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21
MAY

The Smart Girl’s Guide to Sport Nutrition: BCAA, Thermogenics, Pre and Post Workout Boosters

Filed Under: Exercise and Fitness,Sports Nutrition,Women's Health at 7:00 am | By: Mauricio Matusiak, Senior Editor
FitnessProper nutrition can be the difference between a successful workout program and frustration with poor results. Women trying to lose weight often have a diet lacking essential nutrients which may result in fatigue, lack of results and even some health problems. Women’s sport nutrition supplements can correct this lack of nutrients by providing the proper amount of macronutrients such as protein, carbohydrates and lipids for a specific fitness goal. So, we present you a quick guide to women’s sport nutrition.

BCAA

BCAA (Branched Chain Amino Acid) supplements may help you build a solid base of lean, feminine muscle, and help to trim the excess fat. The human body needs BCAA’s three aminos (isoleucine, leucine, and valine) in order to meet the increased demand for amino acids during exercise without breaking down muscle tissue. BCAA supplementation is ideal to enhance sports performance and recovery, meaning you can go harder and longer in the gym, without experiencing muscle fatigue. BCAAs are also directly involved in the creation of new muscle tissue, both as the building blocks and as the builder.

Thermogenics

Thermogenic fat-burning supplements are one of women’s top-selling sport nutrition products due to its ability to increase the body’s thermogenesis or core body temperature, and consequently increasing the amount of calories burned. Rasperry Ketone, green tea (EGCG), and capsaicin (chili peppers) supplements are the most popular and often found in women’s weight-loss diets.

Pre- and Post-Workout Boosters

Pre- and post-workout boosters are essential to most fitness programs. As a simple rule, a good supplement prior to workout ensures that your body has enough fuel for exercising and a supplement after the workout is completed ensures proper recovery and prevents injuries. Women’s booster supplements are pretty much the same as men’s products. For pre-workout, nitric oxide can be an excellent helper, relaxing muscles that control blood vessels and allowing better blood flow. This will result in better energy production, so you can train longer and harder as well as getting better recovery from workouts. For post-workout, a good protein shake can be the perfect fit as the body tends to digest faster within 30 minutes after training. Protein shakes can also be taken before workouts (ideally 20-30 minutes) to prepare the muscles for physical activity.



20
MAY

7 Non-Dairy Alternatives

Filed Under: General Wellness & Wellbeing,Health Foods at 7:00 am | By: Mauricio Matusiak, Senior Editor
Dairy FreeThere are plenty of non-dairy products available in the market today but despite having the same purpose, substituting milk products, these dairy-free options are all very different. Some options contain more protein, some are low-calories, and some are low-calcium. Everyone should find a best option based on their needs. So, we let you make the call and present you 7 Non-Dairy alternatives.

1. Soy

Soy milk is one of the most popular non-dairy options due to its smooth taste. A low calorie, low sugar, high protein and high calcium option, soy is nutritionally similar to traditional milk and is considered an easy to use, perfect replacement.

2. Coconut

Low calorie, low protein, and low calcium, coconut milk is a sweet, smooth alternative for people who are lactose intolerant of allergic to animal milk. However, coconut milk is not a nutrient rich source as a replacement due to its low protein and calcium content. Coconut milk is rich in lauric acid which contains anti-viral and anti-bacterial properties.

3. Oats

A cholesterol and lactose free option, oat mil contains high levels of vitamin E and folic acid. Oat milk is high in sugar and does not have the same calcium and protein content of cow’s milk but it is a great source of phytochemicals which may help fight diseases such as cancer, heart disease, and stroke.

4. Rice

A sweet dairy-free alternative, rice milk is extremely nutritious but unfortunately not a great source of calcium and protein. However, rice milk is one of the mildest non-dairy alternatives and considered the most hypoallergenic of all the milk substitutes.

5. Almond

Considered by many as the most delicious replacement for regular milk (even though it doesn’t taste like cow’s milk), almond milk is a low calorie, low protein option which contains similar amount of calcium as traditional milk. Almond milk is also a good source of magnesium, manganese, selenium and Vitamin E.

