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Tuesday, April 30, 2013

Mystery solved eats or not eats before exercise?

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Eating before Workout for Maximum Results in 2013


We all do exercise in our life get fit but we all have no idea that what to eat before workout? In this blog you will find some answers for this common question.
Some researcher says that, if you work out in the morning on an empty stomach our body is going to bring out glycogen stored in the liver and take it to muscle to be broken down into glucose. Second, exercising in the morning with a piece of fruit and 1 cup of milk,

your muscles are going to retrieve glucose that is been there in the blood stream for energy. So by this being said, there is less effort for the muscles to uptake energy for your work out. Consequently, glycogen will only leave the liver when low or no glucose flows in the blood. So stored glycogen and fat will always be in their reservoirs until later in the work out or even not leave their storage places (liver and adipose tissue) at all.
 

Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?
If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that.
There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up—but not fewer than your body needs to function at its best.
The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want!

Your Pre-Exercise Fluid Needs

Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.
 

Your Pre-Exercise Meal or Snack

News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.
This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.
Let us see what to do if you are doing moderate exercise. For this case you will do well in your routine with pre-exercise snack. You can do this in two ways:
1. Eat a nutritionally balanced meal 1-2 hours before your exercise.
This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a head start on recovery after exercise. Some good food choices and combinations for this kind of meal include:
Whole grain crackers with nut butter or cheese
Whole grain fig (or fruit) Newton cookies
Milk (especially chocolate milk)
Tomato or vegetable juice
Yogurt smoothie (with added protein powder, if desired)
Most protein/energy bars
Fruit and yogurt
Nuts
Oatmeal
Cereals (with more than 3 grams of fiber) and milk
Trail mix with nuts and dried fruit
Hummus and raw veggies
Hard boiled eggs (or egg whites)
Cottage cheese and fruit
Half a peanut butter or turkey/chicken sandwich on whole grain bread

 

2. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out

 This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:
Fruit juice
Fruit smoothie
Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)
High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
Sports drinks
Pretzels or bagels (but not whole grain varieties, which digest slowly)
As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

Warning:
If you are doing high intensity training or running, you may want to avoid milk right before a workout. When exercise stomach acid hits milk, it can cause an upset stomach. People have been known to throw up from exercising too soon after drinking milk

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Monday, April 29, 2013

Hidden Tricks for Enjoying vacation while saving big money in 2013

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Enjoy vacation while saving money 2013


Saving money starts with some common sense. Here are some nice tips for enjoying vacation while saving big dollars…

 

Avoid traveling on busy days


Most people fly the day before a holiday and the day or two after a holiday. For example, many people fly on the Wednesday before Thanksgiving and return on the Sunday after Thanksgiving. If you can leave on a Tuesday and return on a Friday, Saturday or Monday, you may find a cheaper flight.

 

Search for Package Deals and Discounts


Disney offers a wide range of discounts that can save you money if you qualify. You can generally save between 10 percent and 20 percent on resort hotels with a AAA discount, according to Mousesavers.com

Buy the tickets at least two weeks in advance to find better deals


The best time to buy cheap, domestic flight tickets is three weeks before the plane leaves. The best rates for international flights can be found about 30 days in advance of the flight's departure.

 

Stay flexible when setting dates for travel


 When using sites like Travelocity, Kayak or Orbitz to find a cheap flight, select the "Flexible Dates" box, which lets you find the dates that have the cheapest flights.

 

Try House Swap


If you have time before your vacation, look into saving money by swapping your home for someone else's. A number of travel sites list "house swaps," but you can also place an ad in the paper of the place you'd like to go and ask if there is anyone who wants to go where you live. Except for a security deposit on the part of both "swappers," there is no accommodation fee.

 

Join Priority Clubs

 

Join hotel group "priority" or "frequency" clubs well in advance of your planned vacation. The club might have credit card rewards or you may be able to earn a free night after staying for three or four. Look at the hotels you like in the place you wish to go and start building loyalty credit with them.


Cook for Yourself Most of the time and save a lot of money


A box of cereal and gallon of milk in the hotel will be a lot cheaper for breakfast than everyone sitting down in the hotel restaurant. It's fun to try out restaurants at your destination, but by eating light meals at the hotel, you can splurge on restaurant meals a few times while you're away.


Bring or buy your own snacks


When walking around through tourist destinations, especially with children, it's a good idea to purchase snacks at a regular grocery store ahead of time. Having a backpack with some fruit, granola bars and crackers is a cheaper and healthier alternative to purchasing snacks at every vendor cart along the way.

Plan your daily budget ahead of time


If you only have a certain amount of money to spend, plan out your activities for each day and allot a certain amount of cash for that day -- and then only bring that amount. Once you're out of cash, it's time to head back to the hotel for a swim in the pool and a game of snake and ladder.

