Self-massage technique is important for healthy joints

A self massage technique using a Foam Roll (or Rolling Pin) before and after workout can provide great benefits to you. Rolling before workout allows your muscles to warm up more efficiently. Foam Rolling after a workout may help to aid in recovery from strenuous exercise. The foam roll should be used on a daily basis even if you are not working out.  

Massaging your muscles with a foam roll is more effective than holding stretches.  When you hold a stretch, it is called static stretching. Static stretching is old-school thought and massaging/rolling and dynamic stretching works so much better for health of joints and muscles.  Log onto www.EfficientMovement.com/Products.html to order your very own foam roll for your home.

Complex Carbs are still needed

I know there is a big hype of eating more protein in our diet, but we can't forget about the importance of complex carbs too.  I am the biggest pusher of increasing protein in our diets.  And even someone like myself forgets how important complex carbs still are. 

Do Not Forget...
Our diet still should be consuming 60% of carbs...COMPLEX CARBS that is.  Minimizing simple sugars in any and all carbohydrates is the key...not minimizing complex carbohydrates.

Here is a list of Good Complex Carbohydrates to be sure to add to your diet in addition to the protein: 

Grains - ex. Oatmeal, Brown Rice, pasta, bran cereals, whole grain bread
Vegetables - Sweet Potatoes, baked potatoes, squash, spinach, lettuce, carrots, broccoli
Beans/Legumes  -  soybeans, peas, kidney beans, black beans, peanuts
Fruits - Apples, plums, pears, strawberries, apricots
Dairy - Milk, yogurt, cheese are also complex carbs

Complex Carbs are what keeps your energy level going and your brain cells alert and functioning.  If you feel low on energy and you eat mainly protein-based meals, try adding a little more complex carbs to your diet to see if your energy returns.

Protein Boosts Your Immune System

Did you know?
Lack of protein may result in illness and injury. Adequate amounts of protein within 30 minutes of a workout is necessary to keep your immune system boosted!
Calculate your individual protein needs found on the Nutritional Guidelines page of
www.EfficientMovement.com.