6. Hemp

Another cholesterol and lactose free option, hemp milk is low in saturated fats and rich in healthy omega fatty acids. It’s also an excellent source of protein and tastes creamier and nuttier than soya milk or rice milk but like other plant milks though, it lacks calcium.

7. Cashew

Not a very popular choice, cashew nut milk is a great source of copper and other minerals such as calcium and magnesium. Compared to other nuts, cashews have a lower overall fat content but its milk is not a great option for people on weight-loss diets.



19
MAY

Curcumin For a Healthier Mouth

Filed Under: General Wellness & Wellbeing,Health Concerns & Ailments,Herbs at 11:17 am | By: Jeremy Michael
ThinkstockPhotos-470185396

Curcuma longa more commonly known as Turmeric has been getting a lot of buzz lately. With numerous known health properties including anti-inflammatory, antioxidant, anti-allergic, anti-carcinogenic, there is no astonishment as to why this is. New research is expanding this ever growing list of benefits to curcumin. A new research article shows that curcumin, the active ingredient in turmeric, may prove beneficial in controlling inflammation and bone resorption in individuals with periodontitis.  Periodontitis is a gum infection that damages the soft tissue and destroys the bone that supports teeth. Periodontitis if bad enough can lead to loss of teeth and even more serious health conditions.

In one research trial Male Wistar rates were used to determine if curcumin could inhibit the inflammation and alveolar bone resorption in rats following induced periodontitis.   The researchers of this article concluded that curcumin may decrease bone loss because of its ability to reduce inflammatory markers in the body.

Another research article  performed a study that consisted of 25 patients (15 males/10 Females) between the ages of 21-45. All patients were previously diagnosed with chronic periodontitis and had periodontal pockets >5mm on both sides. The researchers selected specific sites and the sites were then randomly grouped into test group or control group. The control group received only root planning and scaling while the test group received both root planning and scaling as well as 1% curcumin gel at baseline, 1, 3, and 6 month intervals. The results of the study showed that both root planning and scaling alone is beneficial, however, adding curcumin to the procedure seems to enhance the outcomes significantly.  Overall, the pocket depth improved, the plaque index and bleeding index reduced, as well as there was a reduction in bacteria found commonly in the mouth.

While these results are promising, much more research should be done on the matter. If you are interested in using curcumin to improve oral health speak with your healthcare provider or general dentist before starting due to the potential for side effects. Check out LuckyVitamin for a wide array of natural & organic curcumin products.



18
MAY

Study: Exercise, Live Longer

Filed Under: Exercise and Fitness,General Wellness & Wellbeing at 5:00 am | By: Mauricio Matusiak, Senior Editor
ElderlyA new study shows that regular physical activity in old age is beneficial for your heart health and ultimately can help you live longer. Researchers compared the impact of exercising as providing the same powerful effect on life expectancy as giving up smoking.

Published in the British Journal of Sports Medicine, the study conducted by Oslo University Hospital compared data from 5,700 elderly men in Norway and the results showed that those who had three hours of exercise a week lived around five years longer than the sedentary. The authors of the study are now calling for campaigns to encourage fitness in older people.

Additionally, the study found both light and vigorous exercise extended life expectancy. Official advice in the UK recommends 150 minutes of moderate exercise per week for people over 65 years of age. The report said: “Even when men were 73 years of age on average at start of follow-up, active persons had five years longer expected lifetime than the sedentary.” It added that physical activity was as “beneficial as smoking cessation” at reducing deaths. “Public health strategies in elderly men should include efforts to increase physical activity in line with efforts to reduce smoking behavior.”

The results of this interesting study can be used as an alert for the lack of activity among the elderly around the world. The British Heart Foundation has published a report warning people are getting too little exercise, showing that 44% of adults in the UK are doing no moderate exercise, well below ideal numbers and a rate higher than many European countries. Alarming rates were also reported in other European countries with 69% in Portugal, 55% in Poland, and 46% in France. In the US, these numbers are even more alarming with around the 70%-75% of elderly doing little to none physical activity.



17
MAY

What’s New? Rishi Tea

Filed Under: Health Foods,Teas at 5:00 am | By: Mauricio Matusiak, Senior Editor
RishiTEaLucky Vitamin is introducing a top quality brand that offers the true taste of teas to our customers: Rishi Tea.

