refers to any which has been added by whoever made the food, be it the manufacturer or yourself. The natural sugars in plain milk, yogurt, fruit and vegetables are not considered as added sugars and come naturally housed with nutrients and fiber.
Here are 5 dietary swaps you can make that will help you cut back your sugar intake:

1. Mashed Banana

Bananas contain a wealth of nutrients while also delivering a nice hit of sweetness. Combine mashed bananas with a dash of cinnamon to use instead of sugar-filled jam on your toast. Freeze pureed bananas in popsicle molds as an alternative to ice-cream.

2. Applesauce

Make your own applesauce by peeling and coring 900g of apples. Put them in a saucepan with two teaspoons of lemon juice and two tablespoons of water. On a low heat cook them until very soft, about 15 minutes. One cup of applesauce contains about 100 calories, while the same volume of sugar has over 700 calories.
You can use the applesauce in many baking recipes in a 1:1 ratio, but you’ll also need to lessen the amount of liquid used in the recipe. Typically, you can use quarter of a cup less liquid, which could save on a lot of calories from fat, too.

3. Stevia

People in South America have been using Stevia as a sweetener, a plant native to Paraguay, for many years. Stevia is up to 300 times sweeter than sugar, but almost calorie-free. Unlike many other sweeteners, it is not a chemical cocktail and was deemed safe for human consumption by the European Food Safety Authority (EFSA).
It is available in liquid or powdered form. Read the label to see how much you need in exchange for sugar. If you can’t give up the taste of sweet tea or coffee, Stevia is a great solution.

4. Full-fat, Natural ProductsWhen the low-fat craze was at it’s all time high, 
manufacturers removed fat from food, but often 
replaced it with other things so that it still tasted 
good. Look carefully at the ingredient lists of 
low-fat yogurts and low-fat nut butters. The 
chances are there are things that you’ve never heard of. Make your own fruit yogurt by 
simply blending chopped fruit with natural yogurt. You’ll get far more taste without 
additives or sugar.

5. Cacao Nibs Instead of Chocolate

Cacao nibs are roasted slices of cocoa beans. Consider them chocolate in its purest form. A handful of nibs can curb a craving, while delivering antioxidants, magnesium, fiber and iron.
With a little creativity, it’s possible to reduce the amount of sugar in your diet and enjoy eating more real, unprocessed food. Make a plan to see which sugary foods you can substitute and enjoy healthy changes for you and your family.
Jenniferlynn xoxoxo

Follow my blog with Bloglovin

Why You Shouldn’t Eat Pre-Packaged Food

Many dieters buy pre-packaged low-calorie meals and other prepared packaged foods labeled with terms like “low-fat,” “low-carb,” and “lite.” But do those labels make the food good for you? Just because it says “diet” doesn’t mean much. Find out the four main reasons pre-packaged food is not good for you.

1. Pre-packaged food is not real food.

Your body was created to operate off of real food, not food that simulates real food. The food industry has become a master deceiver at tricking the public about what is food and what is not.
Many people think that boxed cereal is real food. It’s not. It may start with a real food, such as a grain. But then with all the added sugar, chemicals, preservatives, and synthetic vitamins and minerals — boxed cereal becomes something that won’t even sustain life and generations for a rat in the lab.
Many people think that TV dinners are real food. These are not real food, either. Neither are candies, mashed potatoes from a box, chips, and many types of cookies. Real food is food that hasn’t been tampered with.
If you don’t ever give your car the fuel it needs, the car won’t take you anywhere. The same thing is true about pre-packaged food. After a few decades on fake food, like pre-packaged foods, you’ll end up feeling like you have run out of gas.

2. Pre-packaged food most likely has been heated to high temperatures and is high in Advanced Glycation Endproducts (AGEs).

Advanced Glycation Endproducts are 100 times worse than free radicals in the body. They clump up proteins in every organ, causing dysfunction. They age you rapidly. The more highly processed food is, the more AGEs the food contains. Pizza and hot dogs are two of the worst foods when it comes to AGEs content.

3. Pre-packaged food is often loaded with preservatives and chemicals.

Preservatives and chemicals are really only good for the food industry, not your body. Your body considers preservatives and chemicals to be foreign, and that means your systems will have to detoxify them.
Detoxification is done by the liver, colon, gall bladder, kidneys and skin. This means that some or all of these organs will be overburdened by the additional job of removing these chemicals and pesticides from the foods you eat.
There comes a point where the body can’t detoxify any more toxins because it’s overloaded. The CDC announced that our environment is 100 times more toxic than it was in our grandparents’ time. So we can’t escape the toxins. If you’re adding more toxins from the foods you eat, you’re going to reach the limit of how much your body can accumulate pretty quickly.
This is when you’ll start feeling miserable. You most likely will be constipated, have an odor coming from your skin from all the toxins, have headaches, skin breakouts, digestive upsets, insomnia, and a lot more unpleasant symptoms.

4. Pre-packaged food is dead.

There’s no healing vibration in pre-packaged food. Only real food holds a healing vibration, not fake food.
The highest vibrations on the planet are found in the essential oils of plants. However, these are not foods you can eat! You still need real food to nourish all your organs. Each real food carries a unique vibration that nourishes some of your organs.
If you stop eating pre-packaged foods, you’ll transform your life and your health.

Follow my blog with Bloglovin

Blog at WordPress.com.

Up ↑

%d bloggers like this: