5 Exercises home gym

Posted on March 31, 2014 by john in Weight loss and diet plans

Not only losing weight going to the gym or running down the street, if you can not also lose belly at home exercising. Show 5 Basic exercises to burn calories and lose belly. With a healthy and balanced diet and a little exercise to burn fat, lose weight get healthier.
Leading a sedentary lifestyle leads to loss of agility, vitality and good humor. It is important to drink plenty of water to avoid becoming dehydrated and spend the years about 15-30 min per day, no matter at what time of day and above spend 5 min in warm-ups.

Exercise 1:

We start with some aerobic exercise ; skipping and jogging our muscles and is good for burning calories. If you do not have a jump rope can be done without rope, ie jumping with both feet for 5 min.

Exercise 2:

We will do 10 to 15 squats, ie stand with 2 feet together and back straight and down as if we were to sit down and go back up, if you lose your balance you can help with some support as a table or a chair.

Exercise 3:

We will do another 10 or 15 crunches. Goes well to burn fat and have a flat stomach and will not forget to drink water to avoid becoming dehydrated.

Exercise 4:

We will do 10 repetitions of rotations waist, is not to lift the feet off the floor and slightly apart and turn the waist to the left and right and so 10 times, 10 right and 10 left.

Exercise 5:

And finally 10 push ups, will be more comfortable supporting the knees do I do with the tips of the feet and hands to shoulder height, the body and climb back up 10 times.

These simple exercises for 20 minutes a day will be enough to burn the necessary calories from the diet, remember to drink plenty of water (2 liters a day ) because it helps cleanse inside and stay hydrated.

Slimming Diet with Pineapple

Posted on March 31, 2014 by john in Weight loss and diet plans

The pineapple diet for people who want to lose weight fast without long waits.
The pineapple diet is for people who want to lose weight quickly 2 or 3 kilos.
We leave you with one of the many variations that exist about the pineapple diet.
EYE ! Remember that before beginning this or any other regimen, you should consult your doctor.

Day 1
Breakfast : 2 slices pineapple, 1 slice of toast with jam Light
Food: 1 fillet of grilled salmon with a tablespoon of oil, 2 slices of pineapple
Dinner: 1 chicken breast, salad, 2 slices of pineapple

Day 2
Breakfast: 1 skimmed yogurt pineapple
Food: beef steak grilled, 2 slices of pineapple
Dinner: Cream verdures, 2 slices of pineapple

Day 3
Breakfast: 1 slice of toast, 1 slice of turkey
Food : Macaroni 1 skimmed yogurt pineapple
Dinner: Mixed salad with tuna and 1 can naturally apple cider vinegar, 2 pineapple slices

Day 4
Breakfast : 2 slices pineapple, 1 slice of toast with jam
Food : Grilled chicken or grilled beef
Dinner: Fruit salad with : pineapple, orange, kiwi, apple and pear.

Day 5
Breakfast : 1 skimmed yogurt pineapple
Food: 1 fillet of hake or salmon, 2 slices of pineapple
Dinner: Cream verdures, 2 slices of pineapple

Day 6
Breakfast: 1 slice of toast, 1 slice of turkey
Food : Grilled chicken or grilled beef
Dinner: Mixed salad, an egg, 2 slices of pineapple

Day 7
Breakfast : 2 slices pineapple, 1 slice of toast with jam Light
Food: A fillet of sole, mixed salad, 2 slices of pineapple
Dinner : Boiled Beans, 1 potato, 1 yogurt nonfat pineapple

We recommend this diet to lose weight is just 2 or 3 kilos and also consult your doctor before beginning any diet or diets variant. Remember that above all health.

Tips to keep the Diet Of Apple

Posted on March 31, 2014 by john in Weight loss and diet plans

The Apple Diet is specially check for lose 3 kilos in a week, and even if many people say the apple diet can lose up to 5 kilos in a week, this is not recommended, because if follow the apple diet for 1 week and lose 5 kilos, meant that we have not followed the diet as you have to follow.
Advice to follow the apple diet are:

In the week you’re going to follow the diet, you should not do physical exercise because they do not have the necessary calories to resist that year. Therefore means that if you exercise, suffer dizziness and many other symptoms that are not friendly to pass.

As indicated by the name ” The Diet Of Apple ” is based mainly on consuming as many apples as you want during the day but you have to go with food that will explain below.

It is essential to drink at least 2 liters of water a day for this diet to work and give us fruit slimming power 3 kilos in a week. Otherwise we will not be doing the diet right.

Not exceed 5 days ! is important not follow this diet for more than 5 days and it is recommended that before you start it, you consult your physician.

We will explain the steps in the Apple Diet:

Day 1 : In this first day, just waking up, we drink 2 glasses of water and wait at least 10 minutes before breakfast start our beloved breakfast Apples. You can many takes apples as you like. If you mean am hungry, eat apples. To eat the same, water and apples. At dinner you can eat a green salad ( lettuce and carrots ) together with Apples

Day 2 : Day 2 you might start to notice a change in mood and some stomach pain is normal because we are consuming too little food and therefore our stomach notices. For breakfast and lunch, eat as many apples as you like. At dinner time, we can eat vegetables (except potatoes) and apples.
Day 3 : After two days and begin to notice a decrease in weight, surely we have removed much liquid in our body. For breakfast eat 2 slices turkey, you can spread tomato sparingly, and accompany with an apple. To eat, eat as many apples as you like and for dinner the same. Remember to drink 2 liters of water a day.

Day 4 : In this 4th day eat us for breakfast wheat toast and a glass of skim milk accompanied by an apple. To eat many apples and at dinner the same.

Day 5 : Last day of the apple diet : surely in this day and we will have lost weight. Now it is eat a little meat, preferably low-fat, vegetables and salad. For breakfast, we eat apples and eat some roast apples and accompanied by a salad or vegetables without potatoes. For dinner, many apples as you want.

After these 5 days apple diet, we can go to the scale and weigh us, certainly will stay amazed at the weight loss.
Now is the time to follow a balanced and healthy diet to keep off those extra kilos.

Here are the tips for diet apple and we hope you find it. Remember to drink 2 liters of water a day and exercise for those 5 days apple diet.

Fruit diet for weight loss

Posted on March 31, 2014 by john in Weight loss and diet plans

The fruit is a component of our diet and it is important and necessary because it contains many vitamins, carbohydrates and minerals, some help us speed up metabolism making fat is consumed faster, setting our body. Fruit is the key to power, either as a snack, dessert, lunch or breakfast.

Fruit diet :
Helps detoxify the body and aid in 5 days quite thin. There are many fruit diets but there are some more desirable than others such as the Diet of Apple and Pineapple Diet which help us to lose weight quickly and about 3 kilos in a week. It is advisable to drink 2 liters of water a day.

Diet Of Apple ( Fully Recommended)

Pineapple Diet :
Besides being rich in flavor contains very healthy properties for our body.

Coconut -Diet :
Increases the rate of metabolism and causes us to lose weight fast.

Diet rice and fruit :
This combination gives minerals, carbohydrates and

necessary vitamins your body needs. Help to lose weight quickly noticing the changes, if not abuse this diet.

Diet cereal and pears :
Plums and pears will help to improve cholesterol, triglycerides and blood sugar.

Diet Strawberry :
Strawberry with great taste helps detox the body and improve the skin.

Apple -Diet :
The skin of the apple is very good for the stomach set aside to help detoxify the body and help keep a dietary and healthy procedure. if eaten for 5 days you can lose at least 1kg or 2 kg in a week.

