Diet Advices and Fitness Tips

Archive for the ‘Diet Tips’ Category

Tips for reducing saturated fats in the diet. Too much saturated fat in food is harmful to health, as these fats tend to raise levels of cholesterol in blood.

The diet consumed currently contains excessive amounts of heart-damaging fats and reduce saturated fat to the diet is recommended:

Remove visible fat from meats and poultry before cooking and preferably choose lean meats like chicken and turkey without skin, visible fat rabbit, filet of beef, veal and pork tenderloin, strip loin, lean pork, horse, pony … and avoid those that contain fat. It is important to defat the chicken stock, meat and bones in cold and limit consumption of fatty meats and sausages, foie gras and pates.

You must not misuse the cream, butter or bacon. If you take more than 2 glasses of whole milk per day is recommended that the amount of “extra” is in the form of low-fat dairy.

Include in your diet at least four times a week, blue and white fish, and eggs, not exceeding three times a week and eat in moderation those foods that are made ​​from oil palm and coconut as industrial pastry wrapped or fried snacks.

Carbohydrates in the diet prior to exercise in athletes. The athlete’s diet must be included an adequate amount of carbohydrates, since a lowering them may be the origin of early fatigue. When it comes to aerobic endurance exercise such as cycling, marathon or climbing, this fatigue appears as a result of hypoglycaemia or muscle glycogen depletion.

With just a few days for the competition, is conducted training sessions, so it is very important to consume a diet rich in carbohydrates, at the same time to be reducing the duration of training sessions, but without reducing the intensity of them, with this type of diet, the muscle recovers its normal stores in about 24 hours and if this type of diet is prolonged, in the days following overcompensation occurs.

During the days before preferred foods are complex carbohydrates such as legumes, cereals, fruits and vegetables because, by their content of vitamins, minerals and fiber, makes them more nutritious and have very low levels of fat, so they make up 70 % of calories from the diet.

To avoid these foods produce gastrointestinal upset may be substituted for part of the same beverages rich in glucose and maltodextrin, which are very low energy waste.

Each gram of carbohydrate contains 4 calories, as well as proteins, so a diet dominated by carbohydrate, cooked with very little fat need not make a person fat, provided that the daily energy expenditure balance the calorie intake. It will be important that the athlete progressively decreasing training volume in the days before the competition, check the amount of food on the dishes you eat.

Why not exercise and lose weight. To lose weight is not a matter of going inside the gym, you have to meet certain conditions, which if not fulfilled, we will not get expected results in the balance.

The problem lies not in the exercise or activity that is practiced, which always helps to shape the body, but in the type and combination of training , which should be adequate to our needs and objectives.

The frequency, duration and intensity are directly related to the achievements to get, so following these recommendations will achieve your goals:

- Both the diet, or routine plan should be personalized, taking into account the objectives, eating and living habits.

- Any plan or routine, you must have aerobic workout, muscle toning, stretching and posture. This combination ensures remove fat, but you must follow a balanced diet.

- When the weight problem is important, it often happens that quickly go down the first kilos, but the latter took longer to do, but it must be constant to achieve the goal.

- The training plan must have 70% of aerobic and muscle toning, activates that you metabolism and burn fat even at rest.

- Always do this, it is not enough, you have to vary the exercises.

- The body is a perfect machine, and amending to stimuli (physical activity) that are received every 48 hours, to act decisively metabolism.

The diet of champagne is the latest fad to stay in shape, especially during the holidays. The basis of this diet, there are just the bubbles that French should be consumed daily (one or two flutes, no more). Do not think that is a diet developed by cousins ​​from across the Alps to sponsor the fine wine, do not need them. No, it was the Americans to make the famous Champagne Diet. But we see what is.

No food is forbidden, but obviously it is important to eat well and product quality, nutritious and tasty, for a total of 1200-1400 calories per day. Dear Alwill Leyb New York said: “For a quick meal, goodbye to cheeseburgers, fries and cola best smoked salmon, bagels, of course, green salad and a glass of champagne.”

There is always the famous glass of wine contains about 90 calories (some brands even 65) and – according to experts – thanks to the bubble enters the bloodstream quickly and it consumes less. The principle of this diet (very chic) ​​is that eating foods valuable aid to give value to your health and your body, and reduces the risk of bingeing.

Elisabeth Weichselbaum of the British Nutrition Foundation has argued that a glass of champagne a day does not give any problem to the line and believed to be the perfect dose for anyone. Furthermore, if the champagne has the most antioxidant polyphenols, and even more optimistic, the top recalls the expert, is the red wine.

A few days ago we thorough knowledge of natural sweeteners, sweeteners, or all those present in fruits and vegetables, which are used to give more flavor and sweetness to foods and beverages. In addition to natural sweeteners, there are also synthetic ones, or of substances produced in the laboratory used to sweeten just like other foods, but now and then, we will explain in detail what are the synthetic sweeteners and their characteristics.

