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On time

Something I’ve been noticing for a while now is time pressure. How fast are you, how slow are you, are you on time for an appointment, are you on time, are you always late, do you have to be early? Do you feel like time is slipping away from you, do you feel like you are constantly in a mid-life crisis? Do other people expect you to be faster? Do you need to slow down?

It is enormously taxing on the endocrine system.

The watch

We live in a society that measures things with a clock. Appointment time. Noon is lunchtime; you have to eat. We have a lot of time on an exam. We should have accomplished our job at a certain age.

The fastest

The constant need to do things quickly and that way you will be happy. If I work hard and fast, I can finish early and then I can relax.

At school we measure ourselves by who is the fastest, who is the first to raise their hand, we have competitive sports. There’s a lot of shame around speed and how fast you are or how slow you are.

Time is a huge pressure.

meal time

I grew up in a family where 6pm was dinner time. Whether you were hungry or not. Having to control your appetite to have a meal that you have to eat all of it was difficult as a child because your appetite varies. Nowadays I eat dinner anywhere between 4 pm and 8 pm, depending on my appetite.

What time is it?

At night if I wake up I check to see what time it is, I’ve been stopping checking and wondering, why do I need to know the time, what does it matter? Not looking at the time has also allowed me to sleep longer and deeper.

Time is running out

I have always felt that I should go further with my success in life, I should have overcome those problems that I have not been able to heal. The time is finishing. I am missing things in life.

But there is so much pressure to feel that time is slipping away from me, that if it were more this or that or faster, I would have what I want. Or if things happened earlier, I would have been happy.

Time really is a man-made construct that puts a lot of pressure on us.

Is time pressure a thing in your life?

Sanjay Raja’s new book The Food Talk offers advice on how you can talk about food with your children and change their eating habits for the better. In the book, he points out that talking about food with his children is just as important as talking about sex: food and sex are very pleasurable, but always carry risk. He also points out that if your kids can say “macaroni and cheese” or “chicken tenders,” they can say “carbs” and “protein” and they know what those words mean. We all want our children to eat better, more nutritious and healthier food. We just don’t know how to make that happen, and there are plenty of culprits trying to sabotage us along the way.

Raja offers step-by-step instructions in this book so parents can do everything from starting to talk about food with their kids to getting them to read food labels to cutting sugar out of their diets. Make no mistake, yes, children are forced to eat sugar, but we can also teach them about the effects sugar has on the body and teach them to cultivate a taste for nutritious foods, including broccoli and cauliflower.

Raja also has tips for getting around the culprits that could sabotage you and your kids: birthday parties filled with sugary cakes and brownies, grandparents wanting to treat the grandkids, and the school lunch featuring cheese pizza and chicken tenders. instead of vegetables. vegetables. Based on Raja’s advice, you will be able to create a plan to deal with each of these situations and teach your children to make the right decisions for themselves.

You will also be surprised by many of the myths about food and children’s eating habits that Raja expounds, which we all too often accept without a second thought. For example, one myth or belief we may not think twice about is “Kids shouldn’t eat from the adult menu.” Responding to this, Raja states, “Such nonsense. While portions may be smaller, kids shouldn’t stick to what’s usually offered on kids’ menus: buttered pasta, grilled cheese sandwiches, wings fried chicken, pizza, hot dogs, corn dogs and fried foods in general. None of these foods is really nutritious. Instead, children should be taught to eat what adults eat and to be adventurous in their food choices. Raja offers advice on how to make that sense of adventure prevail.

As Raja explains, each meal is actually an opportunity to talk with your children about food and the nutrients that food offers their bodies. Based on his own experience, Raja states: “Knowing more and more about the food they eat has become more and more interesting for my twins. When we buy ginger, we talk about the fact that ginger is a spice that is good because it helps to reduce sore muscles When a recipe calls for cinnamon, we remind each other that cinnamon helps keep blood healthy by lowering sugar and yes, sugar is bad peas and fruit vegetables like zucchini, eggplant, and tomatoes are low in calories and high in fiber and other vitamins Understand that seed vegetables like lentils have a little more calories because they contain carbohydrates and are very high in fiber, iron, and magnesium They also know the difference between a seed vegetable and a flower vegetable and what vitamins they contain individually”.

