Thursday, December 25, 2014

Marathon Diet for Running Moms

Carbohydrates, fats, protein and fiber are the key nutrients that can keep marathon moms going through the difficult days of training. When making a nutritional plan, their proper amounts must be regarded because they play important roles in a marathon training diet.

Carbohydrates and fats are perfect energy sources. Moreover, the amount of oxygen they yield per unit keeps runners from experiencing shortness of breath as they try to perform at their best.

Intense workouts damaged the muscle tissues. The healing and repairing wonders of protein allow them to be in good condition once again. Fiber, on one hand, makes runners heart disease free and healthy all through out the physical activities they endure.

Here are the must-have foods for all those who are running to win their dream race. Along each are the indispensable benefits.

Water - We can't underscore enough the importance of water to a marathon diet. Continuously sweating drains the body of the important vitamins and minerals that makes its systems function properly. More so, proper water intake can hydrate the body keeping important fluids in it in perfect balance.

Fruits and vegetables - They are the energizers that makes the body able to train each day because of the enzymes and nutrients they provide.

Fish, chicken, lean pork and beef
- The amount of protein gained from eating them increases the endurance level of a runner. With endurance, an athlete can stand running longer distances at greater speeds.

Healthy fats and oils - Not all fats are to be avoided. Those coming from fruits like avocados can give the extra energy the body needs during strenuous activities. Nuts, flaxseed oil, canola oil, corn oil and egg yolks are other sources of these important elements.

Cereals and grains - Known as providers of complex-carbohydrates, they push runners to do their best during trainings.

Following is a list of foods that must be avoided because they can rob the body of the ability to function at its best.

Junk food  - Hamburgers, fried chicken and potato fries are the common fast foods that are enticing to it. No matter how tasty they are, they must be resisted as they are loaded with saturated fats and low-quality carbohydrates. The same goes for junk foods like sodas, chips and candies.

Frozen and packaged food - Often lacking nutritional value, these foods often include chemical additives preservatives.




Thursday, December 18, 2014

Marathon Race 101 - Best Preparation Tips for Moms

A lot of moms today are joining marathons in order to keep themselves fit while having a sense of achievement in their lives. Winning a race is not easy. If you're dreaming of winning one, observe the following tips.

Clear your mind - Stop worrying on how long the race is going to last and how far it will take. Focus on the things you must do to get closer to your target. If the word 'ultra' brings shivers to your spine, try to remove it from your vocabulary and start treating this marathon just like any other race that you can accomplish. Believe on what you can do during the ultra marathon training.

Wear comfy clothes and shoes - Never fall into the trap of buying running clothes and shoes that look beautiful but do not fit you well. Perfect fit and comfort are two considerations to keep in mind when buying your outfit. This means you must not get irritated wearing them as you run. During you training, it is advisable to wear clothes that will complement with the weather. On cold days, wear tops that get rid of sweat quickly. You can wear plain shirts on warmer days. 

Train gradually - In here, you must get the picture that training in longer periods with gradual increase in the drills is advisable. Some runners want to cover long distances in a short span of time. They think this can speed up their skills building. This is not true. This will only make you susceptible to injuries during ultra marathon preparation. Afterwards, you can increase them up to two miles per week. For the firs ten miles, an increase of one mile per week is best. Afterwards, you can increase them up to two miles per week.

Research about the race path - Is it going to be on a flat ground all the time? Or would there be uphills and downhills? Whichever is the case, you must be able to train your body on the exact terrains that the race will cover. This will make your body running comfortably come race day.

Watch your diet - You can eat as much and drink as much. Just make sure that the substances you take in your body are healthy. Refrain from munching of junkfoods. Besides being unable to nourish your body, they steal the small amount of energy left on your body after you train. Instead go for fresh fruits and vegetables that are rich in minerals. Drink lots of water. Sports drinks are great in replacing the expended electrolytes in your body.

Sunday, December 7, 2014

Six Steps to Raising Active Kids



It is quite difficult to raise active kids these days because of the many gadgets that they enjoy these days. This is something that parents should be alarmed about because their health is suffering. In fact, researches show that more and more kids are becoming obese and dying at an early change because of inactivity. Do you want to raise active kids? Check out the following tips.


