This is what you should eat after different types of exercise

Eat well afterwards to get the most out of your exercise

Congratulations! You’ve make it through your workout. But the job isn’t done just yet – because if you really want to get the most out of your exercise, you need to put some thought into what you eat afterwards.

And according to Anna-Jane Debenham and Alex Parker, dietitians from nutrition consulting business The Biting Truth, it’s not just about protein.

Although important, particularly for muscle repair, “having protein on its own, although it may seem ‘trendy’, isn’t ideal in a lot of cases”.

Instead, they say snacks containing both carbohydrate and protein will “allow your body to recover and repair effectively”. And don’t forget to replace all those lost fluids (hey, we all get sweaty!) with extra water.

Failing to refuel or rehydrate after exercise can result in a host of problems, including earlier onset of fatigue, reduced speed and endurance, poor concentration and gut upset, Anna and Alex warn. Not to mention the fact you might not be getting the full benefits of all that effort!

Here, they explain why post-exercise nutrition is so important…

Don’t just wait until your next meal to eat

Restricting calories after a workout can be counterproductive, and after the extra strain you’ve put on your body, nutrition is even more crucial.

Anna and Alex explain: “During exercise (especially resistance training), the body shifts towards a catabolic state (muscle breakdown) which then transitions back to an anabolic state (muscle building) within the first few hours of completing your workout.”

Essentially, this means there’s a 60-90 minute “window of opportunity” after your training session, where you have a chance to replenish the stores of carbohydrates in the liver and muscle cells, as well as encourage muscle repair.

What to eat after… cardio

Running, dancing, boxing – all great cardio workouts, and they can leave you seriously pooped. “The key is replenishing carbohydrate stores,” say Anna and Alex, “and adequate hydration is essential.”

They recommend a slice of wholegrain bread with peanut butter and banana: “This snack provides high-quality carbs, protein and heart-healthy fats, and is full of potassium which helps soothe muscles.”

Other snacks you could reach for after a cardio workout include a plain banana, some nuts, or some wholegrain toast with either ricotta and fruit, or cottage cheese and tomato.

What to eat after… strength training

If you’re lifting weights and your goal is to gain muscle, Anna and Alex say: “An energy-rich diet with adequate amounts of protein is just as important as your well-developed strength-training programme.”

So, after strength training, your food intake should be low in fat and high in nutrients. “Consuming carbohydrates in conjunction with protein allows the protein to be used for muscle growth and repair,” they explain.

They recommend smoothies as a great option for fitting in a lot of nutrients in one go – you can just blend up your ingredients (such as berries, low-fat yogurt and/or oats) and you’re sorted.

What to eat after… HIIT

HIIT (high-intensity interval training) is all the rage, hailed as a speedy way to burn more fat and build more muscle compared to traditional workouts. And putting your body well and truly through its paces (no one ever said HIIT was easy) means refuelling well is crucial.

Anna and Alex suggest an onion and pepper omelette plus some fruit, and their top tip is to include pineapple.

“Aside from their protein content, eggs are high in leucine, which triggers muscle protein synthesis,” they explain. “The vitamin C in the capsicums [peppers] is essential for maintaining the healthy cartilage you need to cushion your bones. Research suggests bromelain (an enzyme in pineapple) may help reduce exercise-induced inflammation.”

(Photo: Neville Williams)

What to eat after… stretching and toning-based exercise

What you decide to eat after classes like yoga, Pilates or barre depends on what your fitness goal is: whether you want to lose weight, boost your core strength, or increase your overall muscle mass.

“If your goal is weight loss, then a nutrient rich meal within 60 minutes of your workout is essential, as the meal will be more efficiently digested,” say Anna and Alex. “If your goal is to improve strength, then protein is key.”

They suggest two hard-boiled eggs with multigrain toast, or something like a slice of roast vegetable and feta frittata would be ideal.

To help repair tired muscles and replenish energy stores after yoga, Anna and Alex say: “Your body needs a hit of protein, some low-GI carbohydrates and fruits or vegetables.” Try a small tub of Greek yogurt with a couple of spoonfuls of muesli containing nuts and fruit, or a small can of tuna, four-bean mix and some chopped veggies.


After IIM bill, more central institutions could be granted autonomy: Javadekar

Giving autonomy to IIMs is a “milestone” Javadekar said adding that while government will continue to provide funds for the development of these institutes but “sans government controls”

In picture, Union HRD Minister Prakash Javadekar (File Photo)

In picture, Union HRD Minister Prakash Javadekar (File Photo)

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On the lines of the IIM Bill, more Central institutions could be given autonomy and freed from government’s “micro-management”, said Union HRD minister Prakash Javadekar.

