The basic purpose of workout and other forms of exercises is to keep the body and muscles in good shape. But soon after, energy levels are depleted and there is need to fill up without necessarily feeling over bloated.
Eating the right foods at the right time after workouts is crucial as it gives the best of that process of building lean muscles, burning calories, losing weight and generally feeling energized
It is best is to choose foods that combine proteins, carbohydrates and some healthy fats. However, it all depends on the purpose of your workout routine. For fat burning routines designed to loose weight, foods with lean proteins and carbohydrates are ideal. Sometimes it’s a matter of not readily finding the right mix of foods to meet your needs.
Here are six healthy foods readily available in our markets to give the best diets after that hard workout
Brown rice and steamed vegetables.
This food provides the right combination of fiber and vitamin as well as mineral compounds. Rice is also a healthy carbohydrate to opt for as a whole food after exercises.
With this the glycogen levels for energy is easily restored
Eggs contain healthy fats and proteins which is needed to restore the body after workouts and there are various options in preparing them and still make them tasty and filling
You may choose to make an omelette with vegetables or simply have them boiled. Could also be paired with your choice of carbohydrates like potatoes to make a healthy post- workout meal.
Potatoes are a healthy choice of carbohydrates to add to your post work out meal and easily available too. Boiled potatoes are a great choice
It’s also important to combine both protein and carbohydrates to refuel the body system so why not go for a combination of potatoes with hard boiled eggs?
Chicken is a good source of protein and a healthy choice to combine with brown rice, vegetable salad,( as preferred by many), or just potatoes. It helps to replenish glycogen which is the energy stores and restore protein synthesis. However make sure to prepare your chicken in a healthy way, reducing as much as possible any additional fat when preparing them.
Try boiling or baking your chicken rather than deep frying.
This type of fish is an excellent choice of protein because it is packed with bioactive peptides that helps reduce any inflammation that may occur after workouts, regulate insulin levels and give you joint support.
It is also a light meal and easy to prepare and pair with your preferred choice of carbohydrates or vegetables to make a perfect post workout meal.
Whey protein is the best choice of protein powder. It absorbs quicker therefore ideal after workout to top up energy levels. Alternatively, Chocolate milk has great after workout effects, it a good source of calcium, glucose and water
It is the preferred alternative to whey protein as it absorbs fast, helps you rehydrate and regain energy.
Whatever choices settled for as post work out foods, make sure it contains the right combination of nutrients. The right mix taken at the right time will keep your body happy and ultimately energized. You can also test your creative side. Whip up your own healthy food combination. Let us know if its a great choice we can recommend to others.
5 Ways Your Caterer Can Ruin Your Event or Party
A well-planned event/party seems to run flawlessly. Drinks flow, food is served appropriately, empty plates cleared away, and there never seems to be any mess! Creating a smooth-running event is more than just arriving with food and drinks – there is also a fair bit of science behind a fabulous party! When a caterer asks you a lot of questions before giving you a full estimate, it is because they are trying to determine all the variables in the “party equation.” This way, they can determine the perfect menu. And amount of items needed to bring to your party to make your event a success!
This is really good and should be the case always for any event, but…
There are equal cases where the exact opposite of the above is experienced and events end up being a disaster in terms of food, drinks, and other refreshments. On that note, here are 5 possible ways your caterer can ruin your event.
Food Poisoning: This can be a real big disaster if you ask me. Now I’m not talking about guests being poisoned in the real sense of it. No, not at all! What I mean is a situation where the food is not well made or some guests are allergic to something in the food. And they have to keep going to the bathroom, taking turns in the process. This will totally ruin the day and give guests something unpleasant to talk about long after the event.
Not Enough Food: This is one bad experience that keeps occurring in a lot of events today. You’re invited to a party or an event with the hope that you will get proper refreshment, because you were counted (Invitation). When it’s time to be served, the catering attendant tells you there’s no more food and nothing can be done about it. This is one experience I wouldn’t want any event organiser to go through, especially if the flaw came from the Caterer.
Caterer not showing up on Time: Imagine having to organise an event where everything seemed to be going smoothly, guests are having a great time, up to the point where the time for food and refreshments come up. You look around for the Caterer, who was supposed to have showed up long before the event commenced and the caterer is nowhere to be found. Imagine if you have already paid the caterer ahead for the service, yet the caterer still shows up late or, disappears during the event or in a worse case, does not show up at all.
Corrupt Caterer: Think about this for a minute; you have paid your caterer based on your needs. You have also communicated the importance of quality to your caterer and not just quantity. Then in the middle of the event, the food is served and you notice everyone squeezing their face in a disappointing manner. You then taste the food yourself and find out that your caterer did not just go against your requirements and instructions, but went ahead to provide distasteful food. How would you feel? I sure know how I would feel…
Overall Terrible Service: Think about this as well. You’ve planned out a great birthday party, the venue is amazing, great decor, fantastic music and entertainment, and everybody is having a nice time. Then the menu is served; your caterer comes in with his/her entourage and you expect to have a great service to round things up. Imagine this is not the case, first the food isn’t tasty as expected, and the Caterer’s attendants are as rude as can be without the slightest knowledge of proper customer service & etiquette. To worsen things, the food and drinks finishes before half the guests arrive. Do I need to ask again how you would feel?
