Sugar

Is sugar a bad thing?
But sugar is important to maintain our health?

Which is true???

Well they are both true and I would like to explain in detail how sugar can be bad and good.

Sugar is bad

It is widely known that sugar can be bad to our health, because too much sugar in our blood can cause diabetes and this can cause many health problems that can kill you.

Having a huge amount of sugar intake will not only boost our blood sugar level, but also excess sugar will turn into fat cells and will be stored in our body. Too much fat cells will make insulin not work well in the body, and can produce hormones that can lead to Arteriosclerosis.

Sugar is good

Well we really do need sugar to maintain our health.

  • To make muscle

During the resistance training rather than taking just amino acid, taking sugar with it will increase the effect of training. Also even if we take protein if there is not sufficient amount of Glycogen, the formation of muscle will not happen effectively.

  • To burn fat

The process of neutral fat becoming energy goes like this:

neutral fat → fatty acid → acetyl COA (oxidised at mitochondria) →→→→→ ATP (inside of TCA cycle)

When ATP is produced from acetyl COA, it needs Oxaloacetate from Glucose.

This means that there needs to be sugar in the blood for the fat to be decomposed as energy efficiently.

Good sugar and Bad sugar

There are mainly two types of sugar and one is what we call “good sugar” that increases the blood sugar level slowly (fruits, brown rice, potatoes…) and the other is what we call “bad sugar” that boosts the blood sugar level quickly and produces a lot of insulin to lower it down (white rice, white bread, pasta…).

When we take “good sugar” the blood sugar level will increase slowly, thus the production of insulin will be slow too. When insulin is being produced, the fat cells will be engaged with free fatty acid in the blood and they will be stored as fat. This means that “good sugar” will make less fat to be stored.

On the other hand, when we take “bad sugar” the production of insulin will be very big. This not only makes us store more fat but also makes us want more sugar. The rapid production of insulin drops the blood sugar level very low all of sudden, and this leads to make us demand more sugar.

However, “bad sugar” is not bad occasionally. Taking “bad sugar” right after training will increase the production of insulin, and this prevents muscle from decomposition. It will also help anabolic reaction to happen.

Nothing is the best thing and nothing is the worst thing.

It is all balance. Life is all balance 🙂

xxxx FitNessEmikoNess

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Feeling sleepy after meals

So!!!

I have this problem that I feel extremely sleepy after my meal.

It feels horrible when I have this feeling, because I am trying to save time as I am preparing for an exam

and I know that it is not the best thing for my health maintenance.

Knowledge always helps in some way, so let’s talk about feeling sleepy after meals.

Why do we feel sleepy after meals?

When we eat, our digestive system will try to digest and more blood will be delivered to organs such as an intestine or a stomach. Thus less blood will be delivered to the brain and this makes us feel sleepy.

This is one of the reasons why working out right after the meal is not very good since blood will not be delivered to the muscles so much.

Is it bad?

It is not very good if you fall a sleep right after meals.

As I mentioned above, the blood is concentrated around the digestive system after meals.

And if you go to sleep like this, then there is less blood to all other systems in our body including the brain.

This can damage cerebral blood flow and also this can lead to the slow recovery and growth of body parts.

How can we prevent this?

Having small meals many times rather than having three big meals are said to help,

because the concentration of blood flow around the digestive system will be smaller.

Also having less sugar in your meal helps since it can prevent the rapid increase of insulin production.

In the next blog I would like to discuss a little bit more on sugar!!!

xxxx FitNessEmikoNess 

So… What is Lactic Acid?

Lactic Acid…

We have all heard about this, this is the compound that makes us feel tired, right?

 

NO!!!!!!

 

A lot of people think that Lactic Acid is something that will be produced inside of the muscle,

and this is the chemical that makes our muscle feel tired.

However this is not true. In fact, the protons that are produced with Lactic Acid makes our muscle feel tired.

 

 

  • How is Lactic Acid produced?

