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8 Energizing Foods To Eat After A Morning Run

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What to eat post morning run

It’s no secret that exercising is good for our body and mind. If you are a fitness freak you would know what I mean, and if you are a lazy bum I’m sure you would too, once you gather some courage and start exercising.

Morning run plays an important part in the fitness plans. It keeps your blood pressure in check, it helps you sleep better, it is a great stress reliever and the list goes on and on. Honestly, there’s no disadvantage of a morning run, yea ok! leaving the comfort of your cozy bed is one, but trust me, that’s the only disadvantage and the advantages are countless.

Exercise and Nutrition- Together Forever

However, exercise and nutrition go hand in hand. To gain the maximum benefit you need to pay attention to the nutrition that your body gets before and after the workout. If you are on a short regime, say 45 to 60 minutes, there’s no harm in hitting the road empty stomach, but if it’s a long duration and strenuous workout pre-workout fuel gets essential.

We shall focus on the pre-run meal plan later, let’s focus on the post-run nutrition only for the time being.

Why is Nutrition Important?

When we exercise our body tends to get exhausted and dehydrated, the muscle tissues get damaged and the energy levels deplete. Proper replenishment kick starts the recovery process. So it becomes critical to have healthy food after any exercise. The first and foremost thing to keep in mind is to stay hydrated. Fluids regulate body temperature, adequately lubricate the joints, and prevents inflammation by flushing out the damaged cells. Along with optimum hydration, the body needs a good combination of carbohydrates and protein-rich diet. Carbohydrates help in restoring the energy and proteins start the repair work of the damaged tissues.

Here’s a list of 8 foods which are highly recommended after a workout:

Foods to eat after morning run

1. Bananas

Bananas are rich in carbs and low in saturated fat, cholesterol, and sodium, they also contain several vitamins, minerals, and antioxidants. Carbs are essential in restoring the body’s energy after the workout, this makes banana a healthy snack after your run. Although eating too many bananas is not recommended, have it in combination with other protein-rich foods for maximum benefits.

2. Fruit Salad

We all know how important fruits are for us in order to be healthy, we’ve been told this since our childhood and there’s a good enough reason behind this. All the fruits are rich in some vitamins or other, so having a bowl of freshly cut fruit salad is a good idea to kick-start the replenishing of vitamins and essential nutrients. Fruits like kiwis and strawberries are a great source of Vitamin C and antioxidants. On the other hand, raspberries are a great source of fiber and help in regulating blood sugar and lowering cholesterol.

3. Veggies

Vegetables are an excellent source of proteins, vitamins, minerals, and antioxidants. They strengthen the body and boosts the immune system. Vegetables like spinach, broccoli, and kale are an excellent source of calcium, which helps in keeping our teeth and bones strong. Mushrooms are rich in Vitamin D whereas sweet potato and cantaloupe are rich in vitamin A. So stir-fry your freshly cut veggies, make a sandwich or a burger with loads of veggies and gobble away the goodness.

Must Read: 9 Running Terms Every Runner Should Know

4. Chicken Breast

Chicken is a great source of protein and is rich in all nine essential amino acids. Skinless white meat chicken breast is very low in fat and calories- making it a healthy food choice for people who want to lose weight. The protein content helps in repairing and building the muscle tissues.

Tip- Don’t go bonkers over it and keep the portion small.

Chicken Breast

5. Greek Yogurt

Greek yogurt is packed with protein and is rich in calcium, potassium, zinc, and vitamins B6 and B12. It’s easily digestible and is very effective in initiating the rebuilding process of the broken-down muscle fibers.

6. Almonds

Vitamin E, found in abundance in almonds, helps to boost the immunity and acts as a powerful antioxidant. Thus, having a handful of soaked almonds along with your breakfast helps in fighting any inflammation that might be caused in the body after running your miles.

Also Read: 6 Best Things You Should Do Before Starting A Workout Routine

7. Beans

All kind of beans are rich in protein, iron, and magnesium. Magnesium is essential for over 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function and keeps the immune system healthy. It also plays an important role in the production of energy and protein. These properties make beans family a winner. Have a bowl of roasted chickpeas in breakfast to bounce back after a strenuous run.