Diet Orange :
Orange is rich in vitamins and helps purify the body in 1 week.

Papaya Diet :
It is rich in vitamins (A, C, B ​​), calcium, phosphorus and iron.

Watermelon - Diet :
It allows you to lose weight fast and you furnish many of the properties it owns.

Carrot -Diet :
It contains a lot of fiber which will help you lose weight quickly and help eliminate excess fat.

Diet Peach :
Peach helps to process food and thus to better digest fat. It has diuretic and acidic properties, it is ideal to avoid constipation.

Diet - melon and cheese :
Eat it once a week to clear the body.

Banana Diet.
Helps to satisfy hunger between meals. Being a fruit carries no fat and has very healthy vitamins.

Diet Tomato and pineapple :
It gives you 1,000 calories, involves the administration of all kinds of proteins, providing you many vitamins and minerals.

These combining fruits including many kilos are lost and improve many parts of your body, from the skin to the metabolism. Aprovéchalas varying them between your diet and eat as many as you want and fat that leads are great between meals, you can combine with some rice, tomatoes or a salad that to everyone’s taste and see the difference. Although the fruit still contains water is better to drink 2 liters of water to avoid becoming dehydrated and accompany it with some exercises at least 30 min per day.
With patience, vitality, positivity, optimism and a goal will succeed !

End belly intelligently

Posted on March 30, 2014 by john in Fitness tips, Weight loss and diet plans

Make no mistake, one of the main reasons that we exercise is to get the desired figure, especially eliminate fat in certain body parts. One of the areas that gives us problems is usually the belly, and is that achieving a flat stomach is the goal of most of us. For this there are many techniques, but most people do not know how to apply them. On this occasion we give you some tips to end belly doing things properly.

Spartan diets, long sessions of crunches, hours of race… are some of the many techniques that have the time to work to get a flat stomach. Many times and in most cases, do not head without knowing what we will get with each of these forms of training we entail a delay in meeting objectives. It is therefore important to know the best way to combine all the different ways to lose fat we know to be effective and really we achieve belly crave.

The three keys to a flat belly and tagged abs is to have a healthy balanced diet, aerobic sport and strengthen the abdominal muscles to be firm and toned, each place is positioned correctly. All these principles have very clear, but when the truth often do not know how to balance one another. Anyway, we all have abs and as such, we can all get a flat stomach look, so we must just get down to work.
Get lower belly fat

First before anything we have to do is to lower the fat that is accumulated around our belly and that after all is the culprit that unobserved both abdominal and just see the slight bulge in this part. The most common way to end our excess fat is through diet. Follow a reduced calorie diet is essential when losing weight. Moving onto foods low in fat and calories such as vegetables, lean meat or fish is necessary if we want to lose the belly that nags us.

Aerobic exercise should be accompanied by other diet. We need to know the best way to train our body through aerobic activity. Ideally we recommend is to alternate aerobic training in which the intensity is medium and allow us to more uptime with other sessions that the way to train is intervallic, ie interleaved high intensity average at short time. This will allow us to keep the metabolism active longer, with all that implies as far as burning calories is concerned.
Toning abs via

Finally, and as less important point which will be the usual abdominal exercises. The purpose of these is to tone the muscles and the overlying skin and then to lose fat needs to regain firmness and smoothness. For this reason abdominal exercise is necessary, but make no use thinking that endless sessions with them are losing all the fat if you do not accompany the steps above. So to work your abs twice a week will be more than enough to get a well-toned muscles.

With this in mind and knowing what the priorities we want to give advice to enhance more the results we are getting. When in the gym is better than aerobic exercise we leave to go, and anaerobic exercise it requires is instant energy, we consume glucose. To consume all the glucose before aerobic exercise achieve obtain energy from the fat reserves of the body, hence it is best to practice this activity at the end of the workout routine.

7 Tips to Maintain a Balanced Diet

Posted on March 24, 2014 by john in Weight loss and diet plans

Do you belong to the group of those who may be endangering their welfare by not having the proper input and not maintaining a balanced diet nutrients?

A Balanced Diet

To have a balanced and healthy diet, recommends eating a variety of foods every day, including :

7 tips to maintain a balanced diet 7 Tips to Maintain a Balanced Diet 5 servings of fruit or vegetables
2-3 servings of milk, cheese or yogurt
2 servings of protein foods such as fish, meat, vegetables or eggs.
5-6 servings of carbohydrates : bread, pasta, cereals, rice, wheat.

7 Tips to maintain a Balanced Diet

drinking water

Drink at least 6-8 glasses of fluids a day and try to be at least 3-4 water. Water helps remove toxins, maintain healthy cells and improves the appearance and texture of the skin. Dehydration reduces the concentration and performance.

Eat five times a day

Set the goal of eating at least 5 servings of fruit and vegetables every day. To achieve preparing smoothies, vegetable soups and pick fruit to eat between meals.

Monitor the size of the portions
Large portions make us eat more quantity, when in fact, generally do not need that excess calories. Take special attention to this when eating out.

Choose whole foods

The bread, pasta and brown rice provide greater satiety and contain more vitamins, minerals and fiber than white varieties.

less salt

Control the amount of salt in your diet to less than 6g a day (2.4g sodium ). Do not add salt when cooking or at the table. Limit salty snacks and check the amount of salt in prepared foods.

less fat

Reduce the amount of fat in your diet. Choose lower fat alternatives whenever possible and choose the grilled foods instead of fried.

Pique between maintain remorse hours without a balanced diet 300×225 7 Tips for Maintaining a Balanced Diet

Snacking foods like fruit, yogurt, low-fat milk shakes, nuts or sunflower seeds, may be an important nutrient, energy and fiber. It can also be a way to avoid overeating at meals.

The specialist argues that this diet, which has no scientific basis, can lose kilos but ” not fat. What you lose is muscle, water and calcium. ” All this suggests, may trigger changes in the body. Endocrine advised to follow a balanced diet rich in fruits and vegetables, without abusing sweets and fats.

SLIMMING COFFEE ?

Posted on March 24, 2014 by john in Health care, Weight loss and diet plans

When we talk about coffee comes in mind both the espresso (espresso ), cut or breakfast latte, mid-morning or after dinner.

Although propose other properties having coffee slimming.

ROASTED BEANS

Coffee is commonly known as the infusion of roasted coffee beans.

These grains are high in caffeine, this substance is an alkaloid from the group of xanthine bases containing coffee.

It has stimulant properties, both nervous and cerebral level and to the concentration or alert us will be useful.

Although caffeine stimulates energy combustion and increases caloric expenditure, which helps activate the metabolism.

It is therefore included in many of the compounds we call burners, as this our body we increase the amount of calories used in turn to reduce the feeling of tiredness makes us more active as long as makes us burn more calories.

Stimulates diuresis and fluid lost by the body.

The problem is the amount of caffeine ingested when the body is excessive and not too used to it can cause excessive nervousness, which can cause stress and increased cortisol, which in turn causes increased abdominal visceral fat is for example the problem with highly stressed people, who have problems bloating or increased fat thereof.

So to get the positive effect of weight loss with caffeine should not exceed the amount tolerated, although each person is different, which is why we can not set parameters, some people are with coffee and other nerviosísimas or learn.

The stressful effect of excess caffeine, some people act in contradictory ways, get hungry or eager to sting.

That is why it is usually mixed in slimming products with other components that can be satisfying, diuretics or other termogenéticos.

