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author: Lori Zikuska | 22.01.2019 at 15:20 | 0 Comments

Top Keto Diet Tips About Nutrition for Fitness and Health: Ketogenic diet

Which diet is right for me and what do I have to consider when it comes to nutrition? On the amino4u blog, we present you with top information and tips for every diet. This article is all about the ketogenic diet. A keto diet plan is extremely low in carbohydrates which minimizes insulin release and maximizes fat burning.

#1 Top Keto Diet Tips About Nutrition for Fitness and Health: Ketosis and ketone bodies are name givers

The term “ketogenic” originates from the fact that an exceptional amount of ketone bodies is generated through this way of eating. Being carriers of energy, ketone bodies can fuel the brain, muscles and other body tissues. Ketone bodies are produced in the liver, using fatty acids. Ketosis is the metabolic state that the body reaches when there are more ketones in the blood than normally.
That means that a ketogenic diet causes the body to switch from a carbohydrate to a lipid metabolism. Sugars and carbs are no longer used as a source of energy. Instead, the body uses fats and ketone bodies to fuel organs and other parts of the body.

#2 Top Keto Diet Tips About Nutrition for Fitness and Health: Advantages of a lipid metabolism

About a hundred years ago, ketogenic nutrition was used to treat epilepsy in children. Even nowadays, the keto diet can still have a crucial impact on the body, because ketone bodies are used as a direct energy source for the brain. Because of overall lower insulin levels, fat cells are burned or metabolized into ketone bodies easier. That is why the keto diet is also really popular with people who want to shed a few pounds. Lower fluctuation in blood sugar levels will make you experience fewer cravings and an increased feeling of satiety. Endurance and performance will also increase, and many people find it easier to concentrate. A keto diet can also have anti-inflammatory effects, the skin can clear up and puffiness in the face can be reduced.

Ketogenic diet - Top Keto Diet Tips About Nutrition for Fitness and Health

#3 Top Keto Diet Tips About Nutrition for Fitness and Health: This is how the keto diet works

So how do you reach that magic state of ketogenic metabolism? Easy: Cut out all carbohydrates or at least reduce them to a minimum. It is best to start by cutting back on sugars and sweeteners like agave and honey. As the next step, leave out grains and products like pasta or flour, and finally call quits on fruit and all other foods that contain carbs. During the first few days of the radical change, most people feel tired and weak. This is because the body empties all carbohydrate storages during this “keto flu” and loses water and minerals in the process. After about one week, ketosis should have stabilized though, and you will experience an energy boost.
There are different ways to approach a ketogenic diet, setting different – but always limited – amounts of carbohydrates as the daily portion. As a rule of thumb when starting out, you can work with roughly 30g of carbs per day. The hardcore version cuts out all sugars and carbs completely. Pure carnivores take it a step further by eating a diet that consists of nothing but meat.

Since you read our article “Top Keto Diet Tips About Nutrition for Fitness and Health: Ketogenic diet”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
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author: Lori Zikuska | 11.12.2018 at 13:50 | 0 Comments

Top Fitness and Health Tips for Christmas Time: Stay fit and save calories during the festive season

Not only is it cold and damp outside in the winter, there is also an abundance of unhealthy sweets and hearty meals. However, if you follow a few tips, it is still possible to stay in shape during advent and the holidays.

#1 Top Fitness and Health Tips for Christmas Time: Fitness and health starts in the mind

Let’s get the most important thing out of the way first: It is totally fine to take a few days off during Christmas. Whether you’re skipping the gym or helping yourself to some more roast, don’t be too hard on yourself.
If you still want to keep up the discipline during the holidays, be sure to stick to your usual routine for eating and working out and try to find the balance in everything.
Most fitness traps can be evaded with the right mindset: Treat yourself but don’t go overboard. Avoid falling for marketing tricks at the grocery store and don’t let “Limited Edition” sweets fool you. Besides, you should never go grocery shopping when you’re hungry.
Use the days between Christmas and New Year’s to make resolutions and plans and get a head start on your diet and fitness goals for the New Year.
Getting enough sleep and some down time is important. Because if you’re stressed out, your body produces cortisol which is a hormone that can lead to increased fat storage. Also, Christmas is supposed to be a time for peace and comfort, right?

#2 Top Fitness and Health Tips for Christmas Time: Healthy and low-calorie alternatives

It does definitely help to eat slowly during holiday feasts. Take your time and savor small portions of your favorite dishes and sweets and you won’t experience any bad surprises after Christmas.


