What to eat before my workout

In order to be able to perform in the desired manner and to be able to persist until you have reached the desired goal have a light snack 1-2 hours prior to your training. The choice of your snack also depends on whether you are going to give your muscles a good workout or whether it is cardio you are looking for. For body toning keep your snack more on the protein side, whereas cardio asks for a good base of carbohydrates.

Have for example mixed fresh fruits, a smoothie, yogurt with some cereals and fruit, dried apricots plus dates and some nuts, a banana (always a simple, efficient choice) or if nothing else is within your reach go for some low fat, wholegrain biscuits. 

Have a great workout!

 

Sniffy season coming up

As the wheather is changing - in Europe to cold wheather, in the UAE to cooler wheather - everybody is coming up with flues. Runny noses all around you, everybody is feeling tired, but then...don't we want to ENJOY the beautiful autumn wheather??  So in order to avoid to be swept from your feet, just follow some simple rules: be sure to be dressed warm enough even if  you might tend to sweat...it's better than freezing! Take long walks in the fresh air as often as you can AND....take good care of your nutrition! A lot of fresh fruits and raw veggies are even more vital at the moment than in any other season of the year. Be sure to have a fresh juice of oranges, grapefruits and some lemon everyday. If you can't, please don't forget your Vitamin C food supplement (1000mg/day).

Following a list of fruits and vegetables with a high Vitamin C content:

Whole Food Sources	Serving	Vitamin C (mg)
Sweet red pepper	1/2 cup, raw	141
Strawberries	1 cup	82
Orange	1 medium	70
Brussels sprouts	1/2 cup	68
Broccoli, cooked	1/2 cup	58
Collard greens, cooked	1/2 cup	44
Grapefruit	1/2 medium	44
Canteloupe	1/4 medium	32
Cabbage, cooked	1/2 cup	24
Tomato	1 medium	23

Enjoy a healthy autumn!