Caffeine is also used in many creams cellulite, such as cream of Pierre Fabre, Percutafeine, carrying 5% of pure caffeine, is used to destroy the adipocyte and reduce cellulite creams carry many other caffeine in composition.

Usually combined with other plant extracts that also contain caffeine such as guarana.
GREEN COFFEE BEANS

Which coffee that is on the ground, before torrefactarlo is green and in addition to the other part contains caffeine diet handy.

Of course I take it as a tea does not have the same taste and flavor that roasting coffee but has the properties intact, both alkaloids such as caffeine and polyphenols that I will discuss.

It is chlorogenic acid or CGA.

It is including in a product for weight loss and diabetic products, thanks to its ability to decrease the amount of blood sugar.

Chlorogenic acid is one of the polyphenols containing green coffee beans.

It is one of the components of beans green tea, according to studies helps reduce the absorption of glucose, which lowers the glycemic index or blood sugar.

These components are lost to roast coffee bean, because when coffee is roasted a HHQ (hydroxy hydroxy quinone ) molecule that inhibits the activity of the CGA occurs.

Studies show that the CGA, the amount of blood sugar even after meals.

This is by inhibiting the action of the enzyme glucose 6 phosphatase.

This enzyme promotes the formation of new glucose, or gluconeogenesis, and stimulates the release of glucose deposited as reserves in the liver.

It also inhibits alpha-glucosidase, (this is the enzyme that breaks down sugars in longer chains to facilitate glucose uptake by the blood), after meals, avoiding the insulin peak and the absorption of this energy.

Another important function is to stimulate the protein signals of insulin receptors and increase insulin sensitivity, resulting in turn decrease the blood sugar levels.

The recommended dosage is 200 to 400 mg, two or three times a day, half an hour before meals.

Studies show that after taking oral glucose if taken before green coffee, blood levels are much lower than if you have not taken.

That is why to regulate glucose, the body will not have this quick energy reserve that prevents as energy reserves are used.

Consequently we get the body to use reserves and lose weight.

Ultimately decreasing the amount of sugar absorbed by the body as reserves, the body needs to use energy deposited as fat and thus lose weight.

If we increase exercise, lose more weight will be achieved.
produce

Currently there are many products on the market that can be found in pharmacies and health food stores and health food stores.

Often found with the patented name Svetol ( extract of green coffee beans ).

Some of the different products that we can find :

REDUGRAS flash, this formula also contains satisfying products.
Six Tristop plan plus diuretic pills.
Lamberts has some pills in which only contains decaffeinated green coffee extract.
Redukcal

DIET AND BEAUTY

Posted on March 24, 2014 by john in Weight loss and diet plans

There are 5 main points from the diet can affect the beauty.

Maintaining a healthy skin appearance, which says that the face is a reflection of the soul ‘s true although the appearance is a reflection of our food, the inside is always reflected on the outside.

The nutrients we eat directly affect both thought, how it feels and how it looks. Are reflections of the chemicals contained in the food, that is why it is so important to choose the correct and healthy products, mixing and accurate proportion of fruits and vegetables, proteins and fats.

If you eat healthy, you’ll look good and live well.

1. protect the immune system

Let’s start with an example, when you suffer from allergies skin condition and general appearance, puffy eyes, dry skin, itching, etc. shows. These are the reactions of our immune system to defend against allergenic factors.

Allergic reactions are the body’s responses by the immune system to defend against external aggression, when the immune system is strong these reactions are not as aggressive.

And the skin note all these changes, which is why if a healthy immune system is maintained, will help improve your skin, hair and general appearance.

Every day our body is in front of these agents pollution, pesticides, dietary changes or virus, germs and bacteria.

Some tips to keep the immune system strong are:

Try to take products of organic origin, and containing a minimum of external harmful agents
Provide a minimum of effective sleep hours, sleep hours are very important
Take a fish oil supplement to prevent chronic inflammation and moisturize the skin, such as omega 3
Properly combine rest and activity, the balance is not correct the excesses
Supplements such as vitamin A, C, B complex, E, beta carotene, calcium, magnesium, selenium, zinc, borage oil
Taking extra amount of red fruits, especially berries that are high in antioxidants and collagen stimulators

2. Improved digestion

It is essential to absorb the assets of our food digestion does not suffer from slow digestion, flatulence, irritation, etc.

This is important enzymes, raw foods naturally contain enzymes that help digest their own, are chains of proteins essential for our health. Enzymes not only act at the digestive level, act by stimulating the brain, the body’s energy helps repair tissues, organs and cells. These enzymes are destroyed many times due to cooking.

Heat destroys many of the vitamins from our food, which is as denatured.

Another important factor is the PH, a chemical term to measure acidity and alkalinity, the pH directly affects our health. The body can be acid or alkaline but the point is the perfect balance of both.

The body is acidic by nature. because our body produces high amount of acid, lactic acid elaborate exercise and hydrochloric acid to digest food.

To balance the Ph is important to eat properly, so the healthy elements are those that help to neutralize the alkaline body, raw foods are alkaline when cooked acidified.
We therefore recommend ingesting

Add to fresh raw natural diet, foods rich in enzymes, digestive, such as apples or carrots
Avoid overly processed and refined foods
Taking care to avoid absorbing energy as sugar, coffee and alcohol
Fatty acids such as omega 3 or 6 help assimilate food
Leave slowly digesting food and stress
Probiotics ( foods with natural ferments, as lactófilos, etc. ), help maintain intestinal flora, products such as kefir or yogurt

3. Keep the hormonal system

Hormones are messengers in our body and how to do the cells.

Hormones control blood pressure, metabolism, bone growth, levels of sugar and salt in the body, increase growth and sexual and reproductive functions. When hormones break their balance due to a poor diet, too much stress or when it has been overexposed to toxins, the symptoms are noticed.
Dietary actions are:

Support the adrenal glands with nutritional supplements like Ginseng, Garlic and Ashwaganda
A natural source of omega 6 and evening primrose oil helps to maintain female hormonal balance positive, as sometimes this can cause imbalance, acne, weight, hair loss, increased facial hair or premature aging, to be a source rich vitamin E helps improve the functioning of the sex glands
Another action is to keep in good humor, with oil of St. John’s Wort
Try to avoid red meat and non-organic products

4. Remove superfluous toxins

Lots of toxins are eliminated daily through the skin, if your skin is clogged with waste, toxins are removed and the difficulty of cleaning bodies make them more slowly.

Remove the intake of some of these toxins is easy, as the snuff, excess alcohol, on self-medication, briefly remove the adverse health superfluous.
tricks

Exfoliate often, both the face and body before entering the shower, to keep the free pore and help remove toxins
Drink more water than you normally do, counting than chlorinated water
Clay masks or other natural product
I help with some drainage from mixtures of plants like fennel, ginko biloba green tea, sweet clover…
Sometimes use the sauna if possible

5. Beauty is synonymous with health

Keep in mind health care to food.

Try to avoid the most self-medication, because in the end we are filled with toxic, I mean, not always taking mediation for all.

Choose well your carbs, replacing foods such as white bread, biscuits and pasta to whole grain foods these because not only antioxidants but also incorporate fiber helps remove, de- toxificar the body.

Eliminate saturated and trans fats, replacing them with good fats like omega3 fish sources, we suggest 200mg of DHA daily
Increase intake of citrus very important to give a youthful appearance, vitamin C is directly related to the production of collagen
Try to take all parts of the plant, as a major source that are wasting silica is found in the skin of many vegetables like cucumber or asparagus yarns, silica is starting to be used in many cosmetic to give elasticity to the skin as cosmetics line Israelis Leorex
Stay hydrated by drinking water and can also combine it with tea as this is very rich in flavonoids, which in turn act as antioxidants

BALANCE DIET

Posted on March 24, 2014 by john in Weight loss and diet plans

A healthy diet is considered as the most appropriate body to maintain optimal health . It is balanced , when it provides all the nutrients needed for our body adequate and varied forms .