Of course, you can always choose healthy alternatives.
Bake healthy cookies without sugar and go for roasted chestnuts instead of candied almonds at Christmas markets. Snacking on fruit or peanuts instead of candy will get you valuable vitamins or protein.
Eat lots of salad, cabbage and the like during festive meals and cut down on sides that are high in fatty carbs. Boiled potatoes are a low-calorie choice to go with the roast or turkey.
Alcohol is not only damaging your physique, it’s also not good for your health. Try sticking to wine or nonalcoholic options rather than sugary cocktails.

#3 Top Fitness and Health Tips for Christmas Time: Workout and fitness tips for the holidays

It can be hard to keep up an exercise regimen during the holidays. The gym is probably closed or too far away if you’re visiting family, or you simply don’t have the time.
Short workouts are perfect for these situations. Try doing bodyweight exercises at home. HIIT and Tabata circuits are great ways to burn off energy (and calories!), even if you can only squeeze in 15 minutes.
 
There are also many ways to stay active that include your family: Playing outside with the kids, sledding or ice-skating are fun for all generations. Or how about a nice walk after dinner?
That way, you’ll make it through the holidays without falling off the bandwagon and can get off to a flying start in the new year!

Since you read our article ” Top Fitness and Health Tips for Christmas Time: Stay fit and save calories during the festive season”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP TIPS FOR OUTDOOR WORKOUTS IN AUTUMN: STAY HEALTHY AND FIT DURING DREARY AUTUMN WEATHER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
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author: Lori Zikuska | 16.10.2018 at 09:24 | 0 Comments

Top Tips for Outdoor Workouts in Autumn: Stay healthy and fit during dreary autumn weather

No more excuses! Exercising outdoors has many benefits and is good for your body and soul, especially in autumn. Don’t let anything stand in the way of your outdoor workout regimen with the right equipment and a few tips.

#1 Top Tips for Outdoor Workouts in Autumn: Special benefits of exercising outdoors in autumn

Taking your workout outside can be extra stimulating. Fresh air is a blessing for irritated respiratory tracts from overheated rooms. Just make sure to breathe in through your nose at the beginning of your workout so that the air is already warm when it reaches your bronchia.
When days are getting shorter, it is all the better to catch a few rays of sunshine. This will get you some extra vitamin D during your exercise. Training outdoors on a regular basis optimizes your body’s thermoregulation and makes it easier to resist temperature fluctuations. Aside from that, exercise gives you endorphins which will lighten your mood on cold, dark autumn days and keep away the winter blues.

#2 Top Tips for Outdoor Workouts in Autumn: These outdoor sports are perfect for autumn

Autumn is the season for outdoor sports like rugby or American football – but there are also other ways to exercise outdoors, whether it be alone or with a workout buddy.
Running is probably the most classic outdoor exercise. However, if you want to switch things up, you should try trail running. Quick changes of direction, little jumps and sidesteps on unpaved grounds are not only cardio training, but train strength and coordination as well. Most sports brands make waterproof shoes with soles specially designed for trail running or for running in autumn and winter.
Mountain biking is another sport that is a lot more fun when dirt is involved. Tires with small, high lugs and bigger spaces in between are perfect for mud and sludge. Inline skating, speed walking or calisthenics are a great ways to stay active out of doors in autumn as well.
Best outdoor sports and the right sports gear for autumn
#3 Top Tips for Outdoor Workouts in Autumn: Pro tips for workout gear and training in autumn

They say, “There is no such thing as bad weather, only the wrong clothes.” And there might be a lot of truth in that. Wear your training gear in layers for training outdoors. Three layers are best: Functional underwear absorbs sweat and carries moisture away from the skin, a second layer adds warmth, and water-resistant outerwear protects you from rain and wind. Also, covering your head makes sure that your body does not lose too much heat through your head. Last but not least, reflecting elements or even a headlamp make you visible for drivers which leads to fewer accidents.
Your warm up before exercising should last a little longer in colder weather because your muscles need longer to adapt to the temperatures. Aside from that, many people do not feel as thirsty when temperatures drop outside, even though the body’s requirement for liquids is just as high during the winter. So don’t forget to drink enough water!
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author: Lori Zikuska | 02.10.2018 at 10:34 | 0 Comments

Tea Health Tips for Autumn: How to make your own tea for health and fitness in autumn

There’s nothing like cuddling up in a big blanket with a cup of your favorite hot beverage. Especially in autumn, when the days get colder and darker.

#1 Tea Health Tips for Autumn: Tea has a tradition in health and fitness

People have been drinking tea for thousands of years. Not only is the hot drink healthy, it is also soothing and warms you up from the inside in cold weather or after a workout.
Originally, tea was brewed only with leaves from the tea tree. Nowadays, there is a variety of teas, ranging from flowers and woods, to peelings and fruit.
Depending on the type of tea, the autumnal beverage has numerous health benefits. By the way: Tea is vegan and has zero calories. Using sugar as a sweetener, however, will ruin those benefits. If you can’t live without a sweetener, try honey (not vegan!) or agave syrup instead.

