Dietary Guide for Gym Enthusiasts

Abs are nurtured by a combination of healthy diet and rigorous gym workout. Carbohydrates are consumed for replenishing muscle glycogen levels after a rigorous workout. Eating a well-balanced carbohydrate diet is the difference between a lean and fat body. Usually, gym professionals advise on consuming two meals before workout. A healthy dosage of potatoes and oats increases glycogen levels in a human body. A healthy dosage of potatoes and oats allow a body to energize before a workout. More so, a workout diet prevents low sugar levels, which could lead to light-headedness and fatigue.

Fast-digestive proteins

Research suggests, an intake of protein diet before training produces better results as opposed to after training. A well-balanced protein diet boosts up energy levels in a human body prior to gym-training. Moreover, it also reduces cortisol levels.

Creatine diet

There are various forms of creatine available. Gym enthusiasts usually prefer mono-hydrate creatine. It is nourishing and highly recommended by professional bodybuilders.

2-5 grams of creatine intake ensures a proper workout regimen. Adequate creatine will help the body in lifting heavier weights. It facilitates more reps in comparison to a normal diet. Creatine can be consumed before and after a workout. Over-dosage of creatine results in heavy excretion.


Beta-alanine increases muscle endurance. Fatigue is mainly caused due to intramuscular acidosis. In order to counter fatigue, the body uses L-carnosine. It’s an anti-oxidation agent.

For people doing heavy-duty weightlifting require a specialized cocktail for keeping their body re-energized. It entails the following mash-up:

· Electrolytes

· Water

· Carbs

· Protein


For building up the body and tissues, proteins are necessary for body growth. The human body is constantly breaking up proteins for a healthier living. The intake plans differ with respect to size, timing, weight and pre-post workout.

Whey protein is consumed for building lean muscle. Furthermore, it also helps in muscle repair. Gym enthusiasts advise on consuming 20 grams of whey protein on a daily basis.

On the other hand, whey protein is an insufficient source of protein. It’s mostly mixed with casein for increasing amino acid levels.


Oatmeal is a vital source of minerals, carbohydrates, proteins and fatty acids. In essence, oatmeal is a complete meal for morning workouts. It releases sugar into blood stream gradually, facilitating a bloated feeling. Oatmeal is usually consumed with berries and fruits for hydration purposes.

Legumes and sprouts

Legumes and sprouts are high nutritious snacks consumed by gym-enthusiasts. Sprouts are mainly rich in fibers, proteins, vitamin C and K. Sprouts are rich in carbohydrates, providing energy for longer durations.


Absence of sugar and glycogen in a human body can cause tissue damage. Amino acids regulate anti-oxidant activity and immune function in a human body. As a rule of thumb, 10 grams of amino-acids are daily needed by a human body. It’s imperative to have an intake of 50-75 grams of carbs after a workout.

Fruit Smoothies

Fruit smoothies are a healthy workout snack. It is usually consumed before workouts. Watermelon, banana, mango and pineapple are highly nutritious fruit shakes, consumed by gym-enthusiasts. They are a rich source of proteins and carbohydrates, needed essentially during workout regimens.

Umar Asad is a an avid freelance writer having 5 years of experience in multitude of niches.

Most Popular Cosmetic Plastic Surgery Procedures Among Celebrities

Many people would say that looks are not everything. Well, many celebrities would not agree on this because looking good is just not enough for them, they must look perfect. Celebrities are under continuous pressure to look their best. In order to have that best and perfect look, many celebrities undergo cosmetic plastic surgery procedures.

Some of the most popular plastic surgeries among celebrities include:

Breast Augmentation

Breast augmentation is the most popular cosmetic procedure performed in the U.S. Silicone or saline breast implants can recontour breasts by adding volume and providing a more youthful appearance. This procedure is also performed to reduce breast size, balance the size of breasts, and for reconstructive purposes after surgical procedures like Mastectomy.

Face Lift/Neck Lift

Facelift surgery is another popular plastic surgery among celebrities. It is designed to reverse the visible signs of facial aging, including the formation of jowls, which obscure the jaw line, the occurrence of a double chin and the appearance of vertical bands of the skin and muscle in the front of the neck.

Botox Injections

Botox tops the list as one of the most popular cosmetic procedures, not just among women, but men as well. It helps smooth out wrinkles in areas such as crow’s feet, frown lines, forehead lines, creases or dimples in chin, and horizontal neck lines. Botox has also been found to be useful in treating migraine headaches, excessive sweating, and eye and neck muscle spasms.

Lip Augmentation

Having a full sensuous lip is a sign of youth and vitality. Often time, aging results in excess thinning of the red portion of the upper lip along with a visible lengthening of the distance from the base of the nose to the lip border. Downturned corners of the mouth impart a frowning appearance, usually not reflecting the individual’s underlying emotional state. In order to enhancement the lips and mouth a variety of injectable fillers are used such as Restylane®, Radiesse™ and fat transfer to lips.


Liposuction is one of the most popular cosmetic procedures around the world. This surgery removes excess fat deposits and contours the body. Many celebrities have liposuction surgery to achieve the body their fans demand. In order to achieve the best results, it is very important to find an experienced and a reputable plastic surgeon to perform the procedure to prevent any complications.

Chin/Cheek Implants

Chin augmentation which is also known as mentoplasty can improve the profile by creating a better balance between the chin and other facial features. This is usually desired by a patient when there is a small or recessive chin that disrupts facial harmony. This surgery can be performed under local anaesthesia or general anaesthesia. Another popular procedure among celebrities is cheek implants and cheek augmentation as they desire a more defined jawline. To have a more defined cheeks, dermal fillers or implants can also be used.