We know that certain foods or food additives are unhealthy or directly toxic and therefore eliminated from the diet, and health agencies protecting national and global as WHO, to prevent their removal they can reach us.

Moreover these bodies we also plotted patterns of healthy diets and how we feed ourselves , another very different thing is that comes to us in a practical and easy to be our daily routine manner.

We have to differentiate a healthy diet a low calorie diet to lose weight or diet . It seems silly , but many people want to lose weight when I talk about healthy diet instead of a low calorie diet or a specific regime . While it is true that a low calorie diet is healthier than a diet that will cause overweight.

In fact , they say, Angelina Jolie, for example, has tattooed ” Quod me nutrit me destruit ” in Latin means , what nourishes me destroys me . I guess it means that at the end by diet come some diseases , a really absolute and dangerous expression, you have to remember that if you do not eat also destroy you … Though of course everything in excess is not beneficial and may be harmful in our health .

So also many Hindus do not eat meat , following the law of DharmaAhimsa that should not harm any living being. And the damage caused by feeding an animal can cause us problems in our Karma. In some countries, religion is the only way a way to reach people and give healthy eating tips .

Some religions propose a fast for a while , whether some particular food as total health standard as being the way to reach people , keep it healthy and reduce toxins accumulated during the year .

The problem of our society is over- supply and imbalance of nutrients. Perhaps out of ignorance, our pace of daily life , or for economic reasons.

An adult woman generally consume between 1500 and 2300 calories , men between 1800 and 2500 calories. All you eat to be more and do not use our body as energy reserves .

We have to remember that with age energy expenditure is greatly diminished. So as we age , we have to eat less . ( This is one of the main problems women have when they enter menopause ) .

We are very clear that healthy eating is essential in children, for optimal growth and development. In this we get involved much, especially mothers . The worst thing is we ‘re doing as we more older , leave this surveillance .

Really an unbalanced diet is going to grow old , to deteriorating health and make us feel bad in many ways.

For a healthy diet should meet

BASIC PRINCIPLES TO MEET :

Balanced diet , as recommended by the food pyramid.
Diet not high in calories, we should not eat less or more , but will always be healthier eating less more .
Eat varied .
Remove or toxic or unnatural foods.
Eliminate foods that we know are going to be harmful for some problem or we can suffer lack .
Incorporate into our diet 5 servings of fruits or vegetables daily .
Eating orderly , following schedules and portions.

Sounds easy and simple recommendations but is complicated fulfill regularly , learn to nourish a healthy way , without thinking that out automatically .

Many doctors and dietitians when we lose weight, we recommend a low calorie diet, but the key is subsequently re-educate the body to maintain that weight, and this is achieved by following the recommendations of a healthy diet .

Emotional disorders are one of the biggest culprits of imbalance and eating disorders.

Often depression , stress and low self-esteem causes most eating disorders, or sometimes without actually serlos , we have ups and downs in a balanced diet .

For example it is very common when you are sad tendency to attack for sweets or when you are very stressed , eat the first thing that caught very quickly and have. It’s as if the food we would redeem or heal that stress or fatigue. Cortisol ( the stress hormone) is to blame for this state of health and the need , which also involve other hormones.

With a healthy diet, a part of keeping the body in better balance of health, we will have more energy.

A heavy and large meal slow digestion cause such a power reduction occurs at the time of digestion for all energy and most blood flow it is intended for .

WE HAVE TO AVOID :

Fully processed products artificially , which do not contain fresh food

The products or foods very high in refined sugars

These downloads provoke a very strong insulin, which will cause a new need for more soon sugars and hunger for it. What’s worse is habit ( or addiction ) so that a custom that amount of sugar, our body will ” ask” or ever need the same amount of sugar.

Foods high in simple sugars load , will lose weight and avoid going to cause storage of fat or other nutrients , because our body to use as energy source , that it is also fast .

Also avoid very fatty foods

These foods , causing slow and heavy digestions . Since our stomach to digest has to process foods with high acid content and then the liver will release bile , in order to finish digesting . Excess fat will be stored in the body as energy reserves , which will cause the dreaded love handles and cellulite, but ultimately it is the most harmful fat storing these on a gut level , which can cause malfunctioning organs.

This is the problem that causes obesity which costs a lot to lose weight.

Foods with high protein loading

Like eating only meat and other products to virtually all proteins and for a long time, it can cause kidney problems in the long run .

Over the short term, are also fairly slow digestions since proteins are very large molecules and our digestive system has to undo them , breaking the chains slowly .

Another problem is the increase in acidity of the body due to uric acid , and other acids originating from this digestion .

An overly acidic body is more accessible to bacteria , consequently to infections, mainly urinary .

HOW SHOULD feed

Ultimately, all these tips I mentioned that seem easy but can follow a few points to make easy and healthy diet

breakfast

This is the first intake of the day , some people prefer to start with a glass of water , especially if you live in a dry environment will help improve hydration. I specifically recommend when allergy suffers , especially the typical spring allergy and pollen .

When we wake up empty then at that time we eat first thing we be more rapidly absorbed and digested . If you take any vitamins or nutritional supplement , is a great time to take them , but does not have to be the first to do ( need not be fasting) .

We must ensure that not too acid, as this will cause immediate irritation to the stomach at that time was not ready .

If we are to take fruit or orange juice, if these are very acidic it is advisable not to fasting .

Carbohydrates are the ones to give us the energy to start the day. That is why it is very popular to start with some toast with jam for example , in fact in theory is the only time of day you advise as the jam has a high level of simple sugars .

Cereals , especially complete and nuts , such as muesli, carbohydrates are slowly absorbed , so we will provide the energy needed to keep properly all morning .

We can make a contribution of milk , depending on age recommend a bowl of milk , but when we ‘re making major , I prefer to replace that bowl for a splash of milk in coffee ( if taken ) or other lactic like a lot of cheese fresh or yogurt ( nonfat better ) for example. Maybe it’s a personal opinion, but I think with age alone milk digests worse and sometimes causes flatulence and energy drops , so my advice is to limit your intake or at least drink low in lactose.

At this point if you wish to contribute a portion of protein, with a slice of turkey or ham york is enough.

If you want coffee or tea , no problem because it contains no calories although caffeine can irritate the digestive system somewhat , so we should avoid it if you suffer from any digestive problems such as ulcers, gastric reflux or stomach or intestinal irritation.

It is important that breakfast not exceed 350 calories , if we eat something mid-morning.

Midmorning

Apples are one of the most recommended fruits, thanks to its fiber , pectin, help satiate no longer be hungry, have low calorie , low glycemic index so it will help you get to lunch without being starved .

Lunch at noon

This should be the most important during the day, as we provide the energy for the rest of the day, we will provide the necessary nutrients for our body.

Eat slowly and quietly help you eat properly , proper amount and proper digestion .

The diet at this time of the day has to bring another part of fruits or vegetables we need, for this you can start with a salad or some vegetables such as steamed , as if cooked too lose most of their nutrients.

If you want to take a plate of pasta or rice is the most appropriate time, much more than at night, because as carbohydrates, burn during the day that energy.

One serving of protein is also suitable , by which I mean about 150 grams of meat or fish about 200 grams .