He also expressed hope that the proposed legislation would come in the upcoming Budget Session of Parliament and would be passed soon.

A day after the cabinet gave its nod to IIM Bill, 2017 which empowers these institutes to give degrees, Javadekar in an interaction with reporters said that it gives autonomy also in establishing a system of accountability in terms of CAG audits and presenting reports to the Parliament.

Giving autonomy to IIMs is a “milestone” Javadekar said adding that while government will continue to provide funds for development of these institutes but “sans government controls”.

Views of HRD minister Prakash Javadekar:

“It is not necessary that an IIM Director should sit at the table of a ministry Joint Secretary,” Javadekar said. Javadekar had mentioned that he may not be the chairperson for IIM Bill, but someone from among Directors could be.

The IIM Bill has a provision for setting up a coordination forum, the chairperson of which would be an eminent person, chosen by the members, it is learnt.

The HRD minister said that the IIM Bill was an indication that other institutes, which excel in their field, could get more autonomy. He said it was being considered that best institutions are given maximum autonomy, those which are average get some autonomy and some regulation while a different system is there for those which are not performing too well.

Asked if the ministry planned to take the IIM Bill to the Parliament in the upcoming Budget session, Javadekar said that the government would introduce the Bill. “If the House decides they can straight away discuss, or if comes to a Standing Committee, I am still sure it will be passed soon,” he said.

He said that the mentality that government would taking care of the money, control and everything else would not work in education. “India lacks in innovation, and it comes with young minds working free and where there is no fear of failure,” the HRD minister said.

As he emphasised on the importance of giving more autonomy, Javadekar said that Modi government is a very democratic one where decisions are taken on the basis of consultations. “In this government, no letter comes from somewhere,” he said in what appeared a dig at political rivals.

Speaking about the IIM Bill, Javadekar said that there will be periodic reviews of the functioning of these institutes. Responding to question whether the IIMs would be able to set up campuses abroad, Javadekar said that would be subject to the existing norms.

On a question about reservations, he said the law of the land would apply. He also refuted questions that there were differences between the HRD ministry and PMO on the provisions of the Bill.

Asked about when the HRD ministry would announce a new panel to work on the New Education Policy, Javadekar told the reporters that they may have to wait a bit in this regard


Russia to ban cigarette sale ‘to anyone born after 2015’

IANS | Jan 12, 2017, 01.03 PM IST

The Health Ministry proposal, which has the backing of President Vladimir Putin, would make Russia the first country in the world to completely phase out tobacco.

The ban proposal, obtained by Russian newspaper Izvestia, would go into effect in 2033, when the affected Russian citizens (now babies) turn 18 years old.

“This goal is absolutely ideologically correct,” Nikolai Gerasimenko, a member of the Russian Parliament’s Health Committee told the Times on Tuesday.

However, Gerasimenko also admitted that he was uncertain whether such a ban would be enforceable.

A Kremlin spokesman said such a ban would need serious consideration and consultation with other Ministries.

According to Russian media, the Ministry of Health said the document has already been distributed in a variety of federal agencies, including the Ministry of Finance, Ministry of Economic Development and others.

The number of smokers in Russia dropped by 10 per cent in 2016, according to Russian news agency Tass.


And they lived healthily ever after…

Shikha Shah| TNN | Nov 27, 2016, 12.00 AM IST

And they lived healthily ever after...And they lived healthily ever after…
The newlyweds are re-defining the concept of honeymoons. They now want to return feeling healthier, fitter and spiritually richer. Health honeymooning is all about entering the coupling phase with uplifting yoga sessions in the middle of a tropical jungle, being treated to a series of intimate couple massages and Turkish hammam and relishing gluten-free gourmet with exotic green teas. Businessman Ebrahim Chiniwala says, “To unload all the post-wedding exhaustion, we chose to unwind at a wellness retreat near Mulshi Lake. Our journey of love started with creating a tailored daily programme with our health advisor. We bonded over salsa and Bollywood dance and TRX, circuit training and ‘healthy cooking’ sessions. At the end of our 4-day retreat programme, we left feeling energised and discovering a lot more about each other.”


Big, fat Indian weddings often bring along unaccounted consumption of fat-laden food, making you feel bloated. A wellness honeymoon comes to your rescue here. The food served at luxury health resorts is flavourful and appealing, sans any unhealthy ingredients like sugar, maida, table salt etc. “Since most couples visit a health retreat for complete relaxation, they don’t want to be put on a strict diet or be refused from consuming certain food groups; but at the same time, their aim is to return feeling lighter and in better shape. Hence, the trick is to serve low-calorie, organic and fresh spa food in controlled portions,” says chef Sandeep Biswas.

