Wellness Niche

31/12/2015

Are you Ready for your 2016 Fit Body? Here are all the tools you need!

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28/10/2015

FITNESS SCIENCE

The principles involved in human performance nutrition, also known as sports nutrition, are built upon the principles of general nutrition and fitness science with special emphasis on optimizing human performance.

Optimal nutrition is an essential part of every athlete’s training program, and the information contained separately in the Textbook of Nutrition is essential to understanding the proper application of nutrition in athletics.

The primary areas of concern are:

1) consuming enough calories to support performance;
2) consuming the correct balance of macronutrients before, during and after exercise; and
3) proper hydration.

There are other concerns for certain population groups as well, such as vegetarian or vegan athletes, or female athletes – particularly those who compete in sports that focus on weight or body build, such as figure skating and gymnastics.

Nutrition before, during and after exercise has significant effects on human performance. A pre-event meal keeps the athlete from feeling hungry before and during the event, and it maintains optimal blood glucose levels for working muscles. Carbohydrate feedings just prior to exercise can help restore suboptimal liver glycogen stores, which could result, for example, after an overnight fast. Allowing for personal preferences and habits, the pre-event meal should be high in carbohydrate, low in fat and fiber and easily digested.

Hydration and nutrition during an event has revolutionized human performance. During exercise, athletes should consume 30 to 60 grams of carbohydrate each hour (120 to 240 calories from carbohydrate per hour). Since both carbohydrates and fluids are necessary during events, sports drinks can go a long way in providing adequate carbohydrates and fluids. Typical foods that are used during long events include sports drinks, carbohydrate gels, energy bars and bananas. During vigorous activity, heat that is produced is dissipated through the process of sweating. However, long-term, extensive sweating can pose significant challenges for athletes with regard to fluid and electrolyte balance.
Without effective management, athletes will fatigue prematurely and, as dehydration progresses, heat exhaustion, heat cramps and heat stroke can result.
Finally, recovery from intense activity requires nutrients that will replenish muscle glycogen stores, body water, electrolytes and triglyceride stores in skeletal muscle. Proper nutrition during the recovery period is essential for rapid and effective recovery and for optimal performance at the next event or workout.
Over the long term, athletes must pay attention to general nutrition and conditioning, while, during an event, adequate hydration and electrolytes become critical to maintaining optimum performance.

23/10/2015

Healthy life
Fit life
Herbal life
Because feeling good about your self should last a lifetime!

28/09/2015

I'TS HERE!!! Introducing my new sports drink - CR7 Drive - developed with Herbalife24.
rapidly fuels your workouts and enhance hydration. Ask yourself, “Do I have drive?”

Drive your destiny, shipping today text me / whatsapp or Inbox before first shipment is sold out!!
813-774-2285 [email protected]
www.wellnessniche.com

22/09/2015

Because motivation is more than just a tap on the back when you have a perform what your coach had asked you to do ....
Learn • Grow • Transform
http://youtu.be/uPKuD-a_RjU

The PowerFusion Org is a unified family of health and fitness coaches creating a massive impact in communities worldwide. Our mission is to create a healthy ...

27/08/2015

So Fresh, quick and tasty you guys have to try it!!! I personally loved it 😍 try it and tell me what you think, here is the recipe 👇🏼
Tomato, Cucumber, Avocado Salad

Prep time
12 mins
Total time
12 mins

Tomato, cucumber, avocado salad. A cool, easy salad for summer. No cooking required.
Serves: 2
Ingredients
1½ cups of chopped tomatoes - I used cherry tomatoes
1 cucumber - peeled and seeded then diced
1 avocado - diced
4 oz feta cheese - cubed
2 tbs minced red onion
1 handful parsley - minced - about 2 tbs
2 tbs olive oil
1 tbs red w**e vinegar
8 twists of black pepper from a pepper mill
Instructions
Chop tomatoes into a medium dice. If using cherry tomatoes, cut in half. Add to a bowl.
Peel and seed one cucumber and dice. Add to bowl.
Remove pit, dice avocado and using a spoon scoop out the avocado from the peel. Add to bowl.
Cube feta and add to bowl.
Add minced red onion and minced parsley to bowl.
Whisk together olive oil, red w**e vinegar and black pepper - pour over salad.
Toss gently so the feta and avocado don't break up. Serve immediately.
If refrigerating - keep the avocado aside and add before severing.

14/06/2015

http://youtu.be/cZnsLVArIt8
Any time Any where!!

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26/05/2015

Snacking on sweet and tart cherries is one of the best parts of Summer.

You knew they were healthy — one cup is just 77 calories! — but did you know they were packed with tons of nutritional benefits and can even ward off diseases? Here's why you should add cherries to your grocery list all season long.

They reduce inflammation: A study published in the Journal of Nutrition found that cherry consumption reduces several biomarkers associated with chronic inflammatory diseases. Specifically, cherry juice can ease joint inflammation for people who suffer from arthritis and gout, according to a University of Vermont study.

They're a good source of vitamin C and fiber: A one-cup serving of cherries contains 25 percent of your daily recommended amount of vitamin C and over two grams of fiber.

They can improve brain function: If you make it a habit to snack on tart cherries, you could be improving your brain in the long run. Research has shown that cherries can even reduce symptoms of Alzheimer's disease and Huntington's disease.

They prevent muscle damage: Cherries reduce muscle soreness after a workout, and they can prevent greater muscle damage in the long run. While sore muscles are a sign of a good workout, it's never all that fun to deal with painful steps on the stairs the next day. Cherries are chock full of anthocyanins, powerful antioxidants that contain anti-inflammatory properties and soothe aching muscles.

They fight cardiovascular disease: The potent anthocyanins, which give cherries their ruby hue, can also have a positive effect on heart health. University of Michigan Health system researchers found that cherries can "alter factors linked to heart disease and diabetes."

They help you sleep: Cherries are a natural source of melatonin, a hormone that helps control sleep. Considering how important sleep is for your overall health (it can even affect the results of your diet), it's worth incorporating cherry juice into your diet if you're having trouble getting enough hours each night.

A study published in the Journal of Medicinal Food found that, specifically, tart cherry juice can improve sleep in adults affected by insomnia.

21/05/2015

Making healthy food choices when shopping is key to staying on track with your nutrition. Susan Bowerman, MS, RD, CSSD, FAND gives you pointers on how to sho...

09/05/2015

What's cooking tonight? 😱 Home made Picadillo 😋😍 super healthy version of the Spanish Dish. I've never been a lover of vegetables so I take advantage of putting them all here and disguising the flavor with the condiments😉 this super high protein because he you could be served in so many ways I love it because it's so versatile, you can make healthy tacos, mix it brown rice, pour it on top of zucchini spaghetti in any other way your imagination leads you to it. Try it and tell me what you think.
INGREDIENTS
💠 Extra Lean Ground Turkey
💠 Ground Sirloin
💠 Chopped peppers all colors
💠 Chopped red onions
💠 Baby Carrots
💠 Broccoli Florets
💠 1 Can of organic diced tomatoes
💠 Black Pepper, Sea Salt, Garlic, Cilantro