5-2 Recipes;Asian tuna salad

178 calories per serving

Serves 4

Prep time : 15 mins, plus marinating

Cooking time : 1 min

• 350g tuna steak, cut into strips
• 3tbsp soy sauce
• 1tsp wasabi paste
• 1tbsp sake or dry white wine
• 200g mixed salad leaves
• 150g baby yellow tomatoes, halved
• 1 cucumber, sliced in wide, fine strips

Dressing :

• 2tbsp soy sauce
• 1tbsp lime juice
• 1tbsp brown sugar
• 2tsp sesame oil

1 Mix together the tuna, soy sauce, wasabi and sake or white wine in a non-metallic bowl. Leave to marinate for 10 minutes.

2 Arrange the salad leaves, tomatoes and cucumber on four serving plates.

3 Make the dressing by combining all the ingredients

in a screw-top jar.

4 Heat a nonstick frying pan over a high heat, add the tuna and fry for about 10 seconds on each side or until seared. Place the tuna on top of the salad, drizzle with the dressing and serve.

source;

 http://www.mirror.co.uk/lifestyle/dieting/recipes

Healthy Smoothies to Start Your Day;

Banana Almond Smoothie

1/2 medium banana
1/4 cup orange juice
1/4 cup plain nonfat yogurt
1 teaspoon honey
1/2 ounce almonds (about 11 kernels)
a sprinkle of nutmeg
a couple ice cubes

Blend until smooth. Makes 1 serving.
Per serving: 220 calories, 8 grams fat, 33 grams carbohydrates, 3 grams fiber and 8 grams protein.

Berry Good For You Smoothie

1 cup frozen raspberries
1 cup unsweetened plain almond milk
1/4 cup frozen blueberries
2 teaspoons fresh ginger root
1 tablespoon chia seeds
1 tablespoon honey
a splash of lemon juice

Blend until smooth. Makes 2 servings.

Per serving: 125 calories, 3.8 grams fat, 21.5 grams carbohydrates, 2.4 grams protein and 7.3 grams fiber.

source; http://www.fitday.com/

How Consuming Alcohol Affects Your Post-Workout

It might be tempting to grab a frosty beer after an intense workout session,
but a single cold one is seldom satisfying. The euphoric sensation of a light
buzz following an endorphin rush can be uplifting, but the consequences of 
ingesting alcohol post-workout can be detrimental to muscle recovery.

It doesn't take a genius to realize that alcohol doesn't mix well with exercise,
 but the actual impact of swigging a drink post-workout as opposed to a protein
 shake might be more devastating than you may think. It's important to take
 proper precaution when deciding to slug back a couple beers after exercise.

Alcohol Acts As A Toxin

The average gym-goer has his or her own guilty pleasures. For some, it's tough to kick a regular drinking habit, especially in social settings. The idea of cutting out drinking can be just as difficult as making a dedicated effort to eat a low-carb diet. We are all creatures of habit, which means we sometimes make decisions that might be cognitively recognized as "wrong," but we execute that choice regardless.

In regards to post-workout alcohol consumption, the general consensus is that alcohol acts as a toxin, forcing the body to use added energy. This process negatively impacts recovery and can result in added soreness the next morning. In addition, workout performance also becomes affected. You're less likely to workout at high-intensity levels on the day following a night of drinking.

Post-Workout Dehydration

For men, post-workout alcohol consumption can be especially damaging to muscle recovery, specifically because it decreases the body's naturally-occurring levels of testosterone, which is crucial for building muscle  mass. As seen and heard on television beer ads, "please drink responsibly."

Consider the importance of water when working out. Staying hydrated is a crucial aspect of gaining optimal benefits from an intense cardiovascular or weightlifting session. The body needs water to help supply working muscles with the fuel they require to operate efficiently. Alcohol is a diuretic, which essentially means that it sucks water from your body, forcing you to become dehydrated. The resulting effect is fatigue and loss of muscle definition due to a lack of muscular-produced energy.

Added Belly Fat & Heart Disease

The infamous "beer belly" is a product of over-consumption of alcoholic beverages because of the so-called empty calories they contain. Most drinks won't fill you up, but that doesn't mean your body isn't enduring a calorie overload.

If you're genetically prone to quick weight gains, alcohol consumption should be limited to special occasions (e.g. not just because it's the weekend). For some, sporting a belly bulge isn't a deal-breaker when it comes to working out, but it's important to realize that excess fat deposits in the abdominal region can lead to severe health defects, such as diabetes and heart disease.

Men are at higher risk for these consequences than women because males naturally store fat in their bellies. Although a couple post-workout beers with your friends won't cause your gut to bulge overnight, a regular drinking habit can severely alter your body's composition, potentially causing health problems.

source;
http://www.fitday.com/fitness-articles