“People are getting married late. Most have probably been together for a while and done their bit of fly and flop holidays. Honeymoon is the perfect time to relax, detox your body and find spiritual space.” says Bob Jacobs, VP, top hotel chain.


While you are continually bombarded with congratulatory messages and calls even post the wedding reception, what you are actually looking for is some precious time to connect with each other. A no-tech vacation is exactly what Dr Cupid ordered. “Health resorts ban the use of electronic devices and gadgets in public areas wanting you to unplug and swap virtual tweets with the real sound of soothing bird songs. This allows the couple to be present in the moment and enjoy the surroundings, and leaves them with a restored sense of wellness,” says Sharmilee Agrawal Kapur, pranic healer and owner of a newly-opened wellness retreat near Pune.

Most of the spa and health retreats in India and around the world are nestled in the lap of opulence and sophistication. Here, the staff will ‘kick your butt’ – and then spoil you silly. “For our honeymoon at a spa retreat, we decided to book a spacious private spa suite that comprised a private infinity pool, lawn area, gymnasium, couple spa, sauna and steam facilities, butler’s pantry, open-to-sky outdoor shower and above all, a horizon-touching gazebo for a romantic candle-light dinner. We didn’t really have to step out of the villa except for our fitness sessions which made sure we enjoyed a good amount of privacy; and this beautifully enhanced our experience as a couple,” says Chitra Shetty, marketing professional.


Having last baby after 35 makes women sharper in old age

IANS | Nov 18, 2016, 05.20 PM IST

Having last baby after 35 makes women sharper in old age (Representative image)Having last baby after 35 makes women sharper in old age (Representative image)
Women have better brainpower after menopause if they had their last baby after age 35, says a study.

“Based on the findings, we would certainly not recommend that women wait until they’re 35 to close their family, but the study provides strong evidence that there is a positive association between later age at last pregnancy and late-life cognition,” said lead author Roksana Karim, Assistant Professor at Keck School of Medicine of the University of Southern California in the US.

This is the first study to investigate the association between age at last pregnancy, which can be a marker of a later surge of pregnancy-related hormones, and cognitive function in later life, Karim added.

The main hormones at play are estrogen and progesterone. In animal studies, estrogen has a beneficial impact on brain chemistry, function and structure; progesterone is linked with growth and development of brain tissue, Karim said.

An outpouring of estrogen and progesterone, especially in later life, appears to be beneficial, Karim noted.

The study, published in the Journal of the American Geriatrics Society, included 830 women who, on average, were 60 years old.

Participants were given a series of tests that included assessments of verbal memory, psychomotor speed, attention and concentration, planning, visual perception, and memory.

The researchers found that postmenopausal women who had their last pregnancy after 35 had better verbal memory — remembering a list of words or retelling a story after some distraction.

The study found that other reproductive events were also important to later life cognition. More time between first and last period — longer reproductive life — proved valuable for executive function.

“Starting your period early means you have higher levels of the female sex hormone being produced by the ovaries,” Karim said.

“Girls are receiving the optimal levels early, so it’s possible that their brain structures are better developed compared to those who are exposed to estrogen levels associated with menstrual cycles at a later age,” Karim noted.

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LG V20 sells 200K units in the US ten days after launch

The LG V20 launched in the US on September 28 and ten days later it had already sold 200,000 units – that’s 20 thousand a day on average and double the volume of its predecessor, the V10. An LG official said that the V10 drew a lot of consumer attention in the US which boosted sales of the V20.

As part of the promotional campaign, actor Joseph Gordon-Levitt (Inception, Dark Knight Rises, Looper) recorded a video with hte LG V20, which has already garnered almost 10 million views. The clip showcases the 4K video and Hi-Fi audio recording capabilities of the V20.

Further promotion will come from Shawn Mendes (a Vine star who launched two albums that topped Billboard 200 in the US). The “Sing with LG” contest (which has already attracted wide attention) asks people to use the Sing! Karaoke app to cover Shawn’s Treat You Better and get a chance to meet the singer/songwriter himself and win an LG V20 and an LG Home Entertainment System.

Source (in Korean) | Via


iOS 10 is running on 66% of devices less than a month after release

iOS 10 is running on 66% of devices less than a month after release

iOS 10 officially went out on September 13. And today, less than one month from that moment, 66% of supported devices are already running the latest version of Apple’s mobile operating system.

This is a record breaking achievement, even compared to past iOS updates. They all do well when it comes to adoption (especially against Android), but iOS 10 has been a breakout hit. As you can see from the metrics portrayed below, no other iOS release has reached such a big install base in such a short amount of time before.