Rhinoplasty or nose job surgery is one of the most sought after procedures not just among celebrities but also among general people. Rhinoplasty surgery procedure improves the shape and size of the nose. It can remove a hump, change the shape of the nasal tip, and straighten the nose. The ultimate goal of rhinoplasty procedure is often to achieve better harmony between the nose and the other facial features.

Contact the Office of Dr Farella for Plastic Surgery Procedures

If you would like to undergo cosmetic plastic surgery procedure, contact the office of Dr Farella. Cosmetic plastic surgery is long-lasting and may even be permanent. When completely healed, the surgically reconstructed body part requires little or no maintenance. Schedule a personal consultation with Dr Farella to determine whether cosmetic surgery is right for you.

The Self In Search Of Love

The Self And Love

The self needs love. It cannot live without it or it will perish. But despite its necessity the self is too afraid, too anxious to go after it. It’s afraid to open up because it’s been hurt before so, the self becomes defensive and alone. Protecting and avoiding anyone that gets to close to it.

The self finds difficulty permitting itself to bond with others. It knows it wants to connect with another yet to scared of the hurt it brings. It reminds itself of the enduring torment and the suffering others have caused when the self gave it’s self totally to another. That is the reason it escapes from love.

The self does this to itself, hide. It’s difficult for the self to love when its been harmed by somebody close intimately personally. The trust it had for another has been twisted when it’s been deceived, betrayed. So the self begins to walk the world lonely but searching for love,, as it searches it learns not to trust, not to love another.


When it does love, it becomes a superficial love that does not fill him. It feels shallow, unreal and gets sad. It’s a love where it does not feel safe to open up and share itself completely with the other. The relationship feels untrustworthy so the self does not let it in its reality.

It secluded itself from the rest, concealing and avoiding any sort of emotional contact. It feels the world is not a sheltered place to cherish and love once more. The self then becomes lonelier.

Will the self ever find love?

Be that as it may, the self would not like to live alone until the end of time. It’s completely mindful that it can’t live without affection. The self starts to change and look for affection when it’s ready to open up again and take the risk of being vulnerable again. It knows that to love and be love it has to be vulnerable hoping that it will bring pleasure instead of pain. It takes a risk.

The self knows what it has to do. It’s looking of surrendering itself to someone. It needs to be seen, understood and loved unconditionally at its own particular level. It’s searching for somebody that will tune in, comprehend and surrender it’s self as he is willing to do likewise.

Love Me Completely But Don’t Hurt Me

The self is only willing to give itself to another if the other is also willing to accept the self unconditionally without causing hurt. It needs to feel exceptional and it will only meet this by feeling it’s not being shared with another. The self does not want to share the other as well. It needs to feel one of a kind, stand out. It needs to feel unique, the only one. But because the self does not allow it’s self to open up again it gets depressed, forever defending itself from the love it needs from another. In a frantic sad battle, the self struggles unhappily to find the “one” that is deserving of its love, without realizing that the affection the self looks for is directly before it, it can be anyone. The self-will forever live in sadness if it does not let itself to trust another again.

“The self has to learn to trust once more”.


About the author:
Ricardo Ortiz is a psychotherapist specializing in addictions & depression. He helps people learn to accept their own emotions or feelings so they can be comfortable in their own skin. He helps others find acceptance within themselves.

Type 2 Diabetes – What Is The Best Treatment for Gestational Diabetes?

If you are a pregnant woman and have never had any form of diabetes, it’s possible during the course of your pregnancy you could develop a form of diabetes known as Gestational diabetes. Gestational diabetes appears in approximately 5 percent of all pregnancies.

Pregnancy-related diabetes can have serious consequences for both the mother and her baby. Some women are able to control the condition with a healthful diet while other women need insulin. There has been some research on oral medications, but insulin is so far the first medication of choice.

Researchers at the Zekai Tahir Burak Women’s Health, Education and Research Hospital and Yildirim Beyazit University in Ankara, Turkey, have come up with a new way to predict what kind of treatment is best for individual patients. Their study, reported on in the medical journal Experimental and Clinical Endocrinology and Diabetes in August 2015, included 58 women diagnosed with Gestational diabetes…

30 were treated with conventional dietary recommendations and
28 were treated with insulin.

The participants were enrolled at 24 to 28 weeks of their pregnancy. Usually, an oral glucose tolerance test for Gestational diabetes is given between the 26th and 28th week of pregnancy. It was found high levels of tumor necrosis factor and low levels of total oxidants were associated with a high risk of the need for insulin later in the pregnancy.

TNF-alpha (tumor necrosis factor), cachectin, or cachexin, is involved in inflammation and a wide variety of other processes. Interestingly, it is associated with insulin resistance, the cause of Type 2 diabetes. Most TNF is produced by white blood cells, although some can come from nerve cells. Anti-TNF medications such as Humira are used for treating autoimmune diseases such as psoriasis. At some point perhaps another anti-TNF could be designed and produced to counter Gestational diabetes.

Antioxidants prevent oxidation or loss of electrons. Loss of electrons creates free radicals, known for causing cell damage. Antioxidants are found in many fruits and vegetables. Some antioxidants are…

beta-carotene, found in carrots and yellow squash,
lutein, found in green leafy vegetables such as spinach and kale,
lycopene, found in tomatoes,
selenium, found in nuts, seeds, broccoli, cabbage, and spinach,
vitamin C, found in most fruits and vegetables,
vitamin E, found in nuts, seeds, vegetable oils, and green leafy vegetables.

When planning a diet rich in antioxidants, talk it over with your physician or a dietitian. Too much of certain vitamins or supplements can actually be harmful.

Normalizing weight before pregnancy and gaining only the recommended amount of weight during pregnancy helps prevent or control Gestational diabetes. A regular program of well-tolerated exercise is also a good idea.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.