The Best Things To Eat Before And After A Workout - Symptomfind

The Best Things To Eat Before And After A Workout

By Ashley Henshaw  January 30, 2012

Working out is a great step to getting healthy. However, you don't want to counteract the progress you've made through exercise by eating foods that just aren't good for you. In addition to choosing healthier foods, you can also go for specific items that are great for giving you the energy you need to work out. There are even some foods that can help your body recover after exercising without adding on unnecessary calories. In this article, you'll discover which foods are the best to eat before and after your workouts.

Things to Eat Before a Workout

In general, you should not eat large amounts of food before exercising to avoid feeling tired or experiencing cramps. The Mayo Clinic advises that large meals should be eaten at least three or four hours before you work out. To get the energy you need for exercising, stick to a small meal two or three hours before a workout, and maybe a small snack one hour before your workout.

Pre-workout meals should be very light, consisting of only about 300 to 400 calories, according to FitSugar.com. Try lean meats, fruits or nuts in your meals to get the protein and carbs you'll need for fuel. Here are some healthy pre-workout meal ideas:

• Hummus with veggies or pretzel sticks
• Cottage cheese or yogurt with fruit
• Cereal with skim milk
• Whole grain bread, bagels or crackers with peanut butter
• Oatmeal with berries and nuts
• Salad with beans, veggies and lean meat

When it comes to pre-workout snacks, it's important to remember that fats digest slowly, while carbs with a high glycemic index digest quickly. By choosing snacks with low fats and high carbs, you get the perfect boost of energy before your workout. Additionally, FitSugar.com says these snacks should ideally be under 200 calories. Some of the best snacks in this category include:

• Fruit smoothies
• High-glycemic fruits like pineapple, mangos, or bananas
• Low-fat energy bars
• Granola bars
• Trail mix
• Yogurt

And don't forget about water, as well. You should have about one cup of water per hour in the 2-to-3 hours leading up to your workout, says The Mayo Clinic.

Things to Eat After a Workout

Whether you feel hungry or not after you exercise, it's a good idea to have a healthy meal or snack to help your body recover by reducing muscle soreness and replenishing your energy. Plus, it keeps you from feeling famished later on in the day, which could cause you to snack on junk foods or eat unnecessarily large meals.

The best things to include in a post-workout meal or snack are proteins and carbohydrates. Ideally, you should eat these items within 30 minutes to 2 hours after working out, says The Mayo Clinic. Here are some healthy foods to eat after you work out:

• Peanut butter sandwich
• A sandwich made with lean meat
• Eggs with whole grain toast
• Oatmeal with berries and nuts
• Salad with beans, veggies and lean meat
• Stir fry with brown rice
• Pasta in a light sauce

Foods to Avoid

Certain foods should be avoided before a workout because of the effects they may have on your digestive system. For example, foods like beans and broccoli can often cause gas, which could make working out very uncomfortable. Additionally, spicy foods can also do a number on your digestive system, so it's best to leave those for after a workout instead. Foods that are high in fats or proteins are also a poor choice because they take a long time to digest.

As far as post-workout foods, proteins and carbs are vital for proper recovery. Obviously, some candy or a high-fat snack food isn't a great choice right after you exercise. However, not all healthy choices are ideal for this situation either. For example, if the only thing you eat right after a workout is some fruit, you could be making a healthy choice but still lacking the carbs and proteins your body needs. Additionally, you can eat slightly heavier meals after a workout, but it's best to stick with healthy choices if you want to maximize the results from your workout.

Tips for Eating to Improve Your Workout Results

If you want to maximize your results from your workout, use these tips for eat before and after you exercise:

• Use portion control when eating before and after a workout. It's easy to start eating without monitoring how much you consume, so set out a designated portion that fits the guidelines above and don't eat beyond that.
• Although light meals and snacks are encouraged before a workout, don't make the mistake of eating too little before you exercise or you'll run the risk of not having enough energy to get through your routine.
• Make sure any sports drinks you consume have a good amount of electrolytes. Brands like Gatorade are reliable when it comes to pre- and post-workout hydration, but some sports drinks contain too much sugar.
• Avoid too much coffee or energy drinks before a workout. The high levels of caffeine can cause upset stomach or nausea while working out. According to Drugs.com, you should limit your caffeine intake to about 200 to 350 mg for the best results.

http://www.symptomfind.com/nutrition-supplements/best-things-to-eat-before-and-after-a-workout/

Delayed Onset Muscle Soreness (DOMS) - Sport Fitness Advisor

Delayed Onset Muscle Soreness (DOMS)

There are several topics within exercise science that are not well understood and delayed onset muscle soreness or DOMS is one of them.