Rishi Tea carries a large selection of organic teas, green tea, chia tea, matcha tea, oolong tea, plus unsurpassed gourmet loose leaf tea. The company began in 1996 when a couple of friends wanted to introduce rare and exclusive, traditional handcrafted tea blends to the North American market. The ideas was to create a brand that offered the highest quality organic and Fair Trade Certified loose leaf teas imported from origins, and fresh each season. They travel thousands of miles each year to work hands-on with skilled artisans whose families have been making traditional teas and herbs for generations.

Today, Rishi Tea offers the highest quality organic and Fair Trade Certified fresh, loose leaf teas from tea gardens around the world. The direct relationships established with tea growers has allowed the company to produce rare and exclusive teas offering an unmatched level of freshness as well as ensuring the quality and authenticity of all teas and herbs.

Rishi Tea offers over 200 loose leaf teas and herbs and is your best choice as a direct link to the tea growers, landscapes, and cultures. The Rishi Tea Green Team strives to infuse daily business practices with the same focus on sustainability that is employed in tea sourcing efforts, partning with other socially and environmentally committed organizations to educate on the benefits of organic, fair trade and sustainable living.

You can save even more when you shop Rishi Tea products at LuckyVitamin.com. Just enter promotional code MAY15NEW15 to save 15% on all products of this new brand.



15
MAY

Managing Menopausal Symptoms Without Hormones

Filed Under: Uncategorized,Women's Health at 3:18 pm | By: Jeremy Michael
ThinkstockPhotos-505567555

The average age a woman enters menopause in the U.S. is age 51. A woman officially enters menopause one year after her last menstrual cycle. However, hormones can begin fluctuating and declining much earlier, in a phase referred to as “peri-menopause.” Peri-menopause can begin as early as age 35—but more commonly begins about age 40 or older.

Declining hormones may lead to a whole host of very unpleasant menopausal symptoms, and it’s estimated that 75% of American women experience some menopause symptoms.

Menopausal symptoms such as hot flashes, night sweats, irritability and occasional sleeplessness can make this period in a woman’s life truly miserable. But there are solutions that have been shown to effectively help relieve these symptoms without the use of hormones (hormone replacement therapy or HRT).

Remifemin menopause relief is an herbal supplement that has been shown to relieve common symptoms of menopause, including hot flashes, night sweats, irritability, as well as occasional sleeplessness. Remifemin contains an exclusive standardized RemiSure black cohosh extract, found in no other brands on the market. It’s much more than garden-variety black cohosh. It has been shown to be effective in numerous clinical studies, and has been one of the most well-recognized brands for relieve of menopausal symptoms for nearly 60 years.

If you are in need of more additional support at night, there is Remifemin Good Night menopause relief, which contains the RemiSure brand of black cohosh to relieve hot flashes and night sweats. It also contains relaxing herbs, including valerian, lemon balm, and hops. Remifemin Good Night not only relieves menopausal symptoms but supports sleep quality with its non-habit-forming, proprietary Restful Sleep Blend.

Menopause doesn’t have to be miserable. Turn to estrogen-free Remifemin or Remifemin Good Night for a hormone –free way to deal with the symptoms of menopause.



15
MAY

3 Great Sources of Protein

Filed Under: Sports Nutrition,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
ProteinCreating a quick guide for protein isn’t easy but it might be helpful to a lot of people looking for a little more information but not “too much information” about this essential nutrient. What are the different types? Which ones are the best form of protein? When should you take it? We present you three great sources of protein and what you need to know about them.

Whey

Likely the most popular protein supplement, whey is available in two forms: concentrate and isolates. Concentrate is one of the most basic forms of protein and a perfect product for beginners or people just looking to increase protein intake. Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. On the other hand, whey isolates are one of the quickest absorbing proteins, a great fit for people with low carb diets and people who are lactose intolerant. Isolates are also a great pre and post workout choice as it fast absorption helps supply muscles the nutrients needed to help recover and grow.

