Quality Life

Power of Spinach Table of Contents - Preface - Spinach and Weight Loss > Protein > Dietary Fiber > Thylakoid > Water Preface Among all foods ever known to humans, nothing can beat spinach in the battle of health. Spinach is one of the healthiest foods and most nutritious vegetables in the world. This leafy green is full of essential nutrients, like protein, dietary fiber, and many vitamins, particularly antioxidants (vitamin A, vitamin C, vitamin E), vitamin B, vitamin K, and minerals, like calcium, iron, magnesium, manganese, and potassium. There are many spinach-based delicious recipes we all like, e.g., spinach soup, sautéed spinach, and spinach gratin. What if I tell you that not only you are allowed to continue enjoying those mouth-watering dishes, but you are encouraged to eat more spinach during weight loss. Spinach and Weight Loss Spinach has some natural substances which have been associated with enhanced fat loss and a healthy an...

Your Guide to Post-Workout Nutrition Table of Contents - Importance of Post-Workout Nutrition - What to Eat After a Workout - Macronutrients and Post-Workout Recovery 1. Protein & Post-Workout Recovery 2. Carbohydrate & Post-Workout Recovery 3. Fat & Post-Workout Recovery - Micronutrients and Post-Workout Recovery - My Post-Workout Meal - When to Eat Your Post-Workout Meal - Is anabolic window a myth - My Advice - Post-Workout Meal Timing Importance of Post-Workout Nutrition You have just finished that vigorous workout. Your muscles are sore, and you are feeling tired. If your main goal is to build or strengthen muscle or increase endurance and you don’t eat food having certain nutritional content within a certain time, all your hardwork at the gym is in vain. Yes, that’s true. In fact, you may even lose muscle if you only train your muscles without paying attention to post-workout nutrition. If your goal is to lose weight, yo...

What to Eat Before a Workout What you eat before a workout plays an important role in raising energy levels and optimizing the function of the body’s critical organs, both of which directly affect your workout performance. Table of Contents - Fundamentals of Pre-Workout Nutrition - Importance of Carbs for Workouts - Types of Carbs - Best Type of Carbs for a Workout - Protein in a Pre-Workout Meal - Timing of Pre-Workout Meals - Pre-Workout Main Meal Ideas - Pre-Workout Light Meal Ideas - Diversity in Food Choice Is Important - If Your Goal Is Weight Loss... Fundamentals of Pre-Workout Nutrition The food we consume provides us with energy, and any type of physical activity needs energy. The energy that a food provides is expressed as calories. So, calorie-dense foods can generate more energy than low-calorie foods. Our body stores energy-generating nutrients (carbohydrates, fats, proteins) obtained from the food in the form of glycogen or body fa...

White Noise or Earplugs for Better Sleep Table of Contents - Preface - Sleep Earplugs: Types & Drawbacks - White Noise: Types & Drawbacks - How to Choose Between Earplugs and White Noise - First Few Nights - Conclusion Preface The recommended sleep duration for adult people is 7-8 hours every night. Sleep is crucial for health. While you are sleeping, your body is going through some necessary maintenance, like recovery from injuries, restoration of nervous and immune systems, and processing memories in the brain. You feel fresh, focused, and more energetic after getting enough sleep. You can expect faster muscle recovery after a workout if you sleep for 7+ hours every night. Sleep deprivation adversely affects your cognitive skills, working memory, metabolism, and health. Lack of sleep has been linked with daytime mood swings and more frequent aggressive behavior leading to social problems, and a high risk of traffic collisions. In one of my pre...

Best Time for Workout Table of Contents - Preface - Factors That Affect Workout Performance - Peak Performance Time Based on Individual Factors - A Comparison - Conclusion - More Benefits of Morning Workouts over Evening Workouts - Tips for Better Performance in Morning Workouts Preface Many people prefer working out the first thing in the morning, while others would rather do it in the evening. Exercise’s benefits are countless. Regular exercise reduces your risk of many deadly medical conditions, especially heart diseases, type 2 diabetes, hypertension, and strokes. Exercise is important for your mental well-being, too. In today’s busy life, many people find it hard to accommodate 1 full hour of exercise in their daily routine. On the other side, among people who do exercise regularly, there are many who work out at a very inappropriate time, e.g., at the end of work when there are often distractions due to personal or familial reasons leading to ...