NIRAAMAYA STRENGTH

5. Perform Intervals. For a period after training, the body burns more calories during what’s called Excess Post-Exercise Oxygen Consumption (EPOC). EPOC occurs in the body after intense exercise drains muscles of their inbuilt energy source. This has to be replenished in the body, and it can take up to 48 hours to happen. During this time your body has no alternative but to draw and burn up your fat reserves.The magnitude of the EPOC can change with different types of training.

EPOC is only the immediate benefit; over time your body’s ability to convert energy directly into the muscle increases. The muscles ability to store energy increases so your demands for fat release go up, and interval training starts convincing the body to funnel new energy to the muscles instead of sending them to your fat stores. All of this increases the more you do interval training, so as you can see the better you get at this, the more of a fat burning machine your body turns into. Interval training works in tandem with good nutrition to lose weight.

Interval training involves alternating high intensity exercise with recovery periods and there are a variety of ways to set up interval workouts. One option is measured periods of work followed by measured periods of rest. An example would be 1 minute of high intensity work (such as a sprint), followed by 2 minutes of low intensity exercise (e.g., walking) and alternating that several times for 15-30 minutes. You can also do intervals that aren’t measured or fartleks. For example, if you’re outside, you could run or speedwalk to something in the distance then slow down to recover, repeating the sprint when you feel rested.

4. Include a source of high-quality, complete plant protein with every meal. Protein is instrumental not only in muscle and tissue regeneration but also in fat metabolism. Protein, once ingested, instigates the release of hormones that enables the body to more easily utilize its fat reserves, which in turn will improve endurance and facilitate loss of body fat.

Plant sources are algae’s, legumes, seeds and pseudograins. Although commonly referred to as a grain, pseudograins are actually seeds. Higher in protein, fiber, and trace minerals than grains, pseudograins are also gluten free. The ones I use most frequently in my recipes are quinoa and buckwheat. Quinoa consists of about 20 percent protein and contains 9 essential amino acids. It is high in lysine and is a good source of iron and potassium. High levels of B vitamins are also found in quinoa. Buckwheat contains 8 essential amino acids, including high amounts of tryptophan. Tryptophan is a precursor for serotonin ( serotonin is formed from tryptophan ) , having an adequate amount of tryptophan in your diet is important to help enhance your mood and mental clarity. Buckwheat is very high in manganese as well as vitamins B and E; it also provides calcium.

Spirulina is a natural ‘algae’ powder that is rich in chlorophyll, and like plants, gets its energy from the sun. Chlorophyll helps remove toxins from the blood & boosts the immune system. About 60% of spirulina’s dry weight is protein. Spirulina also increases stamina and immunity levels in athletes, and its high protein content helps build muscle mass. At the same time, it can curb hunger that may develop during the most demanding training routines. Thus, it indirectly acts as an effective way to maintain an athlete’s ideal body weight.

Another amazing plant based source of protein is chlorella which is 65 percent protein. Plus, since chlorella has the highest level of chlorophyll of any organism, the protein remains alkaline, thus speeding recovery from daily wear and tear and after exercise. Chlorella possesses 19 amino acids. Among them are all 10 of the essential ones ( those that must be obtained trough diet; the body cannot manufacture them ). Therefore, chlorella is a complete protein. These amino acids, in conjunction with naturally occurring enzymes, are the most easily absorbed and utilized forms of protein. The ease at which these amino acids can be utilized means more energy for you.

Hemp’s protein is also complete, containing all 10 essential amino acids. Its amino acid profile helps boost the body’s immune system and speed up recovery. Hemp foods also have anti-inflammatory properties, key for speeding the repair of soft-tissue damage caused by physical activity. Edestin, an amino acid present only in hemp, is considered an integral part of DNA. It makes hemp the plant source closest to our own amino acid profile. Because of its easy digestibility and absorption, hemp protein is a good replacement for animal proteins, and, in fact, you will need to consume less if you choose a high quality protein like hemp: Quality not quantity! Hemp in its whole-food state is more alkalizing than most proteins, with a higher pH, which is important to keeping the body in an alkaline state.

Chia seeds are also a great protein source. ‘Chia’ is actually the Mayan word for ‘strength’. The seeds were used by these ancient cultures as mega-energy food.
Chia seeds are said to have 2 times the protein of any other seed or grain.

3. Eat every three hours. When the body has to digest food, it has to work to break it down into a usable form. The fancy term for this is “the thermic effect.” It simply means that every time you eat, your body has to rev up the furnace to break that food down. That doesn’t mean you should eat huge meals every three hours. Simply eat a combo of high-fiber carbs, lean protein, and healthy fats in portions that are correct for your size and activity level. For example, I wake up early to train my clients so my first meal, a smoothie, is at 6.30am. I have my first snack between 9-10am, something like a ‘chia bowl’ (scroll down for recipe). Then lunch, followed by an afternoon snack-I love a raw energy ball & a green juice. Finish off the day with a nutrient dense dinner, always include a big green salad!

2. Drink green tea. Green tea has natural components that helps to speed up metabolism called catechins, they stimulate the body to burn calories (rev up the metabolic furnace). I recommend the South American herb yerba mate. Yerba mate is similar to green tea in many nutritional respects. The leaves of this South American shrub actually have more antioxidants than green tea. It is rich in chlorophyll and numerous trace minerals as well as a good digestive aid. Yerba mate is one of the healthiest and most effective stimulants before exercise having 1/3rd the caffeine of coffee. Interestingly, it appears to stimulate the heart (not the central nervous system) and has a relaxing effect on smooth muscle tissue. You can get the original which has a ‘green’ taste or there are different mixes like chai, rooibos or chocolate. My favorite is Guayaki magical mint mate with a little honey and almond milk.

1. Don’t skip breakfast : When you wake up in the morning, rested or not, your metabolism is running at the lowest gear of the day. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. I prefer a green smoothie with a plant-based protein as my first meal. A liquid meal is easy to digest and fast to make. Lately, my smoothie has consisted of 1 fresh banana, a few cups of frozen fruit ( I’m loving frozen pineapple right now!), coconut water, 1 tsp each of spirulina & chia seeds & a couple heaping Tbsp of hemp seeds & goji berries. The ‘Vega Whole Food Health Optimizer’ smoothie mix is a great choice if you need something ready-to-go as it’s high in fiber, protein and essential fatty acids. It’s easily digested, alkaline, containing no animal products, dairy, egg, fillers, gluten, soy, sugar, wheat or yeast.