Soy

One of the best vegetarian sources of protein, soy is loaded with glutamine and arginine which help recovery and absorption respectively. With many benefits to its users, soy also contains a good number of BCAA’s  which help with recovery and it supports a healthy cholesterol profile due to its isoflavones. Soy protein can be taken anytime throughout the day particularly if you need to get in a meal or snack containing protein.

Casein

The slowly breakdown casein is the perfect protein to be taken at night before bed. Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. Alternatively, casein protein can be taken during the day to help stay full and to keep a constant supply of protein in your body. It also contains high glutamine content, helping boost the immune system and speed up recovery.



14
MAY

The Top 3 Myths about Plant-Based Protein

Filed Under: Uncategorized at 10:30 am | By: Guest Blogger
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By Ned Brown, Healthy Skoop

Trying to educate yourself about nutrition can be like opening Pandora’s box. The sheer volume of information out there is overwhelming. Not to mention there’s often disagreement, even between very credible members of the scientific and medical communities. It’s enough to make you throw up your hands and reach for the cheezy doodles. Protein is no exception.

Many people dismiss protein supplements altogether, because they’re not trying to ‘bulk up.’ Well listen up, people of the world, because protein is good for the masses, not just the massive! Here’s why protein is one of our favorite macronutrients:

  • Wards off hunger—it is a more complex form of fuel, so your stomach will stay busy digesting for longer than if you fill it with say, carbs.
  • Provides sustained energy—and no ‘crash’ like you may experience with simple carbs or sugar.
  • Helps rebuild muscles—so even if you’re not trying to emulate the Hulk, protein can help you stand tall and not hobble around like an old man the day after your jazzercise class.

So with that in mind, here are the top three myths about plant-based protein that we’d like to chat about:

  • Plant-based proteins aren’t complete and don’t provide the full spectrum of amino acids that you need to get from your diet.
  • Well, okay, this one is actually true. But the only way you could actually fall prey to this conundrum is if you decided you were only going to eat, say, legumes for protein and swear off every other protein source for the rest of your life. Which would be strange. In order to get a complete protein, all you have to do is combine two complimentary proteins. For instance, brown rice and yellow pea—which is the combo we picked for our B-Strong protein.
  • Your body can’t absorb plant-based protein as well as cow-based protein.
  • There’s some truth to this as well, if you’re comparing whole cooked plants to animal protein. But plant-based protein supplement technology has improved by leaps and bounds, and manufacturers have been able to achieve plant proteins that are just as absorbable as animal protein, with minimal processing. Some vitamins and minerals also aid in the absorption process, which is why we included 50% of the recommended daily intake of vitamins and minerals in Skoop B-Strong.
  • You need a 4:1 carb to protein ratio
  • It’s true that physiologists have found the 4:1 ratio to be the best composition for elite athletes to replenish nutrients following endurance activities. This is because intense, extended endurance activity can deplete the glycogen stores in your muscles, which can only be refilled by carbs. But here’s the thing—unless you are a professional endurance athlete, you’re probably not on that level where you need that many carbs.
  • In addition, having a 4:1 protein powder is limiting because you should really only mix it with water, or risk ingesting way too many carbs. With a 1:1 ratio, like the one in Skoop B-Strong, you can shake it up with almond milk, add it to a fruit smoothie, bake it into energy bars–the possibilities are endless!!

And one more shameless plug—perhaps the best feature of Skoop B-Strong is that every time you Skoop it, you are helping put more fresh fruits and veggies into schools across the country. Nutrition is important to us, and we want kids above all to be educated about healthy eating. So we partnered with the Chef Ann Foundation to create the Mission Nutrition grant program. Schools can apply for grants and use the money to buy fresh produce, which they then present to the kids for sampling in all kinds of fun and creative ways. We think it’s pretty neat and we hope you do too. So get out there and #SkoopOn!



14
MAY

What’s New? Nova Scotia Fisherman

Filed Under: Beauty,Personal Care at 7:00 am | By: Mauricio Matusiak, Senior Editor
Nova Scotia FishermanLucky Vitamin is proud to present a premium brand of personal care products to our customers: Nova Scotia Fisherman.

Nova Scotia Fisherman offers a unique line of personal care products handmade in Nova Scotia, Canada. This superior all-natural brand creates soaps, lotions, lip products, body balms and much more.