You may be thinking, “What are these miracle kids? My kids would never do that,” but as Raja says, “There is a fallacy in the American mindset that nutrition is a challenging and difficult subject, best left at hands of scientists with multiple titles”. in biology and chemistry, certainly not a subject for children! Nothing could be further from the truth. These are not difficult concepts. These are things your child needs to know to start making informed decisions, and to start eating excuses. No parent would be upset if his children started learning the alphabet or numbers before they started school, they would have an advantage! We expect our children to learn the fundamentals of math and reading at an early age because everything is based on these concepts. Even more with nutrition! It is literally the building block of your child’s body and mind. Therefore, you should not hesitate to teach our children the basics of good nutrition and healthy eating.”

With each chapter of The Food Talk, I found myself more and more in agreement with Raja. Is it really that hard to talk about food with kids, or have we just never thought enough about it? I think The Food Talk is the perfect book for parents to start having these educational talks with their children. I also suspect that parents will realize that they have to practice what they preach, which means that they will ditch some of their bad food choices and make better ones for themselves. If you read this book and start implementing its advice, soon you and your children will be happier, healthier, and able to pass up those candy bars in the checkout aisle. It is not a dream that cannot come true. Make it happen by starting with this book.

Did you know that you could be poisoning your body with high levels of toxins produced by too much soy in your diet? Research has shown that a soy-based diet at any age can lead to a weakened thyroid, commonly leading to heart problems and excess fat. Could this explain the dramatic rise in obesity today?

Are you suffering from obesity or excess weight? If you’re eating a diet rich in soy, you could be taking a serious toll on your health, not to mention sabotaging your weight loss goals.

Most people are unaware of the many powerful chemical toxins that soy contains. One of them is phytic acid, also called phytates. These acids prevent the body from absorbing essential minerals such as calcium, magnesium, iron, and especially zinc. Unfortunately, soybeans are very resistant to phytate reduction techniques, such as prolonged slow cooking, so removing this toxin is nearly impossible.

Soy also contains powerful enzyme inhibitors. These inhibitors block the absorption of trypsin and other enzymes the body needs for protein digestion, causing severe gastric upset, reduced protein digestion, and can lead to chronic deficiencies in amino acid absorption.

Because of the way today’s soy is made and processed (quick and cheap), it doesn’t matter what kind of products you buy, organic or not. They all carry high levels of toxins and should not be eaten, or only in moderation, as is done in Asian cultures. Contrary to popular belief, soy products have never been a staple in Asian countries. Historically, soybeans were used by the poor in times of extreme food scarcity, and only then were the soybeans carefully prepared through prolonged fermentation to destroy soybean toxins.

The average US vegetarian diet today includes soy in extreme excess of what Asians typically consume; they generally use small portions of soy to supplement their meals. The standard Asian diet consists of more natural products, much less fatty meat, more vegetables, and more fish. Their diets are also lower in chemicals and toxins, since they eat far fewer processed foods (canned, jarred, pickled, frozen).

So if you think that will keep you and your kids from getting fat, think again. These claims come directly from the soy industry, which has led us all to believe in its “health food” qualities. It doesn’t really make sense, especially when we know that farmers feed animals soy to fatten them up and slaughter them as quickly as possible.

Soy also contains copious amounts of isoflavones (phytoestrogens), which actually interfere with the thyroid gland’s ability to make thyroid hormones, leading to weight gain, tiredness, and depression. A diet rich in soy is also rich in isoflavones, and you don’t need much. Just one glass of soy milk a day, said to contain between 30 and 45 milligrams, is enough to suppress thyroid function. And with a weakened thyroid, it will become increasingly difficult for you to lose weight.