Lactic Acid is produced when sugar is decomposed to create ATP (compounds that are used to move muscle, in an easy term “energy”) when there isn’t enough oxygen. 

Sugar is used to create ATP in the following two ways:

<not enough oxygen>

sugar → Pyruvic Acid + ATP
                       ↓

               Lactic Acid

<enough oxygen>

sugar → Pyruvic Acid + ATP

                       ↓

       Acetyl COA → ATP + water + Carbon Dioxide 

 

 

  • Does Lactic Acid make us feel tired?

No, it doesn’t.

When Lactic Acid is produced in our muscle, protons are produced as well.

This makes our muscle more acid, and this makes our muscle contraction harder to happen,

(1. It inhibits the action of enzyme of recreating ATP      

 2. It inhibits the bonding of calcium ion and filaments of muscle fibers, and this bond makes muscle contraction to happen)

thus we feel more tired.

Even though Lactic Acid itself is not the reason why we get tired,

it is also important to get rid of it from our muscle because it can lead to produce protons.

 

 

  • How do we get rid of Lactic Acid?

Lactic Acid goes back to the liver and becomes glucose to be used to create ATP again.

Cool down (or light cardio) is very useful to get rid of the blood that contains Lactic Acid from the muscle.

Also to prevent producing Lactic Acid in the first place, when we are too tired we should do less muscle training and we should have less sugar intake.

 

 

Lactic Acid wasn’t after-all a bad fellow 😉

 

 

 

 

xxxx FitNessEmikoNess 

Eating Seafood to Build Muscle???

It is a known fact that the protein from animals such as chicken, beef and pork have similar composition of amino acid to humans. For this reason it is said that it provides better protein to build muscle than the one of seafood.

 

Builders who love animal meat may wonder why we even have to bother eating seafood.

Well, seafood CAN actually help you build bigger muscle!

Being Japanese, I have always loved eating seafood and seafood has always been around me.

So I am very glad to inform you all how seafood is benefitial for muscle creation!!!

 

 

Seafood contains a lot of  Arginine

Arginine is a kind of animo acid. 

The benefits of Arginine for muscle growth are:

  • It improves the production of growth hormone, which is essential for muscle growth.
  • It helps creating Creatine in our body.
    Creatine is an organic acid.
    Creatine is converted into Creatine Phosphate in our body and is stored in the muscle, becomes the energy. Unlike sugar or fat, Creatine Phosphate becomes energy without breaking down, therefore it provides an explosive power. It can also make muscle strength long lasting by storing more easily convertable source of energy inside. The more Creatine Phosphate there is in the muscle, the bigger the muscle gets. 
  • It improves the production of Nitric Oxide. It is produced from vasclar endothelial cells and expands the vessels. This makes the blood circulation around the muscle better, and more oxygen, hormones and amino acids are delivered to the muscle. Thus, the muscle will grow quicker.
    (Too much NO can be bad for your health though, since it increases oxidant stress of our body.
    NO combines with Super Oxide and produces Peroxynitrite, which is very toxic.)

 

 

As you can see seafood IS benefitial for muscle growth.

Don’t think that chicken breast is better than anything!

We can enjoy our tasety seafood too 🙂 

 

 

 

xxxx FitNessEmikoNess

 

Homeostasis and Plateau

I am sure everyone who has been on a diet has experienced this.
Plateau is when you are burning more calorie than your intake,
Still you are not losing weight at all.

This is because of the system that we have in our body called
“homeostasis”.

According to Wikipedia, homeostasis is the property of a system in which variables are regulated so that internal conditions remain stable and relatively constant.
For an example, it controls our body temperature, blood sugar level or even lactic acid level in our body so that we can maintain our health.

When we go on a diet we lose some weight, and we lose fat. Our bodies consider it as a danger. And they try to keep the status of our bodies the way they have always been. This is why we stop loosing weight even though we are eating the same amount as when we were losing weight.

When we hit this stage, we should eat a little bit more than when we were losing the weight so that the bodies can understand that we will not go starvation and stop storing fat.