 

Obtain a frequent-flier credit card


Use it for flights and other purchases. This will help build up miles that will allow you to obtain free flights

Save more by paying more


That luxury room with concierge service might seem really pricey, but it may also come with access to special events, free breakfast and lunch, unlimited snacks and other amenities you couldn't have gotten if you paid for just a regular room.

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Friday, April 26, 2013

Top Jobs for Rapid salary growth in 2013-14 (100% sure)

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Jobs forecast with Rapid salary growth in 2013-14


If you want to make good money in no time, than you are in right place. In this blog I will give some ideas taken from career bear website.

What is rapid salary growth?

This means that your salary earning will go up very fast in compare to general jobs.
Here’s is top list for rapid salary growth in 2013-14
 

1. Finance Jobs


Finance jobs that are paid by commission based on size of deals, research, customer relations, etc., can make you a lot of money fast.
Requirement: Knowing your product is important.

 

2. IT Services

 

 IT Services is a discipline for managing information technology systems. “Folks are redesigning systems to control financial activities. Governance and management of those systems is turning into lucrative business.”
Requirement: These positions are about rebuilding ineffective systems.
 

3. Upstart Entrepreneur

 

 High risk entrepreneurial ideas that capture trends in some way can be quite lucrative, quite quickly. There are lots of examples in the gaming and APP development world right now.
Requirement: The key is captivating the hearts of people so the product becomes a smash hit.
 

4. Oil and Gas Industry Job


This is a broad category with a technical side (engineering, geophysics, geology, etc.) and a business development side (where you would find new opportunities for the sector; water and sustainability initiatives are popular right now).These positions are generally higher incomes to start, and you progress quickly.
Requirement: People make money when times are good so it’s important to make sure there are benefit plans that include long term incentives.
 

5. Agent

An agent is someone who is authorized to represent another individual (an entertainer or baseball player, for example) who usually makes a lot of money themselves. The job entails negotiating contracts and terms, and having contacts in the industry.

Requirement: Financial success is usually tied into the sales side of things.
 

6. Commercial Sales Rep

 A commercial sales representative is someone who sells a product or service for a company. There are commercial sales reps in many different industries and the most lucrative include health care (pharmaceuticals), real estate and the financial industry (brokers and bankers). Really, the more you sell, the more you make.” In terms of training, many companies will pay for sales training.
Requirement: You’ve got to have a sales personality, or it will be a flop.

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Thursday, April 25, 2013

User-friendly and Effective guide to get rid of Stains in 2013 Part II

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Print and use effective guide to get rid of Stains in 2013


This is my second part blog on get rid of daily Stains in 2013. In this part you will see some more cool ideas. If you know any please add to my blog. In first part we learn how to remove
Alcoholic Beverages/ Wine stains, Baby Formula stains, Blood stains, Chocolate stains, Coffee and Tea stains.

  1. Epoxy (type glue) stains

 Epoxy glue may be impossible to remove. Dry cleaning solvent may cause it to swell so that it can be removed by scraping


  1. Fabric softener stains

Dampen stain and rub with bar soap. Rinse thoroughly and wash in hottest water safe for that fabric.

  1. Feces stains

Soak in cold water for 30 minutes. Avoid hot water or heat to not allow stain to set. Wash in warm water, rinse thoroughly, and re-wash. If persists then repeat. If still persists use a bleach safe for that fabric and person (especially if baby clothing)

 
  1. Food coloring stains

Rinse thoroughly in cool water. Wash using bleach safe for that fabric. Use hottest water safe for that fabric.

  1. Fruit

Dampen stain and blot with detergent paste. Avoid heat as it can make permanent. Soak for 30 minutes using pre-treatment product. Wash and rinse thoroughly. If persists use a bleach safe for that fabric. Be careful when ironing or drying as heat can set stain.

  1. Furniture Polish stains

Lay faces down onto paper towels. First sponge the dry cleaning fluid from back side. Let air dry, then brush away remaining polish residue. Rinse thoroughly, and wash using hottest water safe for that fabric.

  1. Gasoline stains

Lay face down onto several thicknesses of paper towels. First sponge the dry cleaning fluid from the back side. Let air dry. Rinse thoroughly. If persists blot detergent paste into stain. Wash using hottest water safe for that that fabric.


  1. Glue (white) stains

Scrape off excess with a dull edged knife. Soak in cold water using detergent or a pre-treatment product for at least 30 minutes. Wash in warm water and rinse thoroughly. Avoid hot water or drying as it may cause stain to set.

  1. Grease-Apply de-greasing hand cleaner, or rub with heavy-duty liquid detergent to bring oil to surface of fabric. Pre-wash aerosol detergent booster products work well on grease and oil. Rinse in hottest water safe for that fabric. If persists, lay flat face down on top of several clean paper towels. Sponge with dry cleaning fluid from back side. Let air dry. Rinse thoroughly, and wash.