8. Quinoa

For people having issues with gluten, quinoa seems to be a wonderful choice. Its rich in carbohydrates and proteins and is easily digestible. Another advantage of quinoa is that it can also be had as a pre-run fuel. Perfect balance of nutrients makes this suitable for runners.

Lastly, these are not the only healthy foods that you can have, there are numerous other options available, you just need to figure out what works best for you.

Author Bio/Credentials: Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. A foodie by heart, she is fond of great food and delicious recipes. A big fan of Tesco recipes & food stories-https://www.tesco.sg/food-love-stories

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Losing Weight in Lexington, Kentucky

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Losing Weight in Lexington, Kentucky

If you live in Lexington, Kentucky and are looking for healthy weight loss options in the area, you’re in luck: the city has no shortage of options. Here are some tips in Lexington KY that can help you burn off those extra pounds.

Shop Healthier Foods at Local Co-Ops and Health-Oriented Supermarkets

While pretty much any supermarket you go to will have their fair share of healthy products, there are a couple that focus specifically on more health-conscious meals and organic food. In addition to famous ones like Whole Foods and Trade Joe’s, there are also a number of local options, such as Good Foods Co-Op, which sells products from Kentucky farmers.

Ask Your Doctor About Peptides

Peptides are well known for their ability to help with weight loss, and Lexington is home to noted names in the peptides field, such as Ryan Smith and Tailor Made Compounding, which he cofounded. Despite grownig interest in the peptides field, however, it is true that they have often been abused, and some are unsafe for human consumption. Consulting your doctor is the only way to get peptides legally, and your physician will be able to steer you toward the safer, healthier ones.

Look Up Local Gyms

Gyms are all over Lexington, and chances are there is at least one close to your area. For listings of nearby gyms with user reviews, you can try sites like Yelp, or you can use web sites like Expertise, which rates gyms and other businesses through a rigorous selection process.

It’s Okay to Start Slow

If you’re not ready for a gym membership or taking up a strenuous sport, it’s perfectly fine to start with light exercise, such as daily walks or short runs: it’d also give you a chance to wander around picturesque Lexington, which was recently named the U.S.’ third safest city. The key is to be consistent in whatever you pick until it becomes automatic.

Lexington’s a great place to get you started on your weight loss goals. Just remember that health comes before all things, including losing weight.

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7 Things You Should Know About Taking Viagra

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7 Things You Should Know About Taking Viagra

Unless you’ve lived under a rock for the past three decades, you probably have a decent understanding of what Viagra does to you. But there’s much more to the little blue pill than meets the eye.

Originally engineered to treat angina and high blood pressure, this drug is better known for the side effect that can put a smile on anybody’s face. And yes, Viagra can do wonders to treat erectile disfunction, but that doesn’t mean you should simply pop the pill whenever you feel lucky.

Keep reading to find out more before you get ready for some Bendy.

1. Serious Viagra Side Effects Are Rare

The great thing about the little blue pill is that serious side effects are few and far between. Of course, this assumes that you’re in good health overall and just needing something to help you in the sack.

The most common side effect is an enduring erection that might last for several hours. The accompanying symptoms include penile numbness, discolouration, and pain. And if one’s member doesn’t go south in four or more hours, it’s important to seek medical help to avoid permanent damage.

It’s a misconception that younger men are immune to this adverse side effect, quite the contrary. Some men take Viagra to amplify their sexual performance not cure disfunction. In this case, the penile blood vessels work fine, and when you add the pill into the mix, the body may lock the blood within the penis.

2. Viagra Shouldn’t Be Taken with Other Medications

Sure, this may sound like stating the obvious but it’s easy to adopt a happy-go-lucky attitude towards Viagra, especially since it’s quite potent. The drugs to avoid when using Viagra include, but might not be limited to, herbal supplements, cardiovascular medicines, and even some vitamins.