The company was inspired to provide a 100% natural skin care line that is efficient but also environmentally friendly. Started as a small business, Nova Scotia Fisherman has grown and today the company has a complete line of body care products, made with only natural ingredients. In fact, Nova Scotia Fisherman uses an endless list of amazing skin rejuvenating properties of a special ingredient: Nova Scotia Sea Kelp. After discovering all of the amazing effects of this slippery ingredient, the company has decided to use it in everything.

Nova Scotia Fisherman doesn’t stop at great ingredients, a portion of every sale benefits the Nature Conservancy of Canada. For the founders and owners, it is important to create a quality product but it is also important to give back to this beautiful landscape they call home as well as providing quality employment in rural Nova Scotia. Working with Burnt out Solutions Inc ( BOSI) they employed a team of people who may have had barriers to regular employment and provide work orders for local adults. They began producing products that are healthier for their families, homes and environment. Inspired by their community, environment and the people they serve, Nova Scotia Fisherman works hard to produce a quality all natural line that doesn’t compromise on people or the environment.

You can save even more when you shop Nova Scotia Fisherman at LuckyVitamin.com. Just enter promotional code MAY15NEW15 to save 15% on all items of this new brand.



11
MAY

Eat Well, Remember More

Filed Under: General Wellness & Wellbeing,Supplements at 5:00 pm | By: Mauricio Matusiak, Senior Editor
MemoryA new study shows that eating a healthy diet may have a significant impact on improving memory. Published in the journal Neurology, the new research suggests that eating well could potentially be linked to a lower risk of memory loss and thinking decline.

Unlike previous findings relating specific diets to improvements in cognitive function, this new study suggests that improving overall diet quality is an important factor for lowering the risk of memory and thinking loss. Researchers defined a “healthy diet” as one containing lots of fruits and vegetables, nuts, fish, as well as moderate alcohol use.

“The difference in our study is we didn’t prescribe a particular diet or explore for a particular diet pattern,” said Dr. Andrew Smyth, lead author of the study and a nephrologist at McMaster University in Hamilton, Ontario Canada. “We just wanted to look at a diverse cohort of people from all around the world and analyze what their risk for cognitive decline would be if they consumed what most organizations would consider a ‘healthy diet’,” Smyth said.

Researchers monitored the eating habits of 27,860 men and women across 40 countries for 5 years. Participants in the study were asked about the overall servings they consumed of different types of foods in both the healthy and unhealthy categories for which they received a corresponding point score. “For example, if participants consumed the standard dietary recommendations for fruits and vegetables per day, they would get a high score in that category. The reverse happens for unhealthy food choices,” said Smyth. Participants were tested for their thinking and memory skills, at the start of the study, then again after two and five years. The results indicate that participants with the healthiest diets were 24% less likely to experience cognitive decline compared to those with the least healthy diets.



8
MAY

3 Toxic Sunscreen Ingredients to Avoid

Filed Under: Anti-Aging,Beauty,Personal Care at 7:00 am | By: Mauricio Matusiak, Senior Editor
SunscreenProtecting your skin from UV damage and sunburn is always important and using sunscreens is one of the best ways to do it. However, some products may contain ingredients you do not want to have it on your skin. Here’s a quick look at 3 toxic sunscreen ingredients to avoid:

Retinyl Palmitate

Derived from vitamin A, retinyl palmitate is an antioxidant often added to sunscreen products to improve performance against the effects of UV exposure and help reduce the signs of aging. However, this ingredient is known to produce destructive free radicals that are toxic to cells, damage DNA, and may lead to cancer. In fact, FDA studies have shown that retinyl palimitate may speed the development of malignant cells and skin tumors when applied to skin before sun exposure.

Oxybenzone

A common UV filter, oxybenzone is added to sunscreen products as a penetration enhancer. Keep in mind: the same way this ingredient helps the lotion to be more easily absorbed and increase protection, it also makes it easier for other chemicals to penetrate the skin. When oxybenzone is absorbed by your skin, it can cause an eczema-like allergic reaction that can spread beyond the exposed area and last long after you’re out of the sun.