It is said that this happens the most when we lose about 5% of our body weight and lasts around one month. If we stay consistent with our meals and workout, we will soon start losing the weight again because the body then thinks that this is the normal state of our body.

Don’t worry too much about the result, just enjoy the journey.
After all you are already beautiful. Everyone is!

xxxx FitNessEmikoNess

Soba Salad

Today I am going to introduce you all one of my favorite lunch menu!

It is “Soba Salad” and those who do not know so much about soba,

it has a lot of nutrition value in it compared to other starches.

First of all, soba has a lot of protein in it, which is good for making skin, hair and muscle.

Second of all, soba has polyphenol which kills the bacteria in the body.

Also it contains essential amino acids which allows your body to break and absorb proteins and calcium.

It seems like a really good healthy food, right?

Now I am going to show you how to make this tastey soba salad!

■What you need

1 bundle of soba

1 tomato

1 avocado

1 cucumber 

2 spoons of olive oil

salt

garlic powder

basil

■How you make it

  1. Put soba into the boiled water for about 5minutes. (But usually it will tell you on the back of the label how much you should boil depends on the soba)
  2. Cut all the vegetables into the size that you like.
  3. Put olive oil, salt, garlic powder and basil to your vegetables.
  4. Put the vegetables of 3 on the soba that you made.

IMG00019

Hope you enjoy it!

xxxx     FitNessEmikoNess

そばサラダ

お昼ご飯に最適!

ヘルシーなそばサラダのレシピです!!!

そばには他の主食に比べたんぱく質が多く、コレステロール値を下げる働きがあります。

また、ルチンをはじめとするポリフェノールもたくさん含まれているので

抗菌作用があり、老化や生活習慣病になりにくくします。

そしてそばには必須アミノ酸であるリシンが含まれています。

リシンは体内でのたんぱく質の組み立てに関わる重要な役目、

そして疲労回復に効果のあるブドウ糖の代謝や骨を丈夫にするカルシウムの吸収を促進する働きを持っています。

その為そばは風邪にかかりにくい体を作ったりもします。

今回はそんなそばを使った野菜たぷりのヘルシーランチを紹介します!

 

■必要な物

トマト       1個

きゅうり      1本

アボガド      1個

そば        1束

塩         少々

オリーブオイル   大さじ2杯

バジル       少々

ガーリックパウダー 少々

■作り方

  1. そばをゆでる。
  2. トマト、キュウリ、アボガドを一口サイズにカットする。
  3. 野菜と調味料をボウルで混ぜる。
  4. 3の野菜をゆであがったそばにかける。おいしいので是非試してみてください!

    Imagexxxxx     FitNessEmikoNess

Snacks and Height

よく子供は一度に多くのカロリーを体内に摂取することが出来ないので

成長の為にもおやつが必要だとよく言います。

実はこの子供の時のおやつがその後の身長の伸びに大きく関与しているのです。

もちろん身長の高い低いというのは遺伝等の理由もあります。

でも適切なおやつをとるだけで身長がより伸びるのであれば

試す価値はありますよね!!!

実は身長が伸びなくなる次期というのは成長ホルモンが一定の次期に達する時なのです。

特に女の子は生理が来ると身長がのびにくくなると言います。

この生理の来る時期というのは体内の脂肪量が一定の値になるときなのです。

だから生理が来ることを遅らせることが出来れば身長が伸びる次期は長くなるということです。

よくおやつの時にチョコレートやビスケット等といったお菓子を与える家庭があります。

これでは脂肪分が多く、栄養分が少ないのであまり良くないです。

おやつにはビタミンやたんぱく質、食物繊維の豊富な食べ物を選びましょう。

フルーツや卵焼き、さつまいも等簡単なものでも構いません。

子供に出来るだけ栄養分の高いものを食べさせて背を伸ばせてあげましょう!

People say that children cannot store many calories in their bodies,

so they need to have snacks.