It is the isoflavones in soy that are supposed to protect us from heart disease, cancer, osteoporosis, and the discomforts of menopause. Not so.

But the most alarming and extremely sad effect comes from feeding our babies soy. While everyone knows, breastfeeding is best; mothers today think they are doing their newborns a service by giving them soy-based formula instead of traditional milk-based formula. In fact, it is causing devastating damage to our children.

Babies fed exclusively on soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed on milk-based formula, the estrogenic equivalent of at least five birth control pills per day. The premature development of girls has been linked to the use of soy formula, as has the underdevelopment of boys.

Moms who eat soy during pregnancy also put their babies at risk because isoflavones cross the placenta. This can upset the hormonal balance, especially during the first three months, when male fetuses are at a crucial stage of development and adequate testosterone is absolutely necessary. Other problems associated with both genders fed soy formula infants include extreme emotional behavior, depression, asthma, immune system problems, pituitary failure, thyroid disorders, and irritable bowel syndrome.

In general, there is an overwhelming number of other health problems that can be associated with soyfoods, including: bladder, prostate, colorectal, thyroid, and breast cancer; precancerous lesions; heart disease; type 2 diabetes; malnutrition; stunted growth; flatulence; pancreatic problems; low libido: early puberty; anemia; zinc deficiency; osteoporosis; gut damage; malabsorption and leaky gut syndrome; kidney stones; allergies; infant death; disruption of the immune system; thyroid disease – and the list goes on.

The soybean industry is a powerful multi-billion dollar industry. And the public relations and funding of its advertising as a “health food” is really causing a “health crisis.” Soy is dangerous, for you and especially for your children. Don’t get sucked into their marketing gimmicks.

If you are looking for help with your eating habits or need to lose weight, I can help you. I offer several weight loss programs designed for each individual. No points, no calorie counting, no gimmicks. It’s about the food, not about you.

For more information on these programs and links to additional FREE articles and downloads, visit [http://www.intuitivehealth.com]. Launching November 2008: Exciting new weight loss eBook and affordable take-home course of study with a complete 90-day step-by-step weight loss plan, including shopping list, menus, supplements, and online support. line.

Open an old Italian cookbook, flip through the index, and…surprise! No tiramisu’. My first encounter with Tiramisu’ was in 1985. I was in Italy at the time: a friend of mine told me about this new recipe that she got. She was so enthused that I felt compelled to try it right away. The taste was unbelievably good, like I’ve never had before. Since then I fell in love with this dessert.

Everyone already knows that Tiramisu’ means “recuperator” in Italian, due to the high energy content (eggs and sugar) and the caffeine of the strong espresso. There are many different stories about the origin of tiramisu. It’s a layered cake; therefore, some place its origin in Tuscany, where another famous layered Italian dessert is very popular. It is called “Zuppa Inglese” (English soup). It’s not English and it’s not a soup. Instead it is a simple biscuit or biscuit cake, dipped in “alkermes” liqueur, and alternate layers of chocolate and custard. Layered cakes have been around for a long time. The brilliant idea of ​​Tiramisu’ is not in the layering technique, but in the components. The great invention of combining coffee, zabaglione cream and chocolate: This is the true innovation in Tiramisu’.

I love studying food history. In my book “The Timeless Art of Italian Cooking – Centuries of Delicious Dining”, there is extensive information on the culinary history of the various regions of Italy. I tried to trace the origin of tiramisu by researching many Italian cookbooks. The first clue is from the famous Italian gourmet Giuseppe Maffioli. In his book “Il ghiottone Veneto”, (The Venetian Glutton), first published in 1968, he talks at length about Zabaglione custard. The name of this cream originates from Zabaja, a sweet dessert popular in the Illiria region. It is the coastal area across the Adriatic Sea that was Venetian territory for a long time during the golden age of the “Repubblica Serenissima” (The Most Serene Republic) of Venice. Zabaglione was made in those days with sweet wine from Cyprus.