DOMS is a familiar experience for athletes at every level and can be described as muscles soreness that occurs 24 - 48 hours following intense exercise. The sensation can range from mild discomfort to debilitating pain.
Delayed onset muscle soreness differs from the acute muscle soreness that can be felt during or immediately following a heavy exercise bout. This is usually attributable to an increase in hydrogen ions associated with lactic acid accumulation or edema that build up of fluid in the tissues often referred to by bodybuilders as being pumped-up.

Several theories have been proposed to explain the underlying cause of delayed onset muscle soreness, however none is universally accepted. There are also many anecdotal claims that the effects of DOMS can be reduced with various treatment modalities. Again, no method has any conclusive, empirical support; likewise for the prevention of delayed onset muscle soreness.

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Causes of Delayed Onset Muscle Soreness

Although the actual pathophysiology of DOMS is debateable, most researchers agree that it results from strenuous eccentric muscle action (1).

Stone and co-workers (2) found that static and concentric muscle actions caused little or no delayed soreness compared to the extreme soreness felt with eccentric resistance training.
Studies on endurance-based activity have found that the eccentric bias of running downhill on a treadmill results in a significantly higher level of delayed onset muscle soreness compared to running on the flat (3,4). This is a phenomenon many fell runners can testify to!

Lactic Acid

Lactic acid and its accumulation was once thought to be a major cause of DOMS, however this is not the case. Blood lactate returns to resting levels within one hour of exercise even after extremely intense bouts of work (5). The studies on downhill running (3,4) found that although it resulted in greater DOMS compared to level running, it produced significantly less blood lactate accumulation.

Tissue Breakdown

Delayed onset muscle soreness may be the result of muscle tissue breakdown. Muscle biopsies taken from marathon runners after competition or training, have highlighted considerable cell damage in these athletes muscles (7). The sarcolemma (cell membrane) may be ruptured (6) allowing the contents of the cell to seep between other muscle fibers. Damage to the contractile filaments actin and myosin as well as the z disc configuration (responsible for structural support), has also been reported (7).

Inflammatory Response

Heavy exercise of the kind that results in DOMS can often induce an immune system response. White blood cell count has been shown to increase following strenuous activity (8,9). This has led to the hypothesis that DOMS is caused by an inflammatory response in the muscles.

In an attempt to attenuate the effects of delayed onset muscle soreness, researchers have tried administering athletes with anti-inflammatory drugs. However, this approach has been unsuccessful at reducing either the occurrence or severity of soreness. More recently, it has been found that microscopic muscle damage caused by heavy exercise may indeed cause an inflammatory response in the muscles. See Tidall (10) for an in-depth discussion on the inflammatory cell response to acute muscle injury.

It seems likely that acute structural damage to muscle tissues initiates the occurrence of DOMS. This could then set up a chain of events that leads to necrosis (cell death) peaking about 48 hours after exercise. Intracellular contents and the by-products of an immuno-response then accumulate outside the cells stimulating the nerve endings of the muscle (11).

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Reducing the Effects of Delayed Onset Muscle Soreness

DOMS results in loss of maximal force and can reduce performance in a 1-repetiton maximum test for example (12). This may be due to three factors:

1) Physical damage to the muscle tissue
2) Failure of the excitation-contraction coupling
3) Loss of contractile protein
DOMS also results in a loss of range of motion and muscle recruitment patterns (18).
No method has been shown to significantly speed the recovery from delayed onset muscle soreness.
Massage has shown varying results that may be attributed to the time of massage application and the type of massage technique used. It can reduce the discomfort associated with DOMS (13,14,15) and perhaps even swelling (13) but does not seem to affect muscle function (13,14,15). Cryotherapy (ice baths or ice packs) (16,17), stretching (18), homeopathy (19), ultrasound (20) and electrical current modalities (21,22) have demonstrated no effect in clinical trials on the alleviation of muscle soreness or other DOMS related effects.