#2 Tea Health Tips for Autumn: Making your own tea is simple and perfect for autumn
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Many types of tea are super easy and affordable to make yourself. This is also good for the environment, since you’re avoiding unnecessary packaging or transportation.
Use various plants that you can find in nature to make your own herbal tea. Chamomile has calming effects, peppermint is refreshing, coltsfoot soothes irritated respiratory tracts, while amber and hop keep you warm and relaxed.
Let your herbs air dry or put them in the oven at 40-50 degrees Celsius for around 6-8 hours. Make sure to leave the oven door ajar so the moisture can escape. Herbal tea is best kept in airtight bags or lid jars.
Stinging nettle tea contains vitamins A, C, E, K, as well as several B-vitamins and can be used as a blood-purifying tea cleanse. Simply pour 1l of boiling water over a handful of stinging nettle tips and let brew for 1 minute.
Rosehip helps relieve stress and muscle or joint pain. It is also as excellent source of vitamin C. Pick the little red fruits when it’s nice out, cut them lengthwise and put them in a sunny spot or in the oven to dry at around 40 degrees Celsius. Finely chop them in a blender afterwards and keep them in a little paper or linen bag.
Hot beverage for fitness and health: Tea has tradition, is healthy and easy to make at home
#3 Tea Health Tips for Autumn: Spice up your tea and try this autumn tea recipe


You can add a little something special to plain black, green or white tea by adding fresh or dried fruit bits. Spices like cloves, cardamom or anise give your drink an exotic taste, fresh ginger boosts the immune system and fresh turmeric is anti-inflammatory and aids recovery after working out.
If you want to go all in, you can make your very own tea for autumn. How about this recipe?

Ingredients:
- 50g rosehip
- 30g amber
- 10g coltsfoot
- 5g hop blossoms
- 5g lime blossoms
Make your own tea: Rosehip, herbal or fruit tea for autumn or as a gift
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author: Lori Zikuska | 05.09.2018 at 09:15 | 0 Comments

Top 5 Marathon Recovery Tips: How to perform better and recover quicker

Months of training, physical and mental preparation are just as important as finding the right shoes for a marathon. But what about 42.195 kilometers later? Aftercare belongs to a marathon just as the preparation does and it is crucial to proper recovery.

#1 Marathon Recovery Tips: Replenish glycogen stores immediately after the race
After this extreme physical exercise, the window for best glycogen replacement is open to the max. Your body needs carbs now – as soon as possible. If you consume a cereal bar or a sugary drink immediately after the race, you’ll provide energy for your body fast. Later, it is recommended to eat complex carbs with a high glycemic index like sweet potatoes, whole grain pasta or brown rice. Aside from that, after running more than 40 kilometers, your body is going to be mostly one thing: dehydrated. Don’t forget to drink enough liquids!

#2 Marathon Recovery Tips: Easily digestible foods and protein in the evening
Many runners experience an upset stomach after a marathon, so it might be a good idea to opt for easily digestible food in the evening after the race. We already established that carbs are important – but your body will also want some extra protein now. During the hours of running a marathon, your body uses around 40g of amino acids – which are needed for rebuilding protein structures. This way, you can protect muscles and strengthen the immune system which can be highly impaired after a marathon. It also helps enhancing the glycogen replenishment if you consume protein and carbs in a 1:4 ratio.



#3 Marathon Recovery Tips: Pampering on the day after
If you don’t deserve a piece of cake or another treat now – when will you ever? While indulging in delicious foods, don’t forget to spoil your body as well. How about a massage or a hot bath to help your mind and body relax? If you travelled to another city for the race, treat yourself to a little vacation or sightseeing.

#4 Marathon Recovery Tips: Give your sore muscles a break and time to relax
If you start running while your muscles are still sore, you are only making the pain worse or risking serious injuries like tearing a muscle. So give your muscles a break after the race! However, that doesn’t mean you have to be glued to the couch all day: Light exercise will get the blood flowing. This helps your body to wash out toxic metabolic products and to deliver oxygen and nutrients to the muscles faster.

#5 Marathon Recovery Tips: Active recovery before the next phase of training
Even when your muscles are not sore anymore, both your muscles and tissues might still need several weeks to completely recover. The immune system has to be fully repaired, as well as tendons, ligaments and joints. You might feel like you want to immediately run every marathon out there, but – as a rule of thumb - take one rest day per race kilometer. That means you should refrain from extreme physical activity for 6 weeks after a marathon. Swimming, cycling and short runs can help with active recovery. This way, you’re giving your body the ideal conditions to aid the process of recovery.
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