“The groom’s single friends,” says Maffioli, “at the end of the long wedding banquet, mocking maliciously, gave him a large bottle of zabajon before the bride and groom left, to guarantee a successful and prolonged honeymoon.” “The zabajon”, continues Maffioli, “sometimes whipped cream was added, but in this case it was served very cold, almost frozen, and it was accompanied by baicoli, small thin Venetian cookies invented in the 18th century by a baker from the neighborhood of Santa Margherita of Venice”. As we can see, the addition of whipped cream, the serving temperature, the cookies, all these elements are close to the modern tiramisu recipe. And even the allusion to the energetic properties of Zabaglione seem to refer to the name of Tiramisu.

Later in my research, the oldest recipe I could find was in Giovanni Capnist’s book “I Dolci del Veneto” (The Desserts of Veneto). The first edition was published in 1983 and has a classic tiramisu recipe. “Recent recipe with endless variations from the city of Treviso,” says Capnist, “restaurant discovery more than family tradition.”

But the last word on the origin of tiramisu is from the book by Fernando and Tina Raris “La Marca Gastronómica” published in 1998, a book entirely dedicated to the cuisine of the city of Treviso. The authors remember what Giuseppe Maffioli wrote in an article from 1981: “Tiramisu” was born recently, just 10 years ago in the city of Treviso. It was first proposed in the restaurant. The dessert and its name immediately became very popular. , and this cake and the name were copied by many restaurants first in Treviso and then throughout Italy”. Still today the restaurant “Le Beccherie” makes the dessert with the classic recipe: gingerbreads soaked in bitter strong espresso coffee, mascarpone cream- zabaglione and bitter cocoa powder Alba and Ado Campeol, owners of the restaurant, regret not having patented the name and the recipe, especially to avoid all the speculations and conjectures about the origin of this cake, and the dissemination of so many recipes that have nothing to do with the original Tiramisu’.

I tried countless different recipes of the infinite variations of Tiramisu’, but the classic one (the recipe that I show on my website), the recipe of the restaurant “Le Beccherie”, is still the one that I prepare today and the one that I prefer. .

As an example of one of the many delicious variations on Tiramisu’, I show on my website a step-by-step recipe for “Tiramisu’ with Mixed Berries” that is quickly becoming a new classic.

Anna Maria Volpi Nov. 20, 2003

Have you taken a look lately at the label on your ever-present bottle of spring water? It probably says something like “mountain spring water”. Now, look closely at the full-color drawing that also graces the label—in this case, a bottle of Arrowhead Spring Water. (If it’s not Arrowhead in your area, it will be Ozarka or Deer Park, Ice Mountain or Poland Spring, as they are all owned by Nestle Waters.)

Isn’t that a peaceful scene? A beautiful blue sky with fluffy white clouds, lush evergreen trees and a silvery blue mountain from which a stream of clear cold water gushes. My guess is that the spring the water comes from is somewhere around that virtual stream.

All the bottled spring waters seem to show mountains and beautiful scenery, along with clear spring water. These images are there for a reason. Companies are trying to create a picture in your mind of spring water coming from a beautiful, pristine mountain, when in reality it comes from a hole in the ground.

That’s not to say that spring water isn’t good to drink, because it certainly is, at least better than tap water! But it’s only fair that you know exactly where it comes from. It doesn’t come from a remote mountain spring in a picturesque setting like the advertisements would have you believe. When a water company locates a spring source, a new bottling plant is built there at the source of the water. This is supposed to help keep water pollution down, but it doesn’t prevent it from happening.

Contamination in spring water is something that not many people know about. Maybe they’re too busy dismissing their bottled water nemesis of choice, which is purified water. We’ll get back to the contamination issue in a bit, but for now, let’s look at what purified bottled water is.