Octinoxate

Just like oxybenzone, octinoxate is quickly absorbed by the skin and helps other ingredients to be absorbed more readily. One of the most common ingredients found in sunscreens with SPF, this dangereous ingredient is known to cause hormone disruption. Additionally, octinoxate may actually be a culprit for premature aging, as it produces menacing free radicals that can damage skin and cells.



6
MAY

What’s New? SlimPlate System

Filed Under: Diet & Weight Loss,General Wellness & Wellbeing,Health Aids at 5:00 pm | By: Mauricio Matusiak, Senior Editor
Slimplate SystemLucky Vitamin is happy to announce the introduction of a revolutionary weight-loss system product to our customers: SlimPlate System.

SlimPlate System is a complete weight loss plan designed just for you. It includes high-quality china instead of cheap plastic plates, as well as silicone, stainless steel cutters to help keep your food in between the lines. This 13-piece set is a doctor-designed, easy way to lose weight.

SlimPlate System new generation weight loss system is different than all others because it provides a long term weight loss solution, it’s easy to use and maintain, and it allows you to lose weight the right way without changing what you eat. Users have access to a free weight loss coach, exercise videos, helpful hints, and emails that all help keep you on track to reach your goals.

SlimPlate System is a complete four stage weight loss solution. It builds a diet around your everyday food without letting you go hungry. For the price of less than 15 days of diet foods, SlimPlate System gives you the power to create your own diet using the food that you like. Not just simple portion control, but a four-step, progressive portion control of your entire food choices, so you don’t have to think about what to eat or count calories. SlimPlate System is the perfect set that has everything you need to get the right portions for almost any food. No calorie counting, easy-to-use, research proven, designed by physicians, no need to buy diet food, and no side effects, SlimPlate system is a weight loss plan that you can follow to look your best and slim down fast.

You can save even more when you shop SlimPlate System at LuckyVitamin.com. Just enter the promotional code MAY15NEW15 to save 15% of this revolutionary product.



4
MAY

5 Health Benefits of Quinoa

Filed Under: Health Foods,Nutrition,Supplements at 5:30 pm | By: Mauricio Matusiak, Senior Editor
QuinoaQuinoa offers a variety of health benefits as this popular superfood is incredibly nutritious. Technically a seed, quinoa can be served with brown sugar and fruit as a hot breakfast cereal, or added to soups or salads. If you are looking for a good reason to add this gluten-free food to your diet, we present you 5 health benefits of quinoa.

1. Protein

One of the best vegetarian sources of protein, quinoa contains more than 8 grams of protein per cup including all nine essential amino acids that the body cannot produce on its own. These essential amino acids are needed for tissue growth and repair and quinoa has all of them, plus more and better protein than most grains.

2. Minerals

Quinoa is high in minerals particularly four important ones that people often do not get enough from their diet: magnesium, iron, zinc, and potassium. However, quinoa contains phytic acid that can partly prevent minerals from being absorbed but soaking or sprouting quinoa degrades most of the phytic acid.

3. Fiber

Quinoa contains almost twice as much fiber as most other grains and can be an excellent supplement to relieve constipation as well as prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels and may help you lose weight, as it takes a longer time to chew than does other foods, making you feel fuller for longer. It is also less energy dense, which means it has fewer calories for the same volume of food.

4. Quercetin

Quinoa also contains very large amounts of quercetin, an important flavonoids that has been shown to have all sorts of beneficial effects on health. In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries. These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects.

5. Antioxidants

Another reason to add quinoa to your diet: antioxidants. These substances help neutralize free radicals and are believed to help fight aging as well as a variety of diseases. Quinoa has one of the highest antioxidant content among grains and cereals, and if you allow its seeds to sprout, the amount of antioxidants increase ever further.



1
MAY

Fuel Your Better 5K with Vega Sport

Filed Under: Exercise and Fitness at 10:42 am | By: Guest Blogger
Vega SportBy Kim McDevitt, MPH RD, National Educator at Vega, Adapted from “New to Running? Here’s Your How-to Guide!” MyVega.com

Whether your friends convinced you, you’ve decided to conquer a long-time goal, or you’re ready to experience what everyone is posting on Instagram, perhaps you’ve decided to start navigating the ins and outs of running your first 5K. Ready to train like a runner, dress like a runner, fuel like a runner, and most important of all, run like a runner? Start here:

1.  Follow a Training Plan

For your first 5K, I recommend getting the fantastic Couch-to-5K app to start. Over the course of 9 weeks you will start slow and gradually build to running your first 5K (3.1miles).

