Thursday, July 5, 2012

Day 3 Insanity

Well I started early at 5:30 am, sore as hell can barely move my left leg. Probably pulled a muscle of lack of stretching properly :( , but I must push on threw it no matter how sore I am. Took my protein powder right after my workout using (1 cup) of protein to a 16 oz glass of water topped with Chia , Flax seeds with ice. Still waiting on my Nutribullet to arrive so I can start incorporating veggies and fruit along with  my protein smoothie. Now time for a shower :) , tomorrow is another day.

Ingredients:

  • 1 Cup of Protein Powder (vanilla flavor)
  • 2 Table Spoons of Chia Seeds
  • 2-3 Table Spoons of Flax Seeds w/ mixed berries (for flavor)
  • 3 Cubes Of Ice


You can add any fruit or veggies you want you'll just have to play around with it to see what you like best.

 "INFORMATION FACT"


(Whey Protein)


What Is Whey Protein?

Whey protein is a by-product during the production of cheese, and it has the highest known levels of branched chain amino acids of any natural food source.

When to Take Whey Protein / What Are the Benefits?

1. Fast Digestibility –

Since whey protein is in a powdered form, it is very useful when you need a quick fix of protein. You will often need protein quickly after your weight lifting workouts to encourage protein synthesis. It is recommended that people eat something high in protein 0-30 minutes after their workout.
The reason for eating so soon after your workout is to inhibit the production of a catabolic hormone known as cortisol. Cortisol is a stress hormone which shuts down muscle growth. It increases in our body after we have used up a lot of energy and in order to prevent a build up of it; you need to refuel your body with calories. The easiest way of doing this is to have a whey protein shake as it takes literally no preparation time whatsoever and will be digested quicker than solid food.
It is also useful to have in the mornings. Your muscles will be craving for some more food in the mornings since most of the time you won’t have eaten since dinner. Having a protein shake prior to or alongside breakfast will satisfy your muscles quickly and allow them to continue to rebuild.

2. Useful Snack –

Bodybuilders ideally need to be eating something nutritious every few hours so that they can keep feeding their muscles and allow them to grow. It is time-consuming and difficult to eat so many meals throughout the day. Whey protein allows you to have a high protein snack very quickly and can feel less filling than solid food.

3. Immune System –

Whey protein contains an antioxidant called glutathione which is required for a healthy immune system. Whey can help athletes maintain a strong immune system as glutathione levels may be reduced by exercise and resistance training.

4. Weight Loss –

Whey protein can also help those who are trying to lose weight. If you choose a protein shake which is low in carbohydrates, it can be a useful method of having a low-calorie/low carb snack in between your meals.

(Chia Seed)

  • Chia is excellent source of calcium, magnesium, iron, zinc, boron, niacin
  • Contains all essential amino acids
  • Vitamins B, D & E
  • 20% protein by weight
  • More digestible protein than beans, soy, or peas.
  • 8.7 times the omega-3 in wild atlantic salmon.
  • 5.4 tmes the calcium in 2% milk
  • 2.7 times more iron than raw spinach.
  • More antioxidants than blueberries.
  • Mucin - reduces inflammation in digestive tract.

Low In Sodium and Cholesterol-Free

Chia contains less than half the sodium of flax seed, per serving. This is important to those with high blood pressure and concerned about sodium intake. As a plant-based source of Omega-3, Chia is cholesterol-free.

Promotes Hydration

One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weight in water. Its ability to hold on to water offers prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. When you eat chia seeds there is a greater efficiency in the utilization of body fluids, and the electrolyte balance is maintained.

Helps in Weight Loss

Chia is very filling. As more Chia is eaten, there's less room for fattening foods.

Stabilizes Blood Sugar

Chia Seed reduces blood glucose swings and supports conditions of hypoglycemia and diabetes. Chia’s soluble fiber exerts a stabilizing influence on blood glucose levels by regulating the rate at which complex carbohydrates are digested and assimilated in the body. This creates steady, stable blood glucose levels...which also means steady, high energy levels.

Builds Endurance

The Mayan word for Chia is "strength." Chia builds stamina and endurance because it steadily releases slow-burning glucose into the bloodstream.

Energy

Chia has a high energy to weight ratio, (more than wheat, corn, rice or oats) that makes it a favorite choice of long distance runners and other athletics.

Source of Fiber

Chia seed produces a thick mucilage in water, absorbing up to 30 times its weight in water. This soluble fiber cleans the intestines by binding and transporting debris from the intestinal walls so that it can be eliminated efficiently and regularly. A daily dose of chia seed provides an excellent fiber source and most people notice a difference in less than a week.

Efficient Assimilation

As a source of protein, Chia seed is digested and absorbed very easily. This results in rapid transport to the tissues and utilization by the cells. This efficient assimilation makes the Chia very effective during periods of rapid growth, as in children and adolescents. Chia is also helpful for the growth and regeneration of tissue during pregnancy and lactation, and for regeneration of muscle tissue for athletes, weight lifters, etc.

Gluten-Free

Unlike typical grain-source proteins, chia protein contains no gluten. Chia is an ideal food for individuals having gluten sensitivity, carbohydrate intolerance, hypoglycemia, Celiac Disease, Crohn’s Disease, or for anyone wishing to avoid common gluten-containing grains like corn, barley, and wheat.

Stays Fresh

Chia contains the usual Vitamin C, ferulates, and Vitamin E. The real secret is the Cinnamic acids that guard the omega-3 oils from oxidation. This is why chia is a stable product for years! Unlike flax seed, chia seed can be stored at room temperature for 4-5 years.

Superfood for People with Food Allergies

Chia seed is great superfood for all people, including individuals exhibiting food allergies, food sensitivities, or food and chemical hypersensitivity. One study found no evidence of allergic response to chia, even among individuals having peanut and tree nut allergies.


(Flax Seeds)

Yes, flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.

Flax Seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force againstinflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help. 

Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 that is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake. However, ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance. 

Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber -- both solubleand insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines. 

Flax Seed is High in Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.

Note that a) flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and b) flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.

Flax Seed Safety and Side Effects

Concerns about flax seed revolve around four potential issues. However, remember that a lot of research about the wonders of flax show little or no problems from eating it –- to the contrary, it has shown many benefits.
Big Fiber Load: Since flax has such a high fiber content, it's best to start with a small amount and increase slowly; otherwise, cramping and a "laxative effect" can result. People with irritable bowel syndrome may have an especially strong reaction to it, and should be extra-careful.

Oxidation/Rancidity:
 The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system –- within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening.

Actually, the surprising thing about flax is not that the oils go rancid, but that they don’t go rancid as quickly as we would think, considering how unsaturated they are. The oils are quite stable when the seeds are used in baked foods, for example. Researchers theorize that this is due to the high levels of antioxidants in the seeds.

Hormonal Effects: Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have.

Cyanide: Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the U.S. government agencies say that 2 tablespoons of flaxseed (~3 T of flax meal) is certainly safe and is probably an “effective dose” for health purposes. Various researchers who have used up to 6 daily tablespoons of the seed in different studies indicate that the amount they were using was safe.

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