Purified water is sold simply as bottled water. Often this water is municipal or tap water that has been treated with reverse osmosis, distillation, or deionization to remove bacteria or dissolved solids. This additional processing, in addition to what the municipal water department has already done to process and clean the water, still allows the water to retain some of its natural flavor, which is why many people prefer it over spring water. . It is estimated that 25 percent of all bottled water comes from a municipal or city supply.

When you buy bottled spring water, you expect a slightly different product than purified municipal water. They make you believe that spring water is superior, and spring water labels usually do their best to nurture your belief with the images we talked about earlier. But, these labels are misleading. Recently, two big name brands of what was supposed to be spring water were called to task for advertising what was found to be municipal water as spring water! Their labels have been changed to reflect this, but many people were fooled for a long time.

The only way a bottled water can be labeled as spring water is if it comes from a spring. Now, you probably read that and thought, “Well, of course!” But the whole problem is that spring! Spring water has to flow naturally to the earth’s surface from a source that is located underground. The water must be obtained directly from this spring, or from a “Drilled Well” that must be as close as possible to the place where the water comes out naturally. If a pump is used to draw the water, or any machine that uses force from outside the spring, then the water that is pumped out has to be exactly the same as naturally flowing water in composition and quality. .

Sounds good, right? Well, that well can easily get contaminated, just like the place where the spring comes out of the ground. And, since Food and Drug Administration rules allow bottled spring water to have some forms of contamination, there isn’t much that can be done. These contaminants include E.coli or fecal coliforms, which are two bacteria that target the inclusion of fecal matter in the water. Tap water rules prohibit any contamination with these bacteria. Since purified bottled water is made from tap water, it stands to reason that this type of bottled water would be much safer and better tasting than spring water.

Bottled water is not required to be tested for known parasites such as cryptosporidium and giardia. Cryptosporidium is a type of protozoan that can cause diarrhea. In healthy people, the infection it causes does not last very long, but in children and people with compromised immune systems, it can become quite serious and reject all medical attempts to stop it.

Giardia is often found in unsafe water. In fact, water is the main source of this infection.

Giardia can cause a person to be bloated, nauseated, have watery diarrhea, and abdominal cramps. You can also lose up to ten percent of your body weight when infected with this parasite. The infection takes two to six weeks to get better, but it has been known to develop into chronic giardia and last for months and years.

The potential for bottled spring water to have contaminants and parasites, or both, is small, but it exists. Purified water is much safer for you and your family if you are concerned about the cleanliness of the water you drink.

I’ve seen this question discussed time and time again and the kids didn’t get an honest answer. Yes, there is an age limit below which it is not smart to start exercising at such an extreme level because your bodies are still developing and your muscles can only grow normally if you train normally. Your bones are also subject to this.

If you are asking what is the perfect one to start the P90X weight loss program, I would say around 19-20 years of age. He did such training when he was still playing professional basketball. I was around 17 years old and now I’m paying the price. My back hurts, I’m fat, and I probably couldn’t get through a day of the P90X workout DVD. So unless you want to be like me, have a little patience and keep in mind that there are plenty of other things you can do to stay in shape until you can get closer to the extreme power program.

I really think they should tell younger kids about this. As far as I am concerned, it is dangerous for younger children and they should be directed to another exercise program before starting the P90X Weight Loss DVD. Kids, make sure you’re prepared to pay the price if you can’t have a little patience. In any case, you should make sure that you have at least warmed up well before you start exercising.

If you hate working out, you’re not alone. But instead of giving up on exercise like most people do, try working out. Woggling is fun. Wugging is healthy. And wiggling is a great way to lose weight.

Wogging is a term for an exercise that combines the best of both worlds: walking and jogging. Wogging removes a lot of fat from your body. Wogging firms your lines and makes you feel wonderful. Also, when done regularly and consistently, wogging will prolong its life for many years.

It is generally accepted that there is no better exercise for the body (and the mind!) than walking. But when you walk you only burn about 260 calories per hour. It is pleasant but just as effective as other exercises.