Vitamin C plays a role in repairing connective tissue and anecdotal reports suggest that antioxidant supplementation can attenuate the effects of delayed onset muscle soreness. However, this is not confirmed by clinical trials (23,24, 25). Taking vitamin C in large doses is not recommended and can, in some cases, be harmful.

Finally, a recent study by Miller and co-workers (26) demonstrated the effectiveness of a protease supplement on the prevention and recovery from DOMS...

The experimental group demonstrated significantly superior recovery of contractile function and diminished effects of delayed onset muscle soreness after downhill running when compared with a placebo group.
Although intense exercise, particularly after a prolonged layoff from activity, can cause DOMS, subsequent training sessions are less likely to result in delayed soreness (13).



Return from this delayed onset muscle soreness (DOMS) article
to the main exercise physiology section
References
1) McArdle WD, Katch FI and Katch VL. (2000) Essentials of Exercise Physiology: 2nd Edition Philadelphia, PA: Lippincott Williams & Wilkins
2) Stone MH, O'Bryant H, Garhammer J. A hypothetical model for strength training. J Sports Med Phys Fitness. 1981 Dec;21(4):342-51
3) Schwane JA, Johnson SR, Vandenakker CB, Armstrong RB. Delayed-onset muscular soreness and plasma CPK and LDH activities after downhill running. Med Sci Sports Exerc. 1983;15(1):51-6
4) Schwane JA, Watrous BG, Johnson SR and Armstrong RB. Is lactic acid related to delayed-onset muscle soreness? Physician and sportsmedicine 1983 11(3) 124-131
5) Freund H, Gendry P. Lactate kinetics after short strenuous exercise in man. Eur J Appl Physiol Occup Physiol. 1978 Aug 15;39(2):123-35
6) Armstrong RB, Warren GL, Warren JA. Mechanisms of exercise-induced muscle fibre injury. Sports Med. 1991 Sep;12(3):184-207
7) Hagerman FC, Hikida RS, Staron RS, Sherman WM and Costill DL. Muscle damage in marathon runners. Physician and sportsmedicine 1984 12 39-28
8) Natale VM, Brenner IK, Moldoveanu AI, Vasiliou P, Shek P, Shephard RJ. Effects of three different types of exercise on blood leukocyte count during and following exercise. Sao Paulo Med J. 2003 Jan 2;121(1):9-14. Epub 2003 Jul 4.
9) Simonson SR, Jackson CG. Leukocytosis occurs in response to resistance exercise in men. J Strength Cond Res. 2004 May;18(2):266-71
10) Tidball JG. Inflammatory cell response to acute muscle injury. Med Sci Sports Exerc. 1995 Jul;27(7):1022-32
11) Armstrong RB. Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Med Sci Sports Exerc. 1984 Dec;16(6):529-38
12) Warren GL, Ingalls CP, Lowe DA, Armstrong RB. Excitation-contraction uncoupling: major role in contraction-induced muscle injury. Exerc Sport Sci Rev. 2001 Apr;29(2):82-7
13) Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005 Jul;40(3):174-80
14) Hilbert JE, Sforzo GA, Swensen T. The effects of massage on delayed onset muscle soreness. Br J Sports Med. 2003 Feb;37(1):72-5
15) Ernst E Does post-exercise massage treatment reduce delayed onset muscle soreness? A systematic review. Br J Sports Med. 1998 Sep;32(3):212-4
16) Isabell WK, Durrant E, Myrer W, Anderson S. The Effects of Ice Massage, Ice Massage with Exercise, and Exercise on the Prevention and Treatment of Delayed Onset Muscle Soreness. J Athl Train. 1992;27(3):208-217
17) Howatson G, Van Someren KA. Ice massage. Effects on exercise-induced muscle damage. J Sports Med Phys Fitness. 2003 Dec;43(4):500-5
18) Cheung K, Hume P, Maxwell L Delayed onset muscle soreness : treatment strategies and performance factors. Sports Med. 2003;33(2):145-64
19) Vickers AJ, Fisher P, Smith C, Wyllie SE, Lewith GT. Homoeopathy for delayed onset muscle soreness: a randomised double blind placebo controlled trial. Br J Sports Med. 1997 Dec;31(4):304-7
20) Craig JA, Bradley J, Walsh DM, Baxter GD, Allen JM. Delayed onset muscle soreness: lack of effect of therapeutic ultrasound in humans. Arch Phys Med Rehabil. 1999 Mar;80(3):318-23
21) Allen JD, Mattacola CG, Perrin DH. Effect of Microcurrent Stimulation on Delayed-Onset Muscle Soreness: A Double-Blind Comparison. J Athl Train. 1999 Oct;34(4):334-337
22) Butterfield DL, Draper DO, Ricard MD, Myrer JW, Schulthies SS, Durrant E. The Effects of High-Volt Pulsed Current Electrical Stimulation on Delayed-Onset Muscle Soreness. J Athl Train. 1997 Jan;32(1):15-20
23) Close GL, Ashton T, Cable T, Doran D, Holloway C, McArdle F, MacLaren DP. Ascorbic acid supplementation does not attenuate post-exercise muscle soreness following muscle-damaging exercise but may delay the recovery process. Br J Nutr. 2006 May;95(5):976-81
24) Thompson D, Bailey DM, Hill J, Hurst T, Powell JR, Williams C. Prolonged vitamin C supplementation and recovery from eccentric exercise. Eur J Appl Physiol. 2004 Jun;92(1-2):133-8. Epub 2004 Mar 13
25) Thompson D, Williams C, Garcia-Roves P, McGregor SJ, McArdle F, Jackson MJ. Post-exercise vitamin C supplementation and recovery from demanding exercise. Eur J Appl Physiol. 2003 May;89(3-4):393-400. Epub 2003 Apr 1
26) Miller PC, Bailey SP, Barnes ME, Derr SJ, Hall EE. The effects of protease supplementation on skeletal muscle function and DOMS following downhill running. J Sports Sci. 2004 Apr;22(4):365-72.