The desserts , many dieticians recommend not eating fruit for dessert , and it really depends on whether or not people have slow digestion or type of fruit, for example not recommend a banana , but if a piece of pineapple will improve digestion by natural enzyme papain .

Avoid or leave for special occasions sweets, as this will give us a lot of exaggerated calories will ruin all the calorie calculation, it will be stored , and at that time our body already has the necessary energy input and all cause a new release of insulin , which will give us hungry sooner than expected.

Eating healthy does not force us to eat boring food or ” bedding ” but all in perspective if we want to stay naturally.

At this meal , you can eat between 800 and 1000 calories, depending on the individual , age, and spending.

The snack

This time we need in calories just to get to the dinner, is fully recommended in people during the meal did slightly.

If you are going to exercising, always the same time widened their spacing .

We can take a handful of nuts and some nuts also provide vitamin B or a piece of fruit ( at this time whether to exercise is when you recommend the banana), a yogurt , or a few slices of cooked ham or turkey. Trying to be low fat , not spend calories

During dinner

It is important that dinner is healthy , but also the time it was dinner and spend time before bed , and we will not rest well if we sleep while we are digesting .

For this dinner must be light and easily digestible .

We can take a starter as a broth or soup, cream or mashed easily digestible , being hot relax us as if it were an infusion . Also a boiled or steamed vegetables . If you bring some mince for example will serve as a single dish .

Some foods help us sleep better such as lettuce containing substances that relax us, even if we have better digestive problems as before avoid raw foods because our body will have to work to digest .

There are other foods with laxative properties itself or flatulent such as plums , artichokes , beans, cabbage or so if you eat too many perhaps let us not sleep relaxed everything we wanted. Better be careful with them.

The second course of a healthy diet , can be a piece of protein, if it has not been too great for lunch , like a fish , always different from what we have made at noon .

The desserts at dinner, less is better .

About how many calories we’re going to take , depending on what we have eaten during the day until our needs, but about 500 or 600 calories is enough.

MY RECOMMENDATIONS

In this post I just wanted to put emphasis on healthy diet , not a weight loss or for problems puntuales.Simplemente to keep our weight down or prevent disease due to dietary excesses or errors.

Children must have a different caloric intake that I mentioned, as they are in period of development.

We place special emphasis on calorie control and healthy diet to avoid problems in children as adults and stimulate growth correctly.

In children must also follow the requirements of the food pyramid , the carbohydrate intake may be somewhat more elevated , as children move more and need more quantity of quick energy.

The approximate caloric intake :
Infants up to 6 months 650 cal / day
Babies up to 18 months 800 cal / day
Infants 1 to 3 1300 cal / day
Children 4 to 6 years 1800 cal / day
Children 7 to 10 years 2000 cal / day
Children 11 to 14 years 2500 cal / day men 2200 cal / day women
Adolescents 15 to 18 years 3000 cal / day men 2200 cal / day women
Youth 19 to 24 years 2900 cal / day men 2200 cal / day women
Adults 50 years 25a 2900 cal / day men 2000 cal / day women
Adults aged 51 + 2300 cal / day men 1900 cal / day women

Eating a healthy balanced diet

Posted on March 24, 2014 by john in Weight loss and diet plans

We must effectively combine the intake of proteins, fats and carbohydrates

The health and welfare spend, largely to pursue a healthy and balanced diet. We must promote the consumption of fish, fruits, vegetables, legumes, dairy products and olive oil. On the contrary, it should minimize the intake of sweets, bakery products and saturated fats. In this practicograma will show the keys to eating well and healthy and the health benefits of proper nutrition.

1 importance of eating well.

The man needs to eat to live. Nutrients in food give it the energy to deal with daily activities and keep your body functioning.

To be healthy and maintain optimal performance every day is necessary to follow a healthy and balanced diet. This is achieved by combining food effectively to ingest nutrients according to age, sex and physical activity level.

Many diseases are directly related to poor diet maintained over the years: obesity, cardiovascular disease, cancer, osteoporosis, hypertension and type II diabetes.
2 Proteins, carbohydrates and fats, balance is the key.

There are three naturally occurring nutrients : proteins, sugars, carbohydrates and fats. Healthy eating goes through all combine properly. The correct ratio to a balanced diet that would result would be as follows.

- Between 15 % and 20 % of the nutrients to be proteins. Play a role in building and regeneration of muscle tissue and transport of other nutrients, including fats.

- Between 25% and 30% should be fats. These nutrients are primarily used by the body for energy.

- Between 50% and 60% should be carbohydrates. As the fats, carbohydrates are primarily used by the body for energy.
3 source of nutrients.

In addition to properly combine them, it is very important to choose the right nutrients. Proteins, fats and carbohydrates there are many kinds, and a healthy diet by eating the right passes.

” Between 15 % and 20 % of the protein must be ingested fish,” says Dr. Charro Salado, Professor of Endocrinology and Nutrition UCM and director of the Center for Endocrine Studies. ” Contains Omega -3 fat very beneficial for the heart.” Also emphasizes the importance of consuming vegetable protein.

Of all the fats that are ingested, try the maximum amount possible are polyunsaturated. These are found in fish (omega 3 ), peanuts, almonds, soy or sunflower oil and are very beneficial for the heart. At least another 10% should be saturated fats, which are also beneficial. Should minimize the intake of saturated fats. Present in fried foods, red meat, or milk products like butter, have much cholesterol and cardiovascular problems can generate.

Finally, Dr. Salgado Charro notes that “at least 50% should be complex carbohydrates “, present in fruits, vegetables, legumes and cereals. “Of all the sugars that are ingested, less than 10 % should come from sweets, bakery products and soft drinks.”
4 Vitamins, minerals, and fiber.
Step 4

Proteins, fats and carbohydrates are not the only components present in food and necessary for a healthy and balanced diet. “Vitamins, minerals, fiber and water are nutrients that provide energy, but are necessary for the proper functioning of the body,” says José Luis Sánchez Benito, attached to the College of Pharmacists of Madrid pharmacist.

Vitamins and minerals have antioxidant properties, and long term can prevent a large number of disorders, including atherosclerosis, infertility problems and cancer. These nutrients are present in different proportions in a wide variety of foods, so it is advisable to follow a varied diet as possible.

As for fiber, Sanchez notes that “a part of the mechanical functions facilitate evacuation serves colon bacteria produce fatty acids are very beneficial for the cardiovascular system short chain “. This nutrient found in some fruits ( plums, apples and citrus mainly), vegetables ( asparagus and other root vegetables, peas, cabbage ) and cereals and whole foods.
5 La diet has to adapt to the level of energy expenditure.
Step 5

It is important that the diet meets the energy expenditure of each person. The study ‘ The balanced, prudent or healthy diet ‘, Community of Madrid, explains how to calculate the energy needs of an individual. You have to get the so-called ‘ resting metabolic rate ‘. It is part of their sex, age and weight and the equations proposed by the World Health Organization (WHO ) or the Harris- Benedict formula used.

Thus, according to the formulas of the WHO, a 30 year old man weighing 80 kg would have to eat 1807 Kcal. daily. A woman of the same age weighing 65 kg would need 1394.5 Kcal.

Calculations Harris -Benedict added variable height. Following these equations, a man of 30 who measured 1.80 m and weighed 80kg would have an energy requirement of 1858 Kcal. daily. Meanwhile, a woman of the same age who measured 1.75 m and weighed 65 kg would need 1453 Kcal. daily.