The synthetic sweeteners

As we have said, the synthetic sweeteners are produced in the laboratory and are characterized by their high sweetening power, in some cases 600 times higher than sugar , calories and lack of opportunity to be able to consume only a maximum daily dose.

The synthetic sweeteners, just as natural sweeteners are widely used by the food industry for the production of food and drink without sugar, used by those who suffer from overweight and people with diabetes or those who need to control the intake sugar feeding; some of these artificial sweeteners can be subjected to cooking, as acesulfame, cyclamate and saccharin, while others do not, such as aspartame.

Use of synthetic sweeteners are conflicting opinions by experts as some surveys have shown the correlation between the use of these sweeteners and the development of cancer, so it was drawing up regulated the use of recommended daily allowances calculated on the body weight.

In addition, all synthetic sweeteners that are found in foods and beverages sold in the EU are subject to extensive testing and approved by a special commission that establishes the maximum daily and make sure they are met.
What are the synthetic sweeteners

Acesulfame K. The ‘acesulfame K is a potassium salt which has a sweetening power 200 times greater than sucrose contain no calories, cooking, and may be subject to the recommended daily dose is 9 mg per kg of body weight.

Aspartame. The ‘ Aspartame was discovered in 1965 and is formed by joining two amino acids such as aspartic acid and phenylalanine, can sweeten 200 times as much sugar and provides four calories per gram. Due to its chemical instability, the ‘aspartame should not be used in the preparation of food after cooking, the recommended maximum daily dose is 40 mg per kg of body weight and is not recommended for use during pregnancy, lactation and in young children. If taken in high doses, some studies have shown an allergic reaction.

Saccharin. This synthetic sweetener is made ​​from toluene, is not metabolized but excreted in the urine as a stable substance, can also be used in food and drink after cooking even if exposed to heat, the sweet taste can become bitter. The sweetening power of saccharin is 500 times higher than the sucrose and the maximum daily intake is from 0 to 2.5 mg per kg of body weight in case of higher than recommended doses may occur allergies and diarrhea.

Cyclamate. It ‘a sodium salt used in the preparation of diet foods, chewing gum and alcoholic beverages, with a sweetness of up to 50 times that of sucrose, the daily recommended dose is 11 mg per kilogram of body weight. Side effects of Cyclamate can be dermatitis, itching and the appearance of eczema.

Sucralose. Sucralose is a derivative of sugar without the calories, but 600 times sweeter than this, the maximum recommended daily dose is 5 mg / kg of body weight.

Neohesperidin DC. This synthetic sweetener is used to produce non-alcoholic beer, cider and fruit preserves; the recommended daily intake is between one and five mg. according to their body weight when used in high concentrations and has an aftertaste similar to licorice and menthol.

The Feast of the Immaculate Conception is, no doubt, “forerunner” to the many delights for the palate of the typical holiday season. Who is running out of ideas, but want to prepare a menu to make a tasty dinner of the Immaculate light, surely arrived at the right place!

Admittedly, resist the culinary temptations of this period, it is certainly not an easy task, however, avoid “stray” is very important, especially for those who are following a strict diet and not to frustrate efforts to lose the extra pounds . One of the first things you learn when you start to follow a low calorie diet, is that the word “diet” does not rhyme with hunger. Eating less and better, should not be a sacrifice, but a healthy habit to acquire and to treasure. Clearly, some exception to the rule is always granted, it’s not a dictatorship!
Immaculate Light Lunch

Menu for 4 people

Starter

Mixed vegetables sauteed

Ingredients

2 eggplants
250 g of potatoes
2 peppers
250 g tomatoes
2 zucchini
2 cloves’ garlic
a pinch of oregano
extra virgin olive oil
Salt and pepper

Preparation

Clean and wash the vegetables. Slice the eggplant, potatoes and zucchini. Cut the peppers into strips and diced the tomatoes . In a skillet with 2 tablespoons oil, fry with eggplant, potatoes and peppers . Finally add the zucchini, tomatoes and chopped garlic. Add salt and pepper, sprinkle with oregano and cook. Serve hot.

The mixed vegetables, a dish is extremely light, yet rich in vitamins precious to protect the body’s cells from attack by free radicals, responsible for the ‘premature aging and various diseases.

First course

Farro with mushrooms mushrooms, bacon and arugula

Ingredients

50 g of barley to cook fast
350 g button mushrooms
150 g of bacon cut into strips
1 bunch of arugula
1 clove of garlic
extra virgin olive oil
Salt and pepper

Preparation

Cook the farro in salted water. Slice the mushrooms and cook in a pan with 2 tablespoons oil, garlic and a pinch of salt until the liquid of the mushrooms has evaporated. In a separate pan, cook the bacon with a little olive oil until it become crispy. Finally wash the arugula and join it with the other ingredients in a bowl, adding a sprinkling of pepper.