On the other hand, when you jog, you burn about 600 calories per hour. But jogging is strenuous, monotonous, and because it’s a high-impact activity, it tends to cause back, knee, and ankle injuries.

In short, walking is pleasant and safe, while jogging is boring and can lead to injury.

Considering that most dieters hate doing anything that isn’t fun, they always avoid jogging. And they lose the opportunity to burn calories.

If you belong to the class that avoids jogging, then wogging is the answer for you.

There are two ways to wog. There is constant wog and variable wog.

When you do the constant wog, you do a bit of walking like Racewalkers do. (If you want to review the technique, there are many helpful videos on You Tube) Use the leg movement of a running walker but then swing your arms like a Nordic Walker (Again, review the technique on You Tube). Unlike a Racewalker, your feet leave the ground. You engage your entire body and burn a lot of calories.

When you do the variable wog, you only change your movement speed intermittently. You walk for a while, you stroll for a while, you jog for a while, and you hold your ground for a while. You exercise while having fun.

Variable woggling is actually a lot of fun. You don’t get bored with a monotonous routine.

And having fun is important when you exercise. The more fun you have, the more likely you are to stick with your fitness program.

When it comes down to it, wogging gives you the best of both the walking and jogging worlds. You burn about 520 calories per hour, avoid the injuries that come with jogging, enjoy the scenery, and improve your body condition.

If you’ve never tried wog, the next time you wear your shoes, start with constant wog and go from there.

You may find that it is much more effective and fun than you think.

By having sex for about half an hour, classic sex burns as many calories as a regular pizza contains. If you ate a hamburger or a pack of fries, it takes 53 minutes of French kissing to burn it off. For men, to lose eight calories, you can try removing your partner’s bra with both hands, if you do it with one hand, it will take 18 calories.

But is it only time sex that makes you lose 200-600 calories? Scientists have discovered that play and petting can also be intense. An all-consuming passion in bed will positively influence your figure. For example, 120 to 300 calories can be expended while cuddling with a partner—it’s like running a 10-minute brisk pace on a treadmill. Preliminary caresses with a partner serve as a warm-up before carrying out heavy loads, the same happens when doing physical exercises. In sex, as in sports, before receiving a certain load, the body is in a state of positive stress. In this state, the effect of metabolic processes responsible for bodily functions improves health. Having learned about how many calories we will spend when making love, I want to find out in more detail about the sensations and loads on our body.

When having sexual intercourse, we will feel how the frequency of breathing and heart rate will increase. You and your partner will take about 30 breaths per minute and your heart rate will increase to 120 beats.

Upon reaching orgasm, these indicators will rise, for example, you can compare these indicators with sprinters who ran 100 meters. Heartbeat 180 times per minute at the same time a person will take 40 breaths and exhalations. On average, energy consumption per day will be 1500-2500 calories. Upon orgasm, the cost will be equal to 400 calories, unfortunately, this effect is fleeting, it is impossible to hope that it will be the only source of weight loss.

Full intercourse with an active posture will be equal to sports training. The result is only possible when you have an orgasm. There are three principles by which the result can be achieved.

engraved bodysuit

Sexual intercourse not only contributes to weight loss, but also makes the muscles of the body stand out. The fact is that during intercourse, our body secretes the hormone testosterone, it is he who plays one of the main roles in the process of building muscle tissue.

Having active sex every day for a long time, a beautiful relief, you will lose weight. To achieve similar weight loss results with the help of sports, you will need to visit the gym for a month and train intensively.

good metabolism

When making love, an adrenal hormone called cortisone is produced. Such active work is associated with a increased heart rate from 70 to 200 beats per minute and doubling of respiration. Cortisone is able to instantly restore metabolic processes in the body and create a correct metabolism. The heartbeat is accelerated by the adrenaline rush, which forces the body to actively spend its energy resources. They decrease blood sugar levels and adipose tissue. To get the same results, you can run about a mile at top speed.