Interestingly, the adoption rate of iOS 10 initially lagged way behind what iOS 6, 7, and 9 saw for approximately the first two weeks. After that, however, the latest iteration of the software quickly gained more installs than those three. It’s unclear what caused this sudden uptick. Perhaps a lot of iPhone 7 and 7 Plus units were shipped around that time, or maybe Apple only notified users of older iOS versions about the new one around two weeks after its initial outing.

Making iOS 10.0.2 available on September 23 may have contributed too in some way, although the truth is no one knows for sure why the adoption curve for iOS 10 looks the way it does. Regardless, it seems like iOS 10 may be on track to become one of Apple’s most successful releases ever, if not the most successful – in terms of how many people choose to jump to it on their devices.


Men perceived as younger, more attractive after hair transplant for baldness

Does how much hair a man has matter in how he is perceived? The answer is yes, according to a new article published online by JAMA Facial Plastic Surgery.

A survey by Lisa E. Ishii, M.D., M.H.S., of Johns Hopkins University School of Medicine, Baltimore, and coauthors suggests men with androgenetic alopecia (pattern baldness) who underwent hair transplant were rated by observers as more youthful, attractive, successful and approachable. All those factors can play a role in workplace and social success.

The authors surveyed 122 people (about 48 percent of whom were men) and participants were asked to rate 13 pairs of images. Seven men in the pictures had hair transplant and six men who did not have hair restoration served as controls for comparison.

Limitations of the study include its small population and study design.

“These findings are relevant in building an evidence-based body of literature surrounding the efficacy of hair transplant in the treatment of AGA [androgenetic alopecia],” the authors conclude.


Apple advises immediate update to iOS 9.3.5 after discovery of targeted iPhone spyware

ios 9 icon

Apple released an update to iOS 9 on Thursday—iOS 9.3.5—that patches multiple critical zero-day vulnerabilities that have been shown to already have been deployed, allegedly by governments to target activists and dissidents, according to a report from Citizen Lab and Lookout Security. Apple turned around an update within 10 days from when the company received Citizen Lab’s initial report. The update is recommended immediately for all iOS 9 devices.

When used together, the exploits allow someone to hijack an iOS device and control or monitor it remotely. Hijackers would have access to the device’s camera and microphone, and could capture audio calls even in otherwise end-to-end secured apps like WhatsApp. They could also grab stored images, tracking movements, and retrieve files.

Some of the exploits may have been discovered months ago or longer, so there’s no way to know how widely they’re in use, but details suggest these active exploits in previous versions of iOS 9 weren’t in wide use and were deployed against individual targets.

“What we have seen from looking at these exploits is that it seems that they have been in the wild a bit longer than the 9.3.3/9.3.4 timeframe,” report co-author Bill Marczak of Citizen Lab said in an interview. iOS 9.3.3 was released on July 18.

An Apple spokesperson said, “We were made aware of this vulnerability and immediately fixed it with iOS 9.3.5. We advise all of our customers to always download the latest version of iOS to protect themselves against potential security exploits.”

Jailbreaks have been demonstrated but not yet released for iOS 9.3.4, and it’s possible those jailbreaks relied on one or more aspects of the three flaws now patched.

Zero-day exploits in iOS aren’t uncommon, based on efforts by jailbreakers, security researchers, and companies that sell flaws to governments (some of them selling to anyone who pays) at prices that can hit $500,000 to $1 million. However, this appears to be the first time the action of major active exploits was captured in the wild and thoroughly documented. Marczak said his organization had been tracking the infrastructure behind the exploit for some time before an activist forwarded phishing links, which matched against a domain Citizen Lab had already been following.

The odds of any combination of these exploits being used to hit iOS users broadly are very low, as any widely-exploited bugs would have been observed by researchers and Apple. It’s most likely the flaws were kept close to the vest by any parties who discovered them, and were deployed for use only with high-value subjects of government or criminal syndicate interest.

As Lookout Security noted, “The going price for Pegasus [a mobile espionage product] was roughly $8 million for 300 licenses, so it’s not likely to be used against an average mobile device user, only targets that can be considered of high value.”

Nonetheless, it’s critical to install the update now that the exploits have been documented, as attackers may attempt to weaponize this approach for out-of-date devices. However, Marczak noted, “It was a fairly sophisticated exploit and we did omit some details about which functions were vulnerable,” so criminal organizations may not be able to take advantage before most iOS users have updated.

Users should also avoid—now and forever! —clicking on links in SMS messages from unknown parties. Because SMS messages can be spoofed, it may be dangerous even from known parties.