Some men resort to Viagra to treat steroid abuse induced erectile dysfunction, but unless advised by a physician this can be extremely dangerous. Continuous anabolic steroid intake is known to put the cardiovascular system into overdrive and Viagra only amplifies the blood flow.

This increases the risk of developing heart and blood vessel problems. In addition, it’s not uncommon to experience pre-heart attack symptoms. Tell-tale signs are shortness of breath, chest pain, redness, etc.

3. Viagra Kicksin in 30 to 60 Minutes

To make things clear, this timing is just a ballpark estimate and it depends on one’s metabolism, age, and overall health.There are those, for example, who take the pill up to four hours prior to intercourse.For that reason, plan your steps in advance if you’re taking Viagra for the first time.

However, each body is unique and it could be quite awkward if the effects kick in faster than expected. Therefore, it would be best if you informed your partner about the pill and maybe consider taking a smaller dose the first time.

Okay, there’s nothing romantic about this. But you shouldn’t forget that Viagra is a serious medication, not a herbal ED supplement you can buy online.

4. You Can Buy Viagra Without a Prescription

Most pharmacies in the UK sell Viagra without a prescription to men over the age of 18. Women may also purchase the pill for their partner, but this drug isn’t sold off the shelf. In other words, you’d need to ask the pharmacist for the medication.

But they may refuse to sell the drug if he or she determines you’re not fit for it. As a rule, this applies to men being treated for cardiovascular disease or taking other pills that don’t mix with Viagra.

Be that as it may, erectile dysfunction is a condition that shouldn’t be taken lightly, but Viagra is only a quick fix. Therefore, you should consider a medical check-up nonetheless.

5. Viagra May Not Affect Women

In the past decade, the effects of Viagra on women have been hotly debated.There are theories that it might work just the same. Namely, the pill does significantly increase the blood flow in the lower abdomen and might heighten the sensation in the female genitals.

However, thorough medical research is yet to confirm this. In the meantime, another similar drug was created to aid female sexual dysfunction. But it has attracted a lot of controversies, due to the associated side effects with minimal to no benefits.

Side Note: This drug has been approved by the US FDA, and there are indications that the approval came a bit too fast. Due to this, women should refrain from the libido stimulants unless prescribed by a physician.

6. The Blue Pill Is the Most Popular ED Drug

Using NHS figures, the Guardian reports that Viagra prescriptions reached well over 2.9m in 2016. Compared to the previous year, the number spiked by 43%. But the drug is now available without a prescription and it remains to be seen what the numbers will show in 2020.

To explain, these figures aren’t alarming by themselves and shouldn’t deter you from taking Viagra. If they may hint at a more pressing issue that’s been plaguing the nation.

7. Know Thy Health

Yes, you’re free to buy Viagra as you please and the side effects are usually minimal. But erectile dysfunction happens for a reason and it might indicate a more serious underlying medical condition.

The condition may be psychological as well as physiological. The latter could reveal that there’s something wrong with the blood vessels and nerves that send signals to the penis. Either way, you wouldn’t want to leave this untreated, even if Viagra temporarily helps you feel and perform better.

Hard Facts Galore

There’s hardly anything more emasculating than when one struggles with erectile dysfunction. In that respect, Viagra is one of the best medications to help get your private parts back in working order. But don’t forget, you’ll still need to visit a doctor and get to the bottom of the problem.

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Could The Lack Of Vitamin A Be A Cause Of Diabetes?

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Vitamin A Diabetes


Global Health Crisis”, this is what the health specialists have asserted in regards to that of diabetes which is considered to be the most incurable condition affecting more than 300 million people as of now. The specialists out there also suggest that there would probably be more than 400 million diabetes attack by 2030 on the basis of their estimate analysis.

With type diabetes each and every day, numerous individuals are examined and diagnosed. To affect individuals in the world today, diabetes has unfortunately become one of the most prevalent diseases. When an individual is diagnosed with type 2 diabetes; they might get a feeling of being bewildered and overpowered because of the diagnosis. To understand and comprehend that with some rudimentary alternations in their lifestyle it is crucial then for individuals who are diagnosed with type 2 diabetes and it is totally achievable with careful monitoring coping and living with the disease.