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http://www.sport-fitness-advisor.com/delayed-onset-muscle-soreness.html

Arm Toning Exercise Videos

Here is a compilation of  good arm toning exercise videos.  Have a great workout!
-FC

10 min pilates sclupting

9-Minute Arms and Shoulders Sculpting Workout (with Dumbbells)

20 Minutes to Sexy Toned Arms

Kim Lyons Best Tricep Tips To Get Results

20 Minute Home Upper Body Workout Routine - Fitness Blender Workout to get Toned Arms

Women's Beginner Arm Toning Workout - real women's fitness

Women's Beginner Arm Toning Workout

Every woman who writes to me seems to want toned arms. In this post I will go through some of the basics of an arms toning workout and then put it all together in a routine that you can take to the gym.

The essentials of arm toning

If you have only just found this site then there are a few things we talk about over and over that you need to know when you are trying to tone your arms.

1 - To tone a muscle you need to lose fat
This is the big essential tip that you need to learn from this post. Arm toning is not possible without losing fat. And, sadly, it is not possible to lose fat off of only your arms. This means that if you want to tone your arms you need to start a weight loss program that will help you lose weight off of your whole body.

It is only when your body has a low body fat percentage that your muscles will start to shine through as defined and firm. So, weight loss is just as important as muscle gain when it comes to arm toning.

2 - You need to work with weights to build muscle
On the other side of the equation is it the muscle that you build that shows through whatever fat you have on your arm. The bigger the muscles the better they will show through.

Many women worry about getting bulky but this isn’t really a concern as women do not have the necessary testosterone to get big. However, if you WANT to get big there are many ways to do it but that is for another post.

3 - You need to work with heavy weightsIf anyone at your gym tells you to use light weights with high reps to tone your arms then I want you to spit on their shoes! Just kidding. Working out with lighter weights and higher reps is a bad rumor that we should all ignore.

The reason is simple. When you weight train your break your muscles slightly and them rebuilding is muscle growth. Heavy weights obviously stresses them more and will amount to more muscles being torn and rebuilt. Heavy weights will also speed up your metabolism which in turn will burn more fat thus helping you tone your arms.

The exercises for the workout
The exercises you will be using for your arm toning workout are simple weight lifting exercises that are done with free weights (bar bells and dumb bells). They are:

Biceps

1 - Bar bell curlStanding with your feet shoulder width apart grab a bar bell about shoulder width apart. With your elbows locked firmly to a position by your side, lift the weight up using your biceps to the top of your chest. Lower it slowly down without moving your elbows and repeat.