Jambolo.com, specializes in showcasing only, caterers with a wealth of experience, mostly with respect to service delivery and professionalism. Caterers on Jambolo.com are properly scrutinized and reviewed appropriately before being registered on the platform. So that when the next client comes calling, he/she will be well informed towards making a good choice/selection.
Are you looking for a Caterer to make your event special and memorable? Visit Jambolo.com today, your peace of mind matters to us.
Introducing The Nigeria Association of Refrigerators and Air-conditioning Practitioners
Based on research, it’s been established that not a lot of Nigerians, especially Lagos Residents, are aware that there exists a legal Association for Artisans who are into everything Refrigerator and Air-conditioners. Talking about the technicians who Install, fix and maintain these household appliances.
Did you know such an Association existed? My guess is No, you probably didn’t. That’s fine and well understood; hence the provision of this article, to somewhat officially introduce the Nigerian Association of Refrigerator and Air-conditioning Practitioners of Nigeria (NARAP), Lagos Chapter.
The association has been in existence for a number of years now; with members (Artisans) providing installation and maintenance services with regards Air-conditioners and refrigerators to residents of Lagos state. With respect to the services they offer, the association consists of competent and dedicated technicians spread across all the local government areas of Lagos state. Apart from the regular installation and maintenance of the household appliances in question; the existence of the association was to also provide some regulation in terms of consistent quality service with the technicians, as well as verification of licensed technicians.
Partnership with Jambolo.com
To further show case their availability as well as make known their services to the public, the leadership of the association in 2016, took a strategic decision to partner with Jambolo.com, Nigeria’s No.1 aggregator of artisan/blue collar services in Nigeria. Now, you can comfortably request the services of a qualified and competent refrigerator technician or an Air-conditioner technician, without the fear of getting a less quality service. From the comfort of your home.
You are also guaranteed that proper verification and profiling of these artisans are appropriately conducted before they’re registered on Jambolo.com.
Services Offered by the Association
- Air conditioner Installation
- Air conditioner Maintenance
- Air conditioner Spare Parts
- Fridge Installation
- Fridge Maintenance
- Fridge Spare Parts
- Vehicle Air conditioner maintenance
- Vehicle Air conditioner Installation
Conclusively, when next the need arises to engage the services of an AC technician or a refrigerator technician; don’t look too far. Visit Jambolo.com today and request a TRUSTED SERVICE. Note that you can login to rate and comment on the artisan you engage with after the service has been rendered.
Introducing the Nigerian Association of Hairdressers & Cosmetologists
The Nigerian Association of Hairdressers and Cosmetologists (NASHCO) has been in existence since the 1970s, precisely founded on the 19th of May 1978. The Association is a well known one with a huge membership database across the Country.
As part of the aim of its existence, the association was founded to provide a forum where Hairdressers as well as Cosmetologists could have their common problems dealt with fairly and timely. They also wanted to ensure that high professional standards and ethics within the field were constantly adhered to, in order to foster trust and confidence with their customers and partners. The motto of the association is “UNITY AND STRENGTH”.
However, in light of this knowledge which I believe generally precedes one’s revelation of the existence of “NASHCO”, there are 3 important things you probably did not know about the association and it’s really funny, because these 3 things are what has given the association the much credibility and recognition it continues to enjoy today.
Here they are:
1- It’s amazing to note that “NASHCO” has recorded an amazing growth in membership over the years. Just in Lagos alone, the State Chapter of NASHCO currently records over 10,000 registered members in all 20 local government areas and 37 local Council Development Areas (LCDAs) of the state.
In all states, the state body is headed by the President and Executives; the LGAs and LCDAs are headed by a Chairperson, while the various areas under each LGA/LCDA are headed by a Zonal Head. In Lagos, meetings are held on the last Thursday of each month, with the exception of December.
2- NASHCO is registered with the Lagos State Ministry of Commerce and Industry
3- NASHCO is equally registered with the Lagos State Wealth Creation and Empowerment.
The Association’s Partnership With Jambolo.com
Not too long ago, the association made a decision to partner with Jambolo.com, Nigeria’s first online aggregator for Artisans/blue collar services in Nigeria. In a statement made by the Lagos state chapter Chairperson who said, “Jambolo has provided a platform for us to showcase our products and services and as such we believe this partnership will place our members in a position to compete effectively and deliver quality services to our customers in Lagos State.” It is to be observed that the Association is positioned towards providing quality service and satisfaction to her customers, clients and partners.
Artisans that are a part of the Association include but not limited to:
3. Body Care Specialists
4. Make-Up Artists
5. Nail Stylists
If you want to enjoy great styling with regards your looks. If you want to enjoy consistent affordable rates when next you are in search of an hairdresser or a cosmetologist; just log on to Jambolo.com and with one click, locate the beauty you get access to professional service, from the comfort of your home.