The results obtained from the above equations must be multiplied by the corresponding coefficient of physical activity. For men, this ratio is 1.60 if the exercise intensity is light, 1.78 if 2.10 is intense and if it’s high. In women it is 1.50 for low yields of 1.64 and 1.90 for medium to high.
6 diet model.

A balanced diet must be adapted to the energy needs of each person. It is essential to have the help and advice of a nutritionist or endocrine to develop an appropriate system for each person.

Be starting from premises, the following is a model diet for a person with a energy needs between 1,700 Kcal. And 3,000 Kcal. :

- Between 6 and 10 servings per day of grain products, potatoes and vegetables.
- Between 2 and 4 servings a day of fruits and fruit juices.
- Between 3 and 5 servings of vegetables a day.
- Between 2 and 3 servings a day of milk and milk products.
- Between 1 and 2 servings a day of meat, fish and eggs.
- Should consume oils and fats sparingly, trying not exceed 80 g / day.
- You have to minimize the consumption of sugar, sweets and bakery products, making it only occasionally.
7 The importance of breakfast.

Given that food provides nutrients to the body to meet its energy expenditure, it is important to distribute properly. It is best to eat 4 to 5 times a day. Breakfast should be, along with noon lunch, the food contains more calories. Dinner, on the other hand, must be one of the lightest.

The following data can serve as a reference, but should always be contrasted with a nutritionist or dietitian :

- Breakfast should provide 25 % of total calories consumed in a day.
- The food medium must contribute 5 % morning calories.
Noon - Lunch must contribute 40 % of calories.
The snack - 15%.
- Dinner 15%.
8 eat poorly.

Yet despite being within the area of ​​influence of the so-called ‘ Mediterranean diet ‘ (characterized by a very balanced nutrient intake ), in Spain you eat poorly. Professor Martínez Álvarez, Faculty of Medicine, UCM, suggests that the cause is ” an increase in the intake of saturated fats and trans fats, reducing the consumption of complex carbohydrates and fiber and lower intake fruit and vegetables ” (” feeding recommendations for the Spanish population ‘, Clinical Nutrition and Dietetics Hospital ‘ )

The result is that if in 1995 the percentage of overweight and obesity in Spain was 45%, in 2006 this had risen to 53.3 %. Four years later, in 2010, the data were of particular concern in children: 1 in 4 was above its proper weight.

The consequences of inadequate to maintain over the years food may be harmful. Explains in his article, ” six of the seven leading risk factors for premature death are correlated with diet and physical activity : blood pressure, cholesterol, body mass index, inadequate intake of fruit and vegetables, physical inactivity and excessive alcohol consumption. ”

9 Would you like more information ?

IF you want to know more, I recommend you come on our nutrition section. Moreover, in the category of food and drink you will find many healthy and easy to prepare recipes.

Eating a healthy balanced diet

Posted on March 23, 2014 by john in Weight loss and diet plans

The health and welfare spend , largely to pursue a healthy and balanced diet. We must promote the consumption of fish, fruits , vegetables, legumes , dairy products and olive oil . On the contrary , it should minimize the intake of sweets , bakery products and saturated fats. In this practicograma will show the keys to eating well and healthy and the health benefits of proper nutrition .

1 importance of eating well .

The man needs to eat to live. Nutrients in food give it the energy to deal with daily activities and keep your body functioning .

To be healthy and maintain optimal performance every day is necessary to follow a healthy and balanced diet. This is achieved by combining food effectively to ingest nutrients according to age, sex and physical activity level .

Many diseases are directly related to poor diet maintained over the years: obesity, cardiovascular disease , cancer , osteoporosis, hypertension and type II diabetes.
2 Proteins , carbohydrates and fats , balance is the key.

There are three naturally occurring nutrients : proteins , sugars, carbohydrates and fats . Healthy eating goes through all combine properly. The correct ratio to a balanced diet that would result would be as follows .

- Between 15 % and 20 % of the nutrients to be proteins. Play a role in building and regeneration of muscle tissue and transport of other nutrients , including fats.

- Between 25% and 30% should be fats. These nutrients are primarily used by the body for energy.

- Between 50% and 60% should be carbohydrates. As the fats , carbohydrates are primarily used by the body for energy.
3 source of nutrients.

In addition to properly combine them , it is very important to choose the right nutrients . Proteins , fats and carbohydrates there are many kinds , and a healthy diet by eating the right passes .

” Between 15 % and 20 % of the protein must be ingested fish ,” says Dr. Charro Salado , Professor of Endocrinology and Nutrition UCM and director of the Center for Endocrine Studies. ” Contains Omega -3 fat very beneficial for the heart.” Also emphasizes the importance of consuming vegetable protein .

Of all the fats that are ingested , try the maximum amount possible are polyunsaturated . These are found in fish (omega 3) , peanuts , almonds, soy or sunflower oil and are very beneficial for the heart. At least another 10 % should be saturated fats, which are also beneficial . Should minimize the intake of saturated fats. Present in fried foods, red meat, or milk products like butter , have much cholesterol and cardiovascular problems can generate .

Finally , Dr. Salgado Charro notes that “at least 50% should be complex carbohydrates ” , present in fruits , vegetables , legumes and cereals. “Of all the sugars that are ingested , less than 10 % should come from sweets, bakery products and soft drinks .”

4 Vitamins , minerals, and fiber.
Step 4

Proteins, fats and carbohydrates are not the only components present in food and necessary for a healthy and balanced diet. “Vitamins , minerals , fiber and water are nutrients that provide energy , but are necessary for the proper functioning of the body ,” says José Luis Sánchez Benito , attached to the College of Pharmacists of Madrid pharmacist.

Vitamins and minerals have antioxidant properties , and long term can prevent a large number of disorders, including atherosclerosis, infertility problems and cancer. These nutrients are present in different proportions in a wide variety of foods, so it is advisable to follow a varied diet as possible.

As for fiber , Sanchez notes that “a part of the mechanical functions facilitate evacuation serves colon bacteria produce fatty acids are very beneficial for the cardiovascular system short chain ” . This nutrient found in some fruits ( plums, apples and citrus mainly) , vegetables ( asparagus and other root vegetables , peas , cabbage ) and cereals and whole foods.

5 La diet has to adapt to the level of energy expenditure.
Step 5

It is important that the diet meets the energy expenditure of each person. The study ‘ The balanced , prudent or healthy diet ‘ , Community of Madrid, explains how to calculate the energy needs of an individual. You have to get the so-called ‘ resting metabolic rate ‘ . It is part of their sex , age and weight and the equations proposed by the World Health Organization (WHO ) or the Harris- Benedict formula used .

Thus, according to the formulas of the WHO, a male 30 years weighing 80 kg would have to eat 1807 Kcal . daily. A woman of the same age weighing 65 kg would need 1394.5 Kcal .

Calculations Harris -Benedict added variable height . Following these equations , a man of 30 who measured 1.80 m and weighed 80kg would have an energy requirement of 1858 Kcal . daily. Meanwhile , a woman of the same age who measured 1.75 m and weighed 65 kg would need 1453 Kcal . daily.

The results obtained from the above equations must be multiplied by the corresponding coefficient of physical activity . For men, this ratio is 1.60 if the exercise intensity is light, 1.78 if 2.10 is intense and if it’s high . In women it is 1.50 for low yields of 1.64 and 1.90 for medium to high.
6 diet model.

A balanced diet must be adapted to the energy needs of each person. It is essential to have the help and advice of a nutritionist or endocrine to develop an appropriate system for each person.