Apparently this “snack” has a lot to do with how tall they are going to be in the future.

Obviously height has a lot to do with the genetics, but if you can make your children taller by controlling their snacks, why not trying it out?

There is the time for all of us when our height stops growing.

This time has a lot to do with the hormone balance in our body.

Especially for girls it is when we start having period.

Period happens when there is certain percentage of fat in our body.

Some parents give chocolates and cakes as snacks to their children.

This is bad because hey contain too much calorie and too less nutrition.

If you are to give your children snacks choose something that is high in vitamin, protein or fibber for an example fruits, eggs or sweet potatoes.

Let them have something that has high nutrition.

xxxx     FitNessEmikoNess

Breakfast

朝ご飯、私大好きなんです ❤

特に毎朝大好きすぎて食べているものがあります。

アサイボウルです!!!

毎日これの為に起きて、朝ご飯が終わるとちょっと悲しくなったりもします。w

 

冷凍の無糖のアサイとブドウとダークチョコレート(80%-100%)をミキサーで混ぜ、それとその時冷蔵庫にあるフルーツやバナナチップス、またはグラノーラと混ぜます。

 

市販のグラノーラは白い砂糖や油をたくさん使うのであまり良くないと聞いたので最近はフルーツとバナナチップスを使用しています。

バナナチップスもあまり体によくないかもしれないですが、おいしいので :p

 

アサイはアントシアニンという抜群の抗酸化力を持っています。肌に血液を届けるのでもっとお肌がきれいになります。そしてダークチョコレートにはポリフェノールがたくさん入っているので細胞がもっと健康的になります。

 

今日のメニューは桃とバナナチップスと梨でした 🙂

 

SAMSUNGI love breakfast!

I wake up for my everyday amazing breakfast and when I finish it I feel a bit sad. lol

I have acai bowl almost everyday if I’m not running out of it.

 

I usually mix frozen unsweetened acai with grapes and dark chocolate and I’ll have that in a bowl with fruits and banana chips.

This is the best breakfast ever for me, it is not heavy but still gives me plenty of energy and makes me feel so good.

Please try it!

 

xxxx     FitNessEmikoNess

 

Food that makes your boobs bigger

女性にとって運動をすることで一番嫌なことは体脂肪が減るとともに胸がなくなってしまうことだと思います。

私も運動をはじめてから自分自身で鏡で見て分かるくらいに胸の量が減ってしまいました。。。泣

そこで胸を大きくする為に何が出来るか調べてみました!

胸を大きくする為には女性ホルモンを増やすことが非常に大切だそうです。

下の図のような食品を食べるとどうやら女性ホルモンが増えるようです。

でも食生活はバランスが非常に大切なので、くれぐれもバランスを考えてください。

Image

I bet for women the worst thing about working out is that you lose boobs.

You can gain butt but you definitely lose boobs when you lose fat inside of your body.

But!!! Apparently there is some food that can help you have bigger boobs.

We love food and we love big boobs, everything sounds perfect, doesn’t it?

There is a strong relationship with lady’s hormone and big boobs.

Here are the list of things that can boost lady’s hormone.

Please note that this applies to everyone differently. Also it is always very important to have balanced diet. Please do not have an unbalanced diet.

Let’s get big boobs together ladies 😉

————————————————————————————————-

Vitamine E: Improves the blood flow and the amount of hormone in your body. (Almonds, Nuts and eel)

Vitamine C: Increases immunity for stress. (Vegetables and fruits)

Vitamine B1: Improves the function of nerves in the brain (Pork and Soy)

Calcium: Makes you calm. (yogurt, tofu, shrimps)

Magnesium:  Prevents swelling during period (Nuts, natto, almonds)

Vitamine B6: Helps you to digest (banana, salmon)

EPA, DHA: Improves blood flow and the amount of hormone in your body. (Fish)

Isoflavone: Works just like lady’s hormone. (Natto, tofu, soy)

——————————————————————————————————–

xxxx     FitNessEmikoNess