2 - Alternate dumb bell curl
Standing with feet shoulder width apart grab two dumb bells and let them rest at your side. Tensing your bicep curl one dumb bell up and twist it so that when the dumb bell reaches it’s top position near your shoulder your palm is facing your shoulder. As you lower this dumb bell down to it’s starting position repeat with the opposite arm.

Triceps

1 - Close grip bench press
Laying on a bench take a medium heavy bar bell a bit narrower than shoulder width grip and bring it down to your lower ribs. Push the weight up using your triceps and lower it to the same position. Just before it reaches your chest fire it up in the pushing direction again before it gets a chance to rest on your body. This prevents your chest from taking over with the weight lifting.

2 - Tricep kickbacks
Take a light dumb bell in your right hand. Place your left hand and left knee on a low flat bench. Keeping your back straight lift your elbow so that your upper arm is in line with your torso. Slowly tense your tricep and lift the dumb bell to a position where you arm is almost locked out straight. Lower and repeat.

The arm toning workout
These are the basic four exercises that you will use to build your foundation of strength and technique. Remember, without perfect technique you will not make any progress so exert yourself in making sure that your posture and lifting method is perfect.

1. Warm up with some cardio, stretching and light weights.
2. Bar bell curls - 4 sets of 10-15 reps
3. Narrow grip bench press - 4 sets of 8-10 reps
4. Alternate dumb bell curls - 4 sets of 8-10 reps
5. Tricep kickbacks - 4 sets of 10-15 reps

Remember, when a rep number says 8-10 it means that you should pick a weight that causes you to ‘fail’ in that rep range. It does not mean that you pick a light weight and only do 8 reps. It means you should be struggling to get to 8.

Perform each exercise with care and slowly. Do not be tempted to pump out the reps quickly.
For more workout routines see Muscle&Strength.

Conclusion
Mixing this weights training workout with a good diet and some cardio will bring results in no time. Soon I will post an intermediate workout and then an expert workout that we can use to progress with our arms training.

http://realwomensfitness.com/upper-body-exercises/womens-beginner-arm-toning-workout/

Medicine Ball Exercises - Sport Fitness Advisor

Medicine Ball Exercises

Medicine ball exercises are an important tool for developing sport-specific power. They can be used as part of a circuit training format or plyometrics program. In fact, upper body plyometric exercises are limited without their use.
Strength training for sport, for the most part, is very different from bodybuilding. While a phase of the strength training program should focus on maximal strength development and occasionally hypertrophy, it is explosive power and/or strength endurance that should be the end-goal for most athletes. While there are various methods to increase power, a common element is speed of contraction. Medicine balls are relatively light allowing exercises to be performed explosively.

Medicine ball exercises allow the athlete and coach to devise drills that closely match the movements within a particular sport. Take tennis training for example. Mirroring the movement patterns of a forehand or backhand stroke with traditional free weights is difficult. Torso twists, where the ball is released to a partner incorporate many of the same muscle groups in the same firing pattern as a tennis forehand or backhand stroke. And of course medicine ball exercises are not limited to tennis. They have obvious application to sports such as:

• Athletics (field events)
• Baseball
• Basketball
• Football
• Netball
• Rugby
• Squash and Racket ball
• Soccer (goalkeepers)
• Volleyball

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Incorporating Medicine Ball Exercises into A Program

Medicine ball exercises have their place in an overall strength program. That doesn't mean to say they should replace all forms of strength training however. Rather than following a medicine ball 'routine' as such, a more appropriate approach is to select a few exercises and incorporate them into a circuit or session designed to increase power and/or strength endurance.

Remember also, that medicine ball exercises are effective and should only be selected if they closely mirror the movements within the sport. Athletes spend a great deal of time and energy training and all exercises should be chosen with care to ensure they make the very most if the training time available.

The very best to incorporate medicine ball exercises into the overall conditioning program is to use the principle of periodization. By splitting the annual strength program into several phases, different elements of strength can be developed that will enhance the next phase of training. Medicine ball exercises used to develop explosive power will be more effective if they are performed after a phase of maximal strength training. The idea is that the more strength you have to work with, the more of it you can convert into sport-specific power.

See the various sport sections on this site for more specific examples of how medicine ball exercises can be built into the conditioning program.