Learning About Type 2 Diabetes

The initial consideration an individual that has type 2 diabetes needs to do is to start to become educated and familiar with their disease and effects on their body, different complications and ways to get it under control to as much an extent as possible. The doctor should assist the patient by starting with some rudimentary instruction and be ready to recommend additional resources of information for the individual. The diabetic should talk to a dietitian that is registered and with a diabetes educator that is certified to further educate themselves about the disease.

Must Read: Five Signs You’re Insulin Resistant

Changes in Diet

The person who has been newly diagnosed with diabetes will have to get counseling through a registered dietitian. The dietitian can guide the type 2 diabetic to educate themselves in regards to the foods that they eat and what necessary modifications can be made for the best result to their body functions. There are also many different types of cookbooks as well as websites that offer recipes for diabetics that will enable a person to consume healthy tasty meals. The diabetic will need to address their dietary changes seriously.

Watching Blood Sugars

The type 2 diabetic will have to get a glucometer so they will be capable of monitoring their blood sugar on a day to day basis within their home. There are numerous different types of glucometers that you can get on the open market today that are highly accurate provided that the person uses them in a correct way. The majority of insurance companies will furnish a monitor with the initial diagnosis of type 2 diabetes. By monitoring closely their own blood sugar levels an individual can in a relatively easy manner see what kinds of foods as well as their activities are giving the biggest effect and make any needed changes accordingly.

Type 2 Diabetic and Exercises

Vitamin A and Diabetes, Vitamin A and Diabetes type 2

Establishing some kind of exercise program wearing diabetic crew socks, is a very helpful thing for any individual, particularly a type 2 diabetic to do. One of the direct results of exercise is the decrease of the levels of blood sugars. You do not have to have a highly complex type of exercise routine to accomplish what you need to. The person with diabetes can just start out with walking, biking or swimming regimen. Going for a walk around the neighborhood several times each week will be very beneficial to the overall health of the diabetic in addition to lowering their blood sugar levels.

Taking Medications

The type 2 diabetic should follow all of the advice of their doctor and take their medications as they are prescribed to them. To control diabetes when working in conjunction with exercise and dietary changes, there are numerous types of excellent medications that function very well. Type 2 diabetics have to take any and all medication that are necessary in their individual circumstances to stabilize the blood sugars and maintain a high quality of life.

Making use of Vitamin A for diabetes

Vitamin A is significantly known to be the most essential of all vitamins. This usually states that this vitamin is recommended for all. People might have the notion that this type of Vitamin is usually available as over-the counter medications and this is a fact. So, how do you analyze the amount of Vitamin A required by an individual each day? There are several factors that determine this and the following are the ones:

  • 700-900 mg of retinol activity equivalents is usually required for people who are aged 14 years or older.
  • For women it is generally between 1100-1300 RAE.
  • For the infants and the like or kids who are under the age of 14 should be given in values that are considerably lower.

People who are diabetic are also recommended the intake of supplements. This suggestion is also for the general people who are having Vitamin A deficiencies. People can also add up Vitamin A rich food in their diet to normalize their vitamin intake. You need to make sure that you have discussed with your health care provider about the changes that you have brought about with your diet.

There are several foods that are rich in Vitamin A. Among them you can add milk, cheese, organ meats, as well as fish, most of the fruits such as melons and apricots as well as the leafy bright colored veggies are food that are pretty rich in Vitamin A. If you are confused about the amount of Vitamin A intake then Internet is the best place where you can get a hold of a significant amount of information on the same. The detailed of the vitamin and information are also labeled on your packed foods as well as canned and frozen ones. So, determining the presence of Vitamin A and the amount of its intake referred will be absolutely clear to you.

Whatever you do, you need to keep in mind that diabetes is a disease that is not curable. So, you need to take care of your diet and body in order to balance the rest!


Meet the Author: Dyna Criss holds a degree in health and fitness, has worked as a health instructor for over a decade at some very prominent health related organization and basically a writer by heart.

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