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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
April 30, 2013: Democratic U.S. Senate hopeful, Mass. Rep. Edward Markey, 
D-Malden, carries his ballot while casting his vote in Malden, Mass.APBOSTON 
 Democratic U.S. Rep. Edward Markey and Republican former Navy SEAL Gabriel 
Gomez won their party primaries on Tuesday, setting up a race between 
a 36-year veteran of Washington politics and a political newcomer for the 
U.S. Senate seat formerly held by John Kerry.Markey defeated fellow U.S. 
Rep. Stephen Lynch in the Democratic primary while Gomez, who's also a 
businessman, bested former U.S. Attorney Michael Sullivan and state Rep. 
Daniel Winslow in the GOP primary, according to unofficial returns. The 
special election is scheduled for June 25.The race to fill the seat 
Kerry left to become U.S. secretary of state has been overshadowed by 
the deadly Boston Marathon bombing, and the candidates had to temporarily 
suspend their campaigns.Even before the April 15 bombing, the campaign had 
failed to capture the attention of voters compared with the 2010 special 
election following the death of longtime Democratic Sen. Edward Kennedy. 
Former Republican Sen. Scott Brown won the seat, surprising Democrats, but 
was ousted last year in another high-profile race by Democratic challenger 
Elizabeth Warren.Markey, 66, led all the other candidates in fundraising 
and had won the backing early on of Kerry and a large 
segment of the Democratic establishment. Lynch, a South Boston conservative 
and self-descr

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