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Archive for the ‘Balanced diet’ Category

Possible errors that do not get the weight off for more food and nutrition

Are you on a diet for some time and are unable to lose excess weight? You may be making one or more of the following common errors.

* You’re eating foods low in calories, or light, but you’re overrun with the portions.
In this sense, we must be careful not to overdo it with what you eat, because if it is true that a narrow range in energy will give you fewer calories if consumed in large quantities will not be as “harmless” and will bring a significant share of calories that could be ruining your good intentions.

* Beware of the calories that are incorporated with the drinks.
It happens that it has consumed through solid food and no drinks. In case a large glass of orange juice will provide vitamin C and other nutrients, but do not forget to also post here about 214 extra calories in your system. You’re losing the extra kilos, the best bet is always fresh water.

* Maybe you’re not doing well in recording your daily intake.
When carrying out a weight loss plan, important to measure portions and keep track of what is consumed each day. To this end, we recommend having a notebook to write down where every meal and snack in order to control what you eat per day.

* You are topped with condiments, seasonings and additives.
While you can include in a dish in your diet, without further ado, a portion of potatoes oven will no longer be the same if you add cream or other “extra” calories, such as ham and mustard. In this case, you might even get to double the amount of calories. Therefore, also pays attention to the seasoning you use.

* It is likely that you are not doing the necessary physical activity.
While reducing calories and you’ll be doing much to lower your extra kilos, the best option to speed up the process and help you maintain a healthy weight is achieved after exercise. Remember to do, at least half an hour of moderate physical activity daily, or three times a week an option a little more “committed” as spinning, running or interval training.

Is manifested by a localized accumulation of fat and fluid and, realistically, once installed it is really difficult to remove.

However, a proper diet, conducted jointly with an exercise program, will prevent further and even allow us to reduce significantly.

It is important to eat a diet with calories adjusted. That is, your energy intake does not exceed and thus need not get fat. If you are overweight and lose weight, your cellulite will improve.

Avoid sugars

Cellulite diet should be low in saturated fats (avoid fatty meats, butter, sausages …) and simple sugars, easily absorbed (cakes, sweets, chocolate, sugar, honey …).

If you suffer from this unsightly nuisance not take more than two pieces of fruit a day. The main sugar in fruit (fructose) is very easily converted into fat and is put into “your cellulite.

Vegetables, vegetables and foods rich in iron should be the basis of your diet. Eat food rich in iron: lean meat, fish, seafood, vegetables … Iron deficiency favors the appearance of cellulite and much more difficult removal.

On the other hand, try not to retain fluids. To do this, reduce or avoid salt. To make your dishes are not bland result, Read the rest of this entry »

Unlike machines, they wear out, living organisms increase their ability to adapt the more they use their bodies.

By contrast, when not in use all organic structures, tissues shrink and weaken. Especially the muscles and tendons, which are shorter: the muscle fatigue and that fatigue easily generates painful contractures often result in chronic discomfort.

Physical activity involves all systems, not just the muscular system making them adapt to that activity. For its part, the prolonged lack of exercise, known as physical inactivity or sedentary lifestyle, affects bodily functions, which begin to deteriorate, if a fracture, for example, the leg is immobilized, after a few weeks it will have lost much muscle mass and almost all its power, forcing a process of rehabilitation. Something similar occurs after long periods of convalescence in bed.

Sedentary: Synonym Impairment

Lack of exercise or inactivity decreases the ability to adapt to physical activity and falling back into a vicious circle. In turn, the fat is growing in relation to other tissues, but not necessarily have gained weight due to decreased muscle mass.
If a person performing a sedentary job (like sitting at a computer) run or walk a few miles without having made any prior training, will spend the days with aches and pains. The same happens when you start practicing a physical activity. Read the rest of this entry »

The second part of the text is devoted to the modern management of the kitchen, tools, preparation and cooking, the choice of ingredients, all according to the maximum convenience and time savings.
Much time is devoted to the theory of taste by which you will learn to combine different foods together in order to enhance the taste of the dishes.

In the latter part of the text will find more than 200 recipes, divided into categories specifically designed for easy customization. This text, in fact, does not want to be a simple recipe, but a manual with a great ambition: to teach you how to cook delicious dishes and compatible with maintaining your weight.
The text is aimed at:
Impassioned kitchen that wants to move towards a more modern cuisine.
Who wants to prepare food in a food model of weight loss or maintenance without affecting the taste and the sense of hunger without suffering.
The chef who wants to progress to a healthy cuisine acceptable.

How should our food. Here are listed the key points to achieve the proper diet, proper or advisable for every day. So give the body what it needs to stay active, strong and healthy.

How should the daily diet

How should we eat

Complete Food:

• Contains the major nutrients (carbohydrates, proteins and fats).
• It is recommended at the plate and in each meal to these 3 groups, eg cereals and tortillas or bread, rich in carbohydrates, one serving of meat or piece of chicken without skin, rich in protein, and a source fat such as olive oil or avocado, accompanied by a good amount of vegetables.

Adequate Food:

• Covering the energy needs we need to allow for optimum growth in the case of children and adolescents and in adults to maintain a healthy weight within recommended limits.

Read the rest of this entry »

The secret of why one style is so healthy Mediterranean diet has been explained by scientists, who have found in the consumption of cooked or soaked in olive oil, its ability to repress several genes that trigger inflammation in the body.

The consumption of large quantities of olive oil reduces the genes that cause inflammation and can lead to problems like heart disease, the Mediterranean diet has long been linked to good health and one of the most studied by science so far .
Usually includes plenty of olive oil, fish and fruits and vegetables and small amounts of red meat and dairy products.

The results of the studies strengthen the link between inflammation and diet, with evidence in the most basic level of health benefits derived from olive oil in humans.

Several of the repressed genes known to be involved in pro-inflammatory processes, suggesting that diet can change the activity of immune system cells to a profile less harmful to general health.

The Mediterranean diet is low in fat and low in carbohydrates, which transforms it into a very effective way to reverse the process of accumulation of fat in the arteries, which lead to blocking, causing heart disease or cerebrovascular attacks (CVA .)

un 5%. A study of 140 people, reported to the journal Circulation, which is prepared diet may reduce the accumulation of fat in the arteries, which applied researchers from Ben-Gurion University in the study that lasted two years, resulting in a reduction of the arterial wall by 5%.

For example benefit cases of atherosclerosis, which is a progressive disease of aging property, in which arteries thickened by fatty deposits, increases the risk of heart attacks and strokes.
The authors of this Israeli study, carried out in collaboration with researchers in the U.S., Canada and Germany, evaluated whether this natural part of aging can be reversed through diet, which is based on eating lots of fruits and vegetables and include the use of olive oil as main source of fat.

10 or 15 years ago, it was thought that the fat deposits in the arteries was irreversible, but since the drugs have shown that it is possible to reduce them, but this study shows that you can do something to reduce the accumulation of plate, even without pills, experts say.