  1. Gum-Apply ice cube to harden, and then scrape off excess using a dull edged knife. Apply pre-wash treatment. Allow to soak in for 5 minutes. Apply a past of detergent. Rinse thoroughly, and then wash.

  1. Hair Spray-Rinse thoroughly with cool water. Wash using bleach safe for that fabric in hottest water safe for fabric.

  1. Ink-For ball-point pen ink, sponge stain with rubbing alcohol. Rinse thoroughly, rub with detergent paste, then wash.

  1. Ketchup-Remove excess with a dull edged knife. Soak in cold water for 30 minutes. Apply detergent paste or pre-treatment product. Wash using bleach safe for that fabric in hottest water safe for fabric.

  1. Lipstick-Lay stain faces down on top of several clean paper towels. Sponge with dry cleaning fluid from back side. Let air dry and rinse thoroughly. Rub detergent past or heavy-duty liquid detergent into stain. Rinse thoroughly, and then wash using bleach safe for that fabric.

  1. Margarine and Mayonnaise- Soak in cold water and scrape off excess using dull edged knife. Apply pre-treatment product. Soak in warm to cool water for at least 30 minutes. More time may be necessary. Wash in warm to cool water. Avoid any use of heat as it can make stain set. Wash again if necessary.

  1. Mildew-Apply disinfectant to kill the mildew. Remove excess mildew with dull edged knife. Apply detergent and wash using bleach safe for fabric. If persists, sponge with hydrogen peroxide and wash using bleach safe for that fabric.

  1. Mud-Let dry. Remove excess with dull edged knife or brush. Sponge with cold water. Wash in hottest water safe for that fabric. If persists, sponge with rubbing alcohol. If non-colourfast fabric, dilute alcohol using 1 part alcohol to 2 parts water.

  1. Mustard-Blot with detergent paste (do not rub). Pretreat with detergent, and then wash using bleach safe for that fabric. If persists, sponge with rubbing alcohol, then wash.

  1. Oil- Apply de-greasing hand cleaner, or rub with heavy-duty liquid detergent to bring oil to surface of fabric. Pre-wash aerosol detergent booster products work well on grease and oil. Rinse in hottest water safe for that fabric. If persists, lay flat face down on top of several clean paper towels. Sponge with dry cleaning fluid from back side. Let air dry. Rinse thoroughly, and wash.

  1. Pencil lead-Try removing using a clean, dry pencil eraser. If persists, sponge with 50/50 solution of ammonia and water. Rinse thoroughly, and wash.

  1. Perfume-Sponge with 50/50 solution of alcohol and water. Rinse thoroughly. If persists, sponge with 50/50 solution of vinegar and water. Rinse thoroughly, and wash using bleach safe for that fabric.

  1. Perspiration-Sponge with 50/50 solution vinegar and water. Rub with detergent paste and wash using bleach safe for that fabric in hottest water safe for fabric.

  1. Ring around the collar-Apply heavy-duty liquid detergent or a detergent paste. Wait for 30 minutes. A pre-treatment product for this purpose may be useful. Rinse thoroughly, and wash.

  1. Sap (wood resin)-Sponge stain with dry cleaning fluid. Let air dry. Rinse thoroughly. Rub with detergent paste and wash. If persists, apply a few drops of household ammonia. Air dry. Rinse thoroughly. Wash using bleach safe for that fabric in hottest water safe for fabric.

  1. Shoe Polish-Scrape off excess with dull edged knife. Dampened stain and apply detergent paste. Wash using bleach safe for fabric in hottest water safe for that fabric. If persists, sponge with rubbing alcohol (for colourfast fabrics) or a solution of 1 part alcohol to 2 parts water (for non-colourfast fabrics). Rinse thoroughly, and then wash.

  1. Tar-Apply ice and remove excess with a dull edged knife. Apply laundry pre-wash treatment. Allow to penetrate for at least 15 minutes. Apply detergent paste and wash immediately. If persists re-wash using a bleach safe for that fabric. Always check for colour fastness first on an unseen area of fabric.

  1. Urine-Apply 50/50 solution of vinegar and water. Rinse thoroughly, and wash. If persists apply 50/50 solution of ammonia and water. Rinse thoroughly, and wash. For stains on white cotton apply detergent paste or pre-treatment product onto affected area. Then wash in hottest water safe for that fabric.

  1. Vomit-Soak in cold water for at least 30 minutes using a detergent paste or pre-treatment product. Avoid any hot water as it can cause stain to set. Rinse thoroughly and wash in cold or warm water. If persists, repeat. If still persists wash using bleach safe for that fabric.



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