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General Guidelines

• Warm up thoroughly before starting a medicine ball routine.
• Ensure you have plenty of space and a competent training partner when performing these drills.
• Medicine ball exercises, as with other forms of power training, should be completed when you are fresh before heavy aerobic or anaerobic training if completed in the same day.
• Focus on speed of movement but not at the sacrifice of technique.
• Do not choose a ball that is so heavy it slows the movement of the exercise down.
• Complete 1-3 sets of 8-10 repetitions for each exercise. (This can vary however depending on the format of the session).
• When standing and throwing from behind the head, be careful not to hyperextend the spine too far.

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Sample Medicine Ball Exercises

Kneel to Push Ups




1. Start Position: Your body will be in an upright position sitting on your knees.
2. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall.
3. Upon releasing the ball drop your hands to the floor and immediately complete a push-up.
4. Advanced athletes: To make this more challenging have a partner throw the ball back to you. You will have to explode up with the push-up so that you are back in the seated upright position on your knees. Your partner will throw the ball back to you and then repeat the exercise until the desired repetitions are met.








Single Leg Chops

1. Starting Position: Stand on right leg and your arms are extended holding the medicine ball up and to your right.
2. Bring medicine ball down in a wood chopping motion towards your left foot.
3. During this place motion switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction.






Slams

1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.










Figure of Eights

1. Start Position: Hold medicine ball with your arms extended over your right shoulder.
2. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.
3. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
4. You will have to bend at your knees to complete this.
5. Return to starting position and repeat.






Medicine Ball Lunge Crossovers

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4. Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.






Russian Twists


1. Stand with feet hip-width apart.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.






Single Leg V-Ups


1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body.







Medicine Ball Obliques

1. Starting Position: Lie on your back and raise your legs with your knees bent.
2. Holding a medicine ball between your knees rotate your legs to the side and then return to the starting position. Repeat to the other side.








Lateral Flexion w/ Stability Ball

1. Starting Position: Lie on your side over the stability ball and spread your legs for balance.
2. Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement.
3. Repeat with the other side.








Reverse Curls

1. Start position: Lie with back on floor or bench with hips flexed at 90 degrees and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.

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http://www.sport-fitness-advisor.com/medicine-ball-exercises.html

List of Foods Rich in Vitamin D - LIVESTRONG

List of Foods Rich in Vitamin D

Dec 31, 2010 | By Rae Uddin 

Rae Uddin has worked as a freelance writer and editor since 2004. She specializes in scientific journalism and medical and technical writing. Her work has appeared in various online publications. Uddin earned her Master of Science in integrated biomedical sciences with an emphasis in molecular and cellular biochemistry from the University of Kentucky College of Medicine.

 

Photo Credit salmon image by Tatyana Gladskih from Fotolia.com

How long can you safely keep leftovers in the refrigerator? - Mayo Clinic

Food poisoning: How long can you safely keep leftovers?

How long can you safely keep leftovers in the refrigerator?

Answer

from Katherine Zeratsky, R.D., L.D.

You should eat refrigerated leftovers within four days to reduce the risk of food poisoning. If you don't anticipate being able to eat leftovers within four days, freeze them immediately.

Food poisoning — also called foodborne illness — causes abdominal pain, diarrhea, nausea and vomiting. Food poisoning is caused by harmful organisms such as bacteria in contaminated food. Because bacteria typically don't change the taste, smell or appearance of food, you can't tell whether a food is dangerous to eat. So if you're in doubt about a food's safety, it's best to throw it out.

Fortunately, most cases of food poisoning can be prevented with proper food handling. To practice food safety, quickly refrigerate perishable foods such as meat, poultry, fish, dairy and eggs — don't let them sit more than two hours at typical room temperature or more than one hour at temperatures above 90 F (32 C). Uncooked foods, such as cold salads or sandwiches, also should be eaten or refrigerated promptly. Your goal is to minimize the time a food is in the "danger zone" — between 40 F (4 C) and 140 F (60 C) — when bacteria can quickly multiply.

Before eating leftovers, reheat them on the stove, in the oven or in the microwave until the internal temperature reaches 165 F (74 C). Because they may not get hot enough, slow cookers and chafing dishes aren't recommended for reheating leftovers.


http://www.mayoclinic.com/health/food-safety/AN01095