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iStockWhat you eat before and after a workout can have a big 
impact on the results that you see. To make the most of 
your efforts, follow these tips from Juan Carlos Sim, a Poliquin strength 
coach and Bio-signature practitioner with years of functional medicine experience 
and the owner of Workout RD, an elite personal training facility in 
the Dominican Republic. And whenever possible, choose high-quality nutrition: 
organic, grass-fed or wild, and stay away from artificial flavors and colors.Before 
a workoutPre-workout snacks should be eaten approximately 1 to1 .5 hours 
before training. Portion size is important and should be kept to around 
4 ounces so that training doesnt interfere with digestion. Make sure you 
are properly hydrated; dehydration will keep you from seeing results.If 
you are strength training, your pre-workout meal should include caffeine, 
almonds or avocados, all of which trigger dopamine release. Dopamine is 
involved in motivation, drive, interest and muscle control and function 
 and these neurotransmitters can affect athletic performance.Try wild caught 
salmon with a handful of almonds, Carpaccio made from grass-fed beef paired 
with avocado, or 2-3 sardines with a small portion of caviar.These combinations 
will have a positive effect on the nervous system, especially when combined 
with a small cup of organic coffee or green tea. For added 
variety, berries are a good option since they dont interfere with dopamine 
levels
Russian Foreign Minister Sergei Lavrov, right, hands a folder to U.S. Secretary 
of State John Kerry before the start of the NATO- Russia Council 
meeting at NATO headquarters on Tuesday, April 23, 2013, in Brussels, Belgium.APSecretary 
of State John Kerry is headed to Russia next week for talks 
on Syria, Iran and terrorism concerns that have spiked since the Boston 
Marathon bombings.Kerry will meet with Russian President Vladimir Putin 
and Foreign Minister Sergey Lavrov.Their conversations will also touch on 
a host of bilateral tensions between Washington and Moscow.They include 
the Kremlin's halt on U.S. adoptions of Russian children and new Russian 
restrictions on civil society groups.And the talks will definitely address 
the ethnic Chechen brothers suspected of killing three people and injuring 
over 200 in Boston earlier this month.Kerry told reporters Tuesday his upcoming 
trip to Russia is "overdue."

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