Be starting from premises, the following is a model diet for a person with a energy needs between 1,700 Kcal . And 3,000 Kcal . :

- Between 6 and 10 servings per day of grain products, potatoes and vegetables .
- Between 2 and 4 servings a day of fruits and fruit juices .
- Between 3 and 5 servings of vegetables a day.
- Between 2 and 3 servings a day of milk and milk products.
- Between 1 and 2 servings a day of meat, fish and eggs.
- Should consume oils and fats sparingly , trying not exceed 80 g / day.
- You have to minimize the consumption of sugar , sweets and bakery products , making it only occasionally .
7 The importance of breakfast .

Given that food provides nutrients to the body to meet its energy expenditure , it is important to distribute properly. It is best to eat 4 to 5 times a day. Breakfast should be , along with noon lunch , the food contains more calories . Dinner, on the other hand, must be one of the lightest .

The following data can serve as a reference , but should always be contrasted with a nutritionist or dietitian :

- Breakfast should provide 25 % of total calories consumed in a day.
- The food medium must contribute 5 % morning calories.
Noon - Lunch must contribute 40 % of calories .
The snack - 15%.
- Dinner 15%.

8 In Spain you eat poorly .

Yet despite being within the area of ​​influence of the so-called ‘ Mediterranean diet ‘ (characterized by a very balanced nutrient intake ) , in Spain you eat poorly . Professor Martínez Álvarez , Faculty of Medicine, UCM, suggests that the cause is ” an increase in the intake of saturated fats and trans fats , reducing the consumption of complex carbohydrates and fiber and lower intake fruit and vegetables ” (” feeding recommendations for the Spanish population ‘ , Clinical Nutrition and Dietetics Hospital ‘ )

The result is that if in 1995 the percentage of overweight and obesity in Spain was 45% , in 2006 this had risen to 53.3 %. Four years later, in 2010 , the data were of particular concern in children: 1 in 4 was above its proper weight.

The consequences of inadequate to maintain over the years food may be harmful . Martínez Álvarez explains in his article , ” six of the seven leading risk factors for premature death are correlated with diet and physical activity : blood pressure, cholesterol , body mass index , inadequate intake of fruit and vegetables , physical inactivity and excessive alcohol consumption . ”
9 Would you like more information ?

IF you want to know more, I recommend you come on our nutrition section . Moreover, in the category of food and drink you will find many healthy and easy to prepare recipes.

Ten basic tips for healthy eating

Posted on March 23, 2014 by john in Weight loss and diet plans

Ten basic tips for healthy eating
It is one of the purposes of most wanted New Year. Here are some keys to get it.
enlarge
Not repeated a thousand times becomes less certain : the inclusion of fruits and vegetables in the diet is essential for healthy supply.

Surely many of the points of the Decalogue which proposes the ‘ Spanish Society of Family Medicine ‘ in order to achieve a healthier diet will not sound new.

But if the ‘ method ‘ is well known, why we find it sometimes so hard to implement it ? Eating a balanced diet is essential not only to guard the line but, even more important for a healthy body ( including the brain and cognitive development ).

That is why in this section we Nutrition never tire of offering recommendations related to this objective. Because eating better and healthierpossible! To do not forget :

1) Keep a regular schedule for meals.

2) Chew food slowly.

3) Eat a variety of fruits and vegetables, up to 600 grams per day.

4 ) Fill the shopping buy skim or low -fat dairy products.

5 ) Click ‘ healthy fats ‘ such as olive oil, better if it’s a virgin, its richest in antioxidants.

6) Eating fish, especially blue, 3 or more times per week.

7) Choosing meats with lower fat intake as chicken, turkey, rabbit or ostrich.

8) Do not forget that soda and sugary drinks are high in calories and if you abuse them you will gain weight.

9) Perform at least 4 times a week for 40 minutes a day, some exercise, tailored to your condition.

10 ) should be avoided at all costs remedies ‘ miracle ‘ and not recommended by doctors or health professionals diets.

10 tips to start losing weight

Posted on March 23, 2014 by john in Weight loss and diet plans

The holidays, with all its fun and excess food and drink have already passed. But even if you saved the trimmings and everything is back to normal, you have left a memory that you do not like at all: being overweight. Here I offer a plan to lose the pounds (or kilos) you win and keep the ideal weight all year.

If you followed my advice to not gain weight during the holidays, you may have reached 2014 without the balance has moved against you. Most, however, have won the odd pound (half kilo) more. Studies show that in the United States, the average person gains one pound during the December holidays and New Year. It does not seem too much, but if nothing is done to reduce them, the pounds accumulate with negative consequences for your appearance and your health.

A recent study at the University of Illinois, suggests a formula for losing weight left by cookies and punch for the holidays: reduce calories consumed daily (about 100), driving less (1 mile or 1.6 km per day, which means more walking) to reduce long-term body mass index (BMI). And is that statistics indicate that the general population tends to eat more and handle more as the years go by, gradually gaining weight. In the proposed study, I add the following tips:

1. Be realistic and set a goal to be an achievable goal. What would God look like a model in a blink of an eye! But you have to put your feet on the ground. The best and healthiest is to lose excess weight slowly, say an average of 1-2 pounds (half a kilo to a kilo) a week. To do it you need to burn 500 to 1,000 calories more than you consume, so you should reduce the number of calories you eat and increase your level of physical activity. The important thing is to have a goal that you can meet, so the results do not frustrate you and remove the desire to move forward.

2. Minimizes temptations. Please review the fridge (refrigerator) and the cupboard and removes cookies, chips, sodas, sugary drinks and any food that may tempt you and hinder your goal. To start losing the pounds avoid canned foods (which tend to contain more sodium, preservatives and coloring), and avoid processed foods, especially meats, such as “hot dogs” and sausages.

3. Say goodbye to dairy foods for a while. Choose skim and low fat milk. Or you can replace cow’s milk for soy or almond, but without sugar and / or added flavors. The cheeses of all kinds contain fat and calories, but can choose the reduced fat versions or cottage cheese (cottage cheese), for example, which can also serve to flavor your salads or to serve on a cut mixed fruit cocktail.

4. Most of your plate should include rich in nutrients and low in sugar and fat foods. Whole grains, lean protein, fresh fruits and vegetables… Those are your best friends in this campaign against overweight (considering the portion size and the method of preparation). Let me give you an idea of ​​how you serve your plate lunch or dinner: includes a good source of protein (lean red meat, poultry or grilled fish) which should be about the size of your fist. Fill the rest of the dish with fresh vegetables or steamed. Accessorize with a slice of bread and a fruit dessert.

5. Less is more. Eat more often but in smaller portions. And it is not a contradiction: there are those who believe that a good way of dieting is skipping meals. This is a mistake. If you spend too many hours between meals and another, almost certainly eat more and less suitable food, the first chance you get to satiate your hunger. Is directed to make three main meals a day: breakfast, lunch and dinner, plus two snacks that can be interspersed a fruit, light yogurt or a handful of nuts. The more often you eat, the more your metabolism allowing you to burn more fat and lose weight faster speeds. But do not be fooled, as I said, the idea is to eat more often, but in moderation in the amounts. Try eating slower, chewing serving you better and less.

6. Keep your body well hydrated. Sometimes we confuse thirst with hunger and then we eat more. Drink as much water as you can during the day. Improve your digestion and you will keep the body well hydrated. But also, if you replace all your drinks water (soda, alcohol, tea or coffee), you are removing large amount of calories from your daily intake.