The beauty hormone

With constant sexual intercourse, the hormonal background of the body is stabilized, including the beauty hormone. This hormone is responsible for nails, skin, hair, the well-being of the human body also improves, he feels a surge of vigor and becomes more active.

When playing sports, not everything looks so rosy, since intense training forces the body to give all its strength, after which a person feels exhausted. Emotional instability rarely occurs. Having sex replaces sports like swimming, playing basketball or soccer, or running.. However, such activities as gymnastics, figure skating, playing tennis are not replaceable by sex.

Nutrition is often an overlooked element of marathon training. The right nutrition plan will make those long training runs look so much easier!

Food is your source of energy. All foods are made up of carbohydrates, protein, fat, and fiber. Carbohydrates are linked to energy production, complete proteins are linked to tissue repair and building, fat provides fuel for the body, and fiber is fiber.

Most foods will have trace amounts of all of these macronutrients, but each is usually rich in one. ALL are necessary in your diet.

carbs

Your body burns carbohydrates more efficiently than fat or protein. Consider increasing your carbohydrate intake to 60-70% of your daily food intake.

Runners benefit the most from the amount of carbohydrates stored in the body. Carbohydrates produce more energy per unit of oxygen consumed than fats. What this means is that you get more energy to run when your body burns carbohydrates than when your body burns fat or protein. Because oxygen is often the limiting factor in long duration events, your body will find it easier to use the energy source that requires the least amount of oxygen per kilocalorie of energy produced. (energy is measured in kilocalories)

Your body makes energy by converting carbohydrates into glucose. When you exercise at a moderate pace, carbohydrates provide 40 to 50 percent of your energy requirement. As you start to run harder, carbohydrates provide a higher percentage of your energy needs. It’s hard for your body to break down protein and fat into glucose to provide energy. Therefore, your body first burns carbohydrates. The harder you work, the harder it is for your body to spend energy breaking down protein and fat. That energy could be used to propel you forward in the race.

The best sources of carbohydrates for your marathon training

Carbohydrate needs are commonly based on the runner’s body size and activity level. Runners who engage in exercise of low intensity and moderate duration require 5 to 7 g of carbohydrates per kilogram of body weight. By contrast, those who engage in long-duration, high-intensity exercise require 7 to 12 g of carbohydrates per kilogram of body weight.

All carbohydrates are not created equal.

The best sources of carbohydrates in your diet

• Fruit,
• vegetable,
• Integral rice,
• enriched whole grain breads,
• whole grain cereals,
• oatmeal,
• Beans,
• vegetables
• sweet potatoes

(Note: cheetos, cookies, and tortilla chips are not listed.)

Fat

The next macronutrient the body will use during exercise is fat.

Fat is not the enemy. The fat created from an excess of cheetos is. (Remember that excess of any macronutrient (carbs, protein, fat) is converted to fat.) For moderate exercise, approximately half of the total energy expenditure is derived from the metabolism of free fatty acids. If the event lasts for more than an hour, the body can mainly use fat for energy. The use of fat as fuel depends on the duration of the event and the condition of the runner. Trained athletes use fat for energy faster than untrained athletes. (This is one of the long-term adaptation mechanisms in marathon training.)

The best sources of fat in your diet

• walnuts
• Seeds
• nut butter
• greasy fish
• fish oil supplements
• flax seed oil
• Safflower oil
• canola oil
• sunflower oil
• corn oil
• Lawyers
• egg yolks

protein

After carbohydrates and fats, proteins provide the body with energy. You also need protein to repair muscle tissue that is damaged during exercise. While exercise can increase an athlete’s need for protein, most Americans tend to eat more than the recommended amounts of protein.

A protein intake of 10 to 12 percent of total calories is sufficient. Most authorities recommend that endurance athletes consume between 1.2 and 1.4 grams of protein per kg of body weight per day. Remember, extra protein is stored as fat.