How the exploits work

Citizen Lab is a project at the University of Toronto’s Munk School of Global Affairs, where researchers have looked into how power is exercised in digital realms, specializing in human rights and global security. The Citizen Lab report was conducted in collaboration with Lookout Security, and it builds on previous work the group did to chart the extent of a group it labeled Stealth Falcon—which targeted internal and external critics of the United Arab Emirates (UAE) government. While Citizen Lab had identified Stealth Falcon’s infrastructure, it hadn’t connected active malware with it.

On August 10, prominent UAE human-rights activist Ahmed Mansoor received dubious SMS messages with links to click for information ostensibly about abuses. Mansoor has been jailed, is banned from traveling outside the UAE, and is the victim of two previous so-called “lawful intercept” efforts. Lawful intercept refers to a government using the force of local law to obtain information from a network, although the methods used may not always fit within statutory or constitutional protections in the country in which they occur.

Rightly dubious, Masoor forwarded the messages to Citizen Lab, which then partnered with Lookout Security to test the malware, and identify three separate zero-day exploits—flaws that can be exploited in currently released software. Here’s how the chain of exploits work:

  • The URL sent by SMS opens a webpage, which loads JavaScript and then retrieves remote binary files (available for both 32-bit and 64-bit versions of iOS). An exploit in the WebKit rendering component of iOS allows these binaries to execute within Safari.
  • The executed binary uses an exploit that allows it to bypass a protection Apple uses within the operating system—Kernel Address Space Layout Randomization (or KASLR)—which should prevent malicious software from identifying where the core of the operating system is found running in memory.
  • With the knowledge of where in memory the kernel can be found, a third exploit triggers, which corrupts memory in the kernel to disable iOS from blocking software from running that hasn’t been signed by Apple. This effectively jailbreaks the phone.

Researchers found that after these exploits were triggered in sequence, the executed binary then downloads and runs the spyware payload, which is designed to be persistent across rebooting iOS. It disables Apple’s automatic updates and removes other jailbreaks.

The report says the jailbreak installs hooks all over iOS to intercept data, and specifically monitors for a number of apps, which include “iMessage, Gmail, Viber, Facebook, WhatsApp, Telegram, Skype, Line, KakaoTalk, WeChat, Surespot,, Mail.Ru, Tango, VK, and Odnoklassniki.” The malware connects to remote command-and-control servers to exfiltrate captured data.

Marczak said that a characteristic of highly targeted attacks is that URLs stop working after a single click, the intent being to infect one party and then be unavailable for further investigation. Marczak said they followed the link on a standard-issue iPhone and captured the infection process, but when the malware started to communicate back to the operator’s server, he and his coworkers became nervous about the microphone being enabled and GPS coordinates being transmitted.

“Very quickly, we turned it off and put it in a metal box,” Marczak’s colleague, Nick Weaver, said. “We didn’t want them to hear us giggling with glee.”

Citizen Lab and Lookout Security connect the software with NSO Group, an Israel-based company that sells surveillance software to governments. The group is similar to FinFisher and Hacking Team, both of which firms’ software was previously used to target Mansoor. The report also includes evidence that ties the spyware installation attempt to the UAE government.

The report also ties an attempt a year ago in Mexico to target journalist Rafael Cabrera, who has reported on a conflict of interest involving the president of Mexico and the president’s wife. While the links connected to those attempts weren’t serving malware, Cabrera provided Citizen Lab with more recent phishing attempts, which the researchers connected with servers they believe are operated by the NSO Group—and which, if the links were followed, would have resulted in infections.

Marczak said that the software was designed to be used in stealth, monitoring data use and battery consumption to disable features that might show their hand. The software could also disable itself or remove itself entirely if an analysis environments was detected or remote operators wanted to pull the plug.


Galaxy Note7 to have a 6GB/128GB version after all

All the way back in February, when the Samsung Galaxy Note7 was still months away, a rumor started that it would pack 6GB of RAM. It lived on in the months that came despitepiling evidence against it, and after the announcement a few days ago, we now know for a fact that the phablet has just 4GB of operating memory.

Only there might be more to this story, the latest episode coming from an update to the TENAA listing for the Note7. The Chinese telecom regulator has just added a remark that there will be a version with 6GB of RAM and 128GB of storage.

Notes have traditionally one-upped their respective S-series counterpart from the same year in terms of specs and for a minute there it appeared that the Note7 would put an end to that. Well, maybe not.

When, where and at what price this top-trim Galaxy Note7 will appear are obviously not questions that can be answered at this point.

[“source -cncb”]