7. Befriend (o) of the fiber. Foods rich in fiber (fruits and vegetables, legumes and whole grains) will make you feel satisfied (or) longer and also take longer to digest, be hungry less often. Fiber also helps prevent constipation, so do not forget to start the day with a cereal, such as oatmeal. And the rest of the day? Fill your plate with salads and vegetables of all kinds. Beans (beans, beans), brown rice and whole wheat pasta are also excellent sources of fiber.

8. Make a little more exercise or train yourself with more intensity. Spend at least half an hour to some kind of physical activity. You can alternate aerobic exercise with resistance exercises to strengthen and tone muscles and burn calories. But think of other creative ways to add more movement into your day: walk in the park, park or park your car a little further up the stairs.

9. Avoid eating feel as stress, anxiety or boredom. If the food you served as an incentive after a day of work, or you sat down to eat in front of the TV, you should avoid all that you do for fun and eat more. Call a friend and go for a walk, read a book, or use the time for exercise. The important thing is not to eat out of boredom or habit.

10. An award from time to time does not hurt. If you learn to control and reduce the proportions of your meals, once you begin to lose the extra pounds, you can indulge in eating a piece of your favorite dessert. Deprive you of what you like does not give good results, but exercise restraint.

Start right now to this 2014 miss all that excess weight and keep you fit. Have 365 new days ahead to fulfill your good intentions. You really can!…

9 healthy and delicious reasons to adopt the Mediterranean Diet

Posted on March 23, 2014 by john in Health care, Weight loss and diet plans

Good for the heart and overall health, the Mediterranean diet is a healthy eating pattern, with easy to prepare recipes and a variety of textures and flavors that are the delight of the whole family. Adopted to improve your health !

Would you like to spend some time in the streets of Ibiza or lose by a Greek island? To know Nice, Naples visit or explore Morocco? While waiting for that dream vacation, you should be taking the form of food from that region of the world. As mentioned in Life and Health, the Mediterranean diet, which is rich in fruits, vegetables and whole grains and low in red meat based unsaturated such as olive oil, provides multiple benefits for the body fat. Here are 9 powerful reasons for you to adopt animes.

1. It is good for the heart. Those who live in the Mediterranean almost always use fresh foods. Try to rule your diet, as far as you can, frozen foods and junk food. According to the Mayo Clinic Women’s HealthSource, almost all foods that are part of the Mediterranean diet are good for the heart. Olive oil and nuts lower cholesterol, fruits, vegetables and whole grains help keep arteries clear, the fish helps lower triglycerides and blood pressure, omega 3 (found in nuts such as walnuts, almonds and hazelnuts and fish ) decrease triglycerides and blood pressure and help heart health.

2. You do not have to count calories constantly. The essential thing is to change the “bad” food “good”. For example, many little red meat and seafood, fruits instead of desserts made full of sugar, saturated fats, especially olive oil instead of butter. Olive oil, of course, also benefits people with type 2 diabetes, according to a study published in the American Journal of Clinical Nutrition.

3. You can eat bread and pasta. But that are comprehensive, of course. They contain more protein and minerals, and are healthier than refined pasta and breads (the latter suddenly and temporarily raise blood sugar, followed by a rapid decline which is not healthy ) and may reduce the risk of heart disease.

4. Healthy fat is allowed, but not overly so. That found in tree nuts, olives and olive oil, which add flavor to foods and help fight diseases such as diabetes and cancer. Furthermore, to avoid : saturated and trans fats are hidden in many processed foods.

5. And wine in moderation. In the countries of the region, usually drink wine with meals. Especially red wine. Wine relaxes and can help fight cardiovascular disease, provided it is limited to one drink a day for women and two for men.

6. There are many options. The Mediterranean diet includes not only the Greek or Italian cuisine, but also in France, Spain, Turkey, Morocco and other countries in the region. But select healthy foods. Avoid red meat, whole milk and dairy products made from whole milk. Can you eat fresh fruits and vegetables, olive oil, fresh fish and whole grains. In life and health you will find many options, like a delicious Greek salad with chicken, or a tasty ravioli Florentine.

7. Has varied and delicious spices. Mediterranean herbs and spices, such as bay leaves, coriander, rosemary, garlic, pepper, cinnamon, etc.. both give flavor to foods that need no added salt. And some have antioxidant properties that help fight various diseases.

8. Do not go hungry. Because foods are rich in fiber, they digest slowly and keep longer satiety ( you feel full). And an additional benefit : the Mediterranean diet makes you can keep the weight off after a diet to lower. This was revealed by a study of the Negev Nuclear Research Center in Israel, published in the New England Journal of Medicine.

9. Your mind can be kept in better condition. What protects your heart, protect your mind too. A research at the University of Exeter suggest that the Mediterranean diet may protect the brain from aging and reduce the risk of age-related, such as early dementia diseases.

If you want to give a gift to your family health and even prolong your life, as soon as possible adopt the Mediterranean diet at home. From your kitchen you could be fighting conditions such as type 2 diabetes and obesity. But remember that more than a diet, rather a lifestyle. If you want to get all its great benefits, you must combine it with not only physical activity but also with a serene and relaxed, to relieve the tension and stress of modern life.

End belly intelligently

Posted on March 23, 2014 by john in Fitness tips, Weight loss and diet plans

Make no mistake, one of the main reasons that we exercise is to get the desired figure, especially eliminate fat in certain body parts. One of the areas that gives us problems is usually the belly, and is that achieving a flat stomach is the goal of most of us. For this there are many techniques, but most people do not know how to apply them. On this occasion we give you some tips Vitónica to end belly doing things properly.

Spartan diets, long sessions of crunches, hours of race… are some of the many techniques that have the time to work to get a flat stomach. Many times and in most cases, do not head without knowing what we will get with each of these forms of training we entail a delay in meeting objectives. It is therefore important to know the best way to combine all the different ways to lose fat we know to be effective and really we achieve belly crave.

The three keys to a flat belly and tagged abs is to have a healthy balanced diet, aerobic sport and strengthen the abdominal muscles to be firm and toned, each place is positioned correctly. All these principles have very clear, but when the truth often do not know how to balance one another. Anyway, we all have abs and as such, we can all look to get a flat stomach, so we must just get down to work.
Get lower belly fat

First before anything we have to do is to lower the fat that is accumulated around our belly and that after all is the culprit that unobserved both abdominal and just see the slight bulge in this part. The most common way to end our excess fat is through diet. Follow a reduced calorie diet is essential when losing weight. Moving onto foods low in fat and calories such as vegetables, lean meat or fish is necessary if we want to lose the belly that nags us.

Aerobic exercise should be accompanied by other diet. We need to know the best way to train our body through aerobic activity. Ideally we recommend is to alternate aerobic training in which the intensity is medium and allow us to more uptime with other sessions that the way to train is intervallic, ie interleaved high intensity average at short time. This will allow us to keep the metabolism active longer, with all that implies as far as burning calories is concerned.
Toning abs via

Finally, and as less important point which will be the usual abdominal exercises. The purpose of these is to tone the muscles and the overlying skin and then to lose fat needs to regain firmness and smoothness. For this reason abdominal exercise is necessary, but make no use thinking that endless sessions with them are losing all the fat if you do not accompany the steps above. So to work your abs twice a week will be more than enough to get a well-toned muscles.

With this in mind and knowing what the priorities we want to give advice to enhance more the results we are getting. When in the gym is better than aerobic exercise we leave to go, and anaerobic exercise it requires is instant energy, we consume glucose. To consume all the glucose before aerobic exercise achieve obtain energy from the fat reserves of the body, hence it is best to practice this activity at the end of the workout routine.