It’s doubtful that you need extra protein, which is likely because you need to be more conscious of where you get your protein.

Women trying to lose weight by cutting calories often forgo healthy protein sources for bagels. Don’t get me started on my “bagels are empty calories” rant; For now, all I’ll say is that protein-rich foods include lean pork and beef, poultry, fish, eggs, beans, tofu, and low-fat dairy. Include lean sources of protein in your marathon training diet.

The best sources of protein in your diet

• lean pork and beef
• Poultry
• Fish
• eggs
• Low-fat dairy products
• Broccoli
• Beans
• Corn

fiber

Fiber helps the body stay healthy and can prevent heart disease. Getting enough can be easier than you think.

Soluble fiber, found in oats, barley, beans, apples, oranges, and other fruits and vegetables, can help prevent heart disease by lowering LDL, or “bad,” cholesterol levels. Set a goal to eat 20 to 35 grams of fiber every day. The best way to do this is to eat a wide variety of whole grains, nuts, seeds, legumes, fruits, and vegetables.

Fiber also keeps the bowels regular. This is key to avoid discomfort in your long workouts.

The best sources of fiber in your diet

Work more fiber into your eating plan by adding vegetables to casseroles and casseroles. Add oatmeal to meatloaf, breads, and cookies. Fruit in cereals, as a snack and in salads are other options.

If you work full time and/or have family obligations, chances are you don’t have the time or energy to gain muscle mass. You may have the muscle mass routines that tell you how to bulk up or how to gain weight, but they are written by (and probably for) those who can make lifting weights the number one priority in their lives. Many bodybuilders simply eat, exercise, sleep, and relax most days; And that’s not even taking into account all the supplements they take!

So how can you bulk up and gain weight if you have work and family commitments?

First, decide your goals. If you are thin or frail, then your first goal is to grow and get stronger. You will do this by lifting weights, eating properly, and learning how to recover properly. Working 40 hours a week (or more), going to work, going to family events, and taking care of your family will add about 80 hours a week of “stress” that most bodybuilders can’t stand.

Second, find out where you are already working out. Do you walk or bike to work? Do you work several hours in the garden every weekend? Do you shovel your driveway and those of your older neighbors during the winter? Do you practice sports with your children? Count the hours you spend exercising and remember that you are exercising your muscles during those times.

Third, assuming you’re doing some form of exercise throughout the week, keep in mind that in order to bulk up and gain weight, you need to add the right type and amount of weight training. This means you should choose muscle-building routines that stimulate growth, but allow plenty of time to recover and eventually build new muscle.

Fourth, you must eat properly. Assuming you have your doctor’s permission to bulk up, add healthy foods that are “calorie-dense.” High-calorie foods include nuts, seeds, healthy fats like fish oil and olive oil, meat, and other similar foods. Of course, drink plenty of clean water and stay away from sweets and treats for a while. Yes, you can bulk up with sweets… but that’s not how you want to get fat!

A good place to start your bulking nutrition plan is to eat at least 15-16 times your body weight in calories. For example, if you weigh 150 pounds, 15 times your body weight would be 2,250 calories. Talk to your doctor about this calculation and be sure to make any necessary nutritional adjustments for allergies, diabetes, or any other medical issues.

Once you have everything in place, you’ll want to focus on one thing: consistency. It’s easy to get excited once you know how to bulk up; but after the tenth day their enthusiasm may wane. Get supportive friends, join online forums, get a personal trainer or trainer, or find some other way to keep your motivation high and keep you on track. Do what you can to turn these steps into clothes.

Finally, have an “exit strategy.” For example, if you’re 5’6″ and weigh 150 pounds, you probably want your realistic muscle goal to be no more than 10% of your current body weight. If you gain too much weight, it’s probably not muscle. Metabolism may change dramatically and can present new health problems. Always consult your doctor about your ultimate goals in staying healthy, which should be your number one priority.

Have fun and remember to lift smart now that you’ve learned how to bulk up and gain weight.