Thursday, January 28, 2021

What Can You Snack On Before Swimming?


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The last thing you want to do is jump into a pool if you feel full because you have just eaten a big meal. Nevertheless, you certainly shouldn’t starve yourself either, as you won’t have the energy needed for your workout. It is important to get the right nutrition before you go for a swim and thus you need to carefully consider the snacks you choose to eat. Keeping that in mind, continue reading to discover five of the best snacks to consume before you dive into a swimming pool. 

  1. A large banana – When choosing a snack to consume before swimming, you need something that is going to give you a good boost of energy, and this is exactly what a banana will do. You should also look for foods that are smaller, high GI carbohydrates. GI refers to the Glycemic Index, which measures how fast it takes for foods to break down and turn into glucose. If a food has a high GI, it means it breaks down and turns to glucose quickly, meaning the energy will be more readily available. A banana is a small, high GI carbohydrate, and thus it is a good choice for a snack before a swim. Another reason why consuming a banana is a good choice is because this is a fruit that is packed with potassium, which is an electrolyte that is lost during sweat. It’s also really convenient and does not require any preparation on your part. 

  1. A very small portion of wholemeal rice or pasta – Carbohydrates will help you to concentrate on your swim and improve performance. This is because you will benefit from a small release of energy while you are swimming, and as a consequence, this will improve the duration of your swim. However, you do need to ensure you only have a small portion of such foods, otherwise, you can find yourself feeling bloated. It’s also advisable to give yourself an hour before jumping into the pool once you have eaten rice or pasta.

  1. A protein bar – If you are almost ready to go swimming and you need a quick snack, a protein bar is an excellent choice, and this is because they contain a great balance of protein, carbs and fat. This nutritional combination will ensure you get all of the good stuff you need to fuel your swim. While it can be tempting to skip the snack and dive straight into the pool, you will find yourself lacking in energy and you will probably be more focused on your hunger than swimming. Instead, a protein bar can put those hunger pains at bay and give you a much-needed boost of energy. Experts in herbal medicine can recommend natural protein bars to enjoy.

  1. A smoothie – Instead of consuming solid food, a smoothie is a great way to ensure your body gets all of the minerals and nourishment it needs before you go for a swim. But, why opt for liquid food instead of solid? Quite simply, it will be easier on your digestive tract, and thus smoothies are less likely to make you feel bloated or have a negative impact on your stomach while you are swimming. You can make your smoothies with water, juices or nut milk, and you can add various fruits and protein powder to give you all of the protein and carbs you need. Why not start off with a strawberry and banana smoothie?

  1. Fish – Fish is a great example of a lean protein that is going to give your body enough fuel for swimming and is easy to digest at the same time. Other examples include low-fat dairy products and lean red meat, yet fish does tend to be a lot easier on the stomach. 

Wednesday, January 27, 2021

How To Make The Shift To Gluten-Free Eating

 How To Make The Shift To Gluten-Free Eating

Many people already know the importance of making healthy eating part of their daily lives. For example, eating gluten-free meals is vital to treating some health conditions like Coeliac disease, which is caused by the immune system’s reaction to the presence of gluten. Many people remain skeptical about going gluten-free. However, removing gluten and sugar from your diet comes with massive benefits not only to your digestive system but also to your general health. So, are you looking for ways to make your meals more gluten-free? Here are a few tips you can use.

Start reading labels when shopping

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It would help if you started getting used to the habit of reading the labels on packaged food before you buy them. In many countries, packaged food is covered by some laws concerning allergen labeling. That means you should be able to detect whether a packaged foodstuff you’re purchasing contains gluten or not. These laws ensure that even the tiniest amount of gluten in any packaged product is recorded on the label and is usually highlighted in bold letters. 

Replace your gluten ingredients with gluten-free substitutes

Sometimes, you can only eat what you have. That means if you only purchase gluten ingredients, you will only prepare meals containing gluten. Therefore, it is essential to replace every gluten ingredient you have at home with gluten-free ones. And when making your dishes, focus on recipes that are gluten-free. Also, you can learn how to make new dishes. For example, discover how to bake zucchini learn here as a substitute for other gluten-rich appetizers.

Some foods are naturally gluten-free

While taking the time to read the label on every packaged food before purchasing it, you should take the time to know the naturally gluten-free things. Knowing this will remove some of the burdens of wondering if every meal you have prepared contains gluten. Here are a few of some meals you may make without getting flustered - cornstarch pudding, steak, risotto, salad, chicken, and potatoes. 

Avoid processed foods in general

It is best to avoid processed foods, in general, to be on a much safer side. Besides the fact that you’re more likely to find gluten in most processed foods, such foods also contain many artificial ingredients and preservatives. And these could be very harmful to your body. So, take a break from processed foods for some time and focus on cooking with or consuming only fresh foods. That means eating real fruits and veggies, not processed juices in packages. It also means consuming natural carbs and healthy fats, and natural protein like meat, fish, eggs, etc. 

Plan ahead

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One of the most effective ways of making your meals gluten-free is by planning your dishes each week. Doing this gives you the time to decide what healthy dishes to make and which ingredients to use and where to get them. Without a proper meal plan, you can quickly settle for any food either out of hunger or on impulse, without taking the time to check what went into it.