2.  Get Comfortable

  • Invest in good socks. You want socks that are “wicking.” This fabric is specially designed to wick away sweat, preventing massive blisters from forming during a run.
  • Get fitted. The shoe that your best friend raves about might not be the right shoe for you. Head to a running store and get properly sized. Let them know how much you plan to run per week, the type of terrain (trail versus road) and test out a few different styles and brands. Many stores even have treadmills to let you take them for a test spin!
  • Skip the cotton. You don’t need a lot of fancy clothes to run, but on really hot days or rain I suggest skipping the cotton because it doesn’t dry quickly and traps in the sweat, both of which can lead to chaffing. Synthetic fabrics help wick moisture from your skin keeping you dry and comfortable.

3. Fuel Right

Don’t overlook nutrition, as it’s an integral part of your 5K training.

  • Pre-Workout: Reach for simple, easily digested carbohydrates 30 to 60 minutes before your run. Easy grabs are a banana or dates. If you’re running for less than 30 minutes, grab Vega Sport Sugar-Free Energizer for a boost of caffeine from green tea and yerba maté for only 5 calories.
  • Mid-Workout: No matter how long you’re running for, it’s never a bad idea to bring water. If it’s a hot day, or you’re heading out for more than 30 minutes, make sure to add Vega Sport Electrolyte Hydrator to your water bottle. It delivers all essential electrolytes to keep you well-hydrated, and is sweetened only with stevia with 0 calories.
  • Post-Workout: There are many elements to successful recovery. To replenish energy, electrolytes, and reduce inflammation, muscle and joint pain after exercise, reach for Vega Sport Recovery Accelerator. Mix with water and drink within 20 minutes after your workout.

After that your post-workout meal doesn’t have to be any larger than normal, but should focus a bit more heavily on protein. If you’re on-the-go, try a complete multisource protein like Vega Sport Performance Protein. Just shake with water or non-dairy milk in a shaker cup and you’re off to a good recovery!

Clean and plant-based, the Vega Sport Nutrition System is a complete, three-stage system designed to help you harness the science of sports nutrition and nutrient timing to enhance your athletic performance. Vega Sport’s Prepare, Sustain, and Recover stages make it easy to fuel your better—before, during, and after your workout.

This month only, save 25% off Vega Sport Nutrition System products to Fuel Your Better 5K with promo code ‘VEGASPORT25′.

What 5K are you going to sign up for?



30
APR

4 Foods for Healthy Hair

Filed Under: Beauty,Health Foods,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
Hair Foods

If you are looking to start a healthy-hair diet, finding the right foods should not be a problem. A number of foods may provide great benefits for your hair but we picked 4 great foods to be added to your diet for healthy hair.

1. Eggs

Eggs are a great food to help with hair growth as they are an excellent source of biotin, a vitamin B that significantly helps hair grown. Lack of biotin can lead to hair loss. Eggs are also a good source of protein and iron, two important nutrients to maintain healthy hair.

2. Salmon

Just like many fish options, salmon provides healthy omega-3 fatty acids, an essential nutrient for healthy hair. Sardines, mackerel, and other fish sources can help increase your omega-3 fatty acids intake. Since your body is unable to produce these healthy fats, you need to get them from food or supplements.

3. Walnuts

Walnuts, as well as many other nuts, are rich in nutrition that is good for your hair. For example, most nuts contain biotin and other B vitamins, which helps strengthen hair, reduce hair fall, and improve hair growth. Peanuts, cashews, and almonds are also suggested as good hair-food in case you don’t like walnuts.

4. Carrots

Carrots contain beta-carotene which is converted to vitamin A, an essential nutrient. It has antioxidant activity, which helps protect cells from damage as well as help cell growth, including hair cells. Consumption of beta carotene can help you get rid of various hair problems such as preventing dry, lifeless hair and dry scalp which can flake off into dandruff, promoting hair growth, and minimizing hair thinning.