Lead the way – Show your kids how they can have an active lifestyle. Be a role a model yourself. Kids usually pick up what their parents do. If they see you exercise or play outdoors, they are most likely to follow what you do. This is especially true for kids who are under seven years old.

Have fun together – Invite them to walk to the park and play games there. Jump, run and play tag with them. You will all laugh, sweat and have fun. You will be surprised that you’re benefiting from these physical activities too.

Scrap the junk food – All kinds of junk food are energy busters. They make kids feel down. If you want your kids to be active and exercise, provide them with fruits and vegetables. These are rich with enzymes that boost up energy levels in the body.

Discourage screen time – Your kids will not be interested in playing outdoors if they’re watching TV or playing computer games. Confiscate their gadgets for a while and divert their attention to physical activities.

Enjoy the rain – Don’t let the rain stop you and your kids from playing outdoors. Play in the rain. Do the same when the snow comes.




Monday, November 17, 2014

Motherhood 101 – What Makes a Good Mother



Who doesn’t want to be a good mother? Surely, every mother in the world tries her best to the kind of parent who is loved and honoured by her children. Researches show that there are certain traits that a mother must possess in order for her to be called a good mother. Keen to know them? Read the following.

Listening ear – Guiding your children is not all about talking. It involves listening too. A good mom just doesn’t order her children around. She listens to them with full attention when they want to speak their minds. A good mom knows the best time to listen and to talk.


Unconditional love – Times come when children behave badly or unexpectedly. At times like this, it is important for a mother to reassure her children of her unconditional love for them. Children usually feel and think that they’re less loved when they commit mistakes. Make it a habit to say “I love you” to them no matter what happens and no matter how old they are.


Teaching ability – A good mom takes note of her personal learnings and shares them with her kids. Whenever you’re with your kids – doing chores, walking to the park or finishing a task together – be relay to them nuggets of wisdom about life and other things like saving money, choosing a career, helping other people  or keeping a successful marriage.


Flexibility – Patience is a virtue that every good mother must have. Oftentimes, things will not turn out as planned.  You must be patient and flexible enough to suppress anger, keep children calm and resort to plan B.

Humility – Even a good mother will make mistakes.  It is noble to ask for your children’s forgiveness when you make mistakes. Make sure not to repeat them.

Consistency – A good mother strives for consistency in her discipline, punctuality and routines.  Consistency makes children feel secured that their mom is dependable in all circumstances.

Being a good role model – A good mother walks her talk. Children are good at observing their mom so you better model to them how you want them to grow up as adults.
 



Thursday, September 25, 2014

How New Moms can Regain Energy and Strength



New moms often lack the energy they need to faithfully care for their little angels. This is because the first few months of motherhood could be very demanding starting with the busy days and sleepless nights spent with your newborn. There are strategies that you must keep mind in order to be energised all throughout the year. They are as follows.

Never try to reduce weight – After giving birth, most new mothers are already thinking of losing weight. Instead of shedding the extra pounds, focus on staying alive strong for your baby. Dieting will make you lose more energy. It is best to engage in it a year after you have fully recovered your strength. 

Eat healthy breakfast daily – It is advisable for new moms to feast on protein-rich breakfast. Stay away from food that are rich in carbohydrates and sugar. Try eggs, fruits, oatmeal and yogurt for breakfast and you will never go wrong.

Eat small meals – Divide your three large meals into five small meals all throughout the day. This will help keep your energy up.  This is better than draining your body of the energy it needs by being super hungry and then filling it up with lots of food to be energised. If you’re not in the mood to eat meals, just stock in your fridge healthy snacks that you can easily grab once you feel hungry.

Drink lots of water – You’re most likely to get dehydrated because of the fatigue and sleeplessness that you’re experiencing. Gulping water can awaken you and keep your energy levels up. Keep a pitcher of water near your bed so that you can easily drink water in the evening. When you go out, always insert a bottle of water in your bag.