Spelt, besides being the cereal with the least calories of all, is low in fat but rich in fiber- soluble and non-precious vitamins and minerals . He has a good satiating power because of their high content of protein , promotes blood clotting and stimulates the immune system. The mushrooms are rich in protein, vitamins, and minerals have on the other hand, low in fat. Also contain enzymes such as chitosan, which naturally inhibits the intestinal absorption of excess fat, promoting weight control.

Second course

Courgettes stuffed with tofu

Ingredients

5 medium zucchini
300g of tofu
capers
garlic
parsley
chive
extra virgin olive oil
pepper
bread crumbs

Preparation

First blanch the tofu for 10 minutes, then crumble it with a fork or if you prefer you can put in food processor. Divide the zucchini in half, hollowed out the inside that should not be thrown, but blended with parsley, garlic and capers. Add a pinch of salt and pepper with a little olive oil. Stuff the zucchini and place in oven for a good half hour. They must be pretty golden.

Courgettes are good sources of potassium and vitamin E, which helps combat premature aging, are also rich in lutein and zeaxanthin (two carotenoids ), vitamin C and folic acid. These vegetables have a ‘diuretic and detoxifying and is also good raw. The tofu or soy cheese, protein is very good alternative. It ‘also rich in calcium and minerals, especially potassium, iron and phosphorus, also has a low calorie and contains little fat.

Dessert

Carrot cake and almonds

Ingredients

60 g of carrots
50 g of flour
50 g blanched almonds
25 g of sugar
1 egg
125 ml of milk
15 g of butter
1 packet of yeast
a pinch of salt

Preparation

Finely chop the almonds. Wash and dry grated carrots and pour into a bowl. Preheat the oven to 180 degrees. Mix the butter and sugar by hand or with an electric whisk. Add the egg, almonds, flour, baking powder, carrots, milk and a pinch of salt, stirring until mixture is smooth. Pour the batter into a buttered and floured baking tray and bake in oven at 180 degrees for 30 minutes. Once ready the cake, sprinkle with icing sugar.

From a nutritional standpoint, carrots ensure a good intake of carotenoids, which are important precursors of vitamin A, can protect the organism from free radicals. Almonds, as part of the oily nuts are rich in omega 3 and omega 6, which help to keep cholesterol levels low.

The swollen belly is a really uncomfortable. We have this constant feeling of heaviness, and then mark the clothes we can find that on the occasions just mumble less desirable as a business meeting. There are guidelines that suggest 10 steps to follow to solve the disturbance and return a perfect line. Let’s see what can be a little treat: you always three meals, so that the calories for the day are distributed both gastrointestinal and work easier. Chew your food slowly and thoroughly to aid digestion. I know that often in a hurry, but this is advice that is always useful.

We recommend five servings of fruit per day: three meals and two snacks. It is practically impossible, however, eat it at least in the main meals. If you suffer from bloating do not like vegetables, but if you cooked the right way may not be a victim of the gas (for example, pureed and passed, they are excellent). Drink plenty of water daily and avoid caffeine and theine.

Yes to yogurt and probiotics, but choosing them carefully. They must be specific to a swollen belly. Do you want to facilitate movement if intestinal functions. Unfortunately, and I’ll say one that alternates between gastritis and colitis, stomach absorbs the mood and stress. Try to take some moments of relaxation during the day.

Avoid cabbage, onions, broccoli, cucumbers, raisins, chestnuts, plums, vegetables, whole grains, milk, ice cream, creams, chewing gum, soft drinks, milkshakes, whipped cream, and eat fennel, licorice, chamomile, peppermint, anise, and coriander Coumin.

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There are days that I have a craving for some high calorie foods, such as the wonderful and much Nutella criminalized. It happens to everyone, despite the knowledge that certain things make us sick. Want to know why? It is not just a question of gluttony, the blame seems to be a hormone called ghrelin , which stimulates the appetite. Doctors have discovered that this hormone acts on you might find a cure for overweight and obese people also help to counter the craving for food calorie. Meanwhile, let’s see what are the results obtained to date.

Tony Goldstone, endocrinologist, and his team have undergone extensive testing 13 men and 5 women, and non-obese adults that have been made to see pictures showing food in three separate mornings: once after skipping breakfast and two times 40 minutes after eating breakfast.

The results also suggest that an increased release of ghrelin from the stomach to the blood may explain why a person who skips breakfast is also more attractive to high-calorie foods low calorie food.

Among the photos, there were those of chocolate cake and pizza, among those foods low in calories, there were salads , vegetables and fish in general and volunteers by means of a keyboard should point out foods that are considered attractive as they saw them. The high-calorie foods were reported in almost the same extent when the subjects had eaten breakfast and had received the saline injection.

Lose weight without dieting. It is not utopia. You can, of course, be it a couple of pounds at most. Sometimes we follow some diet ‘irregular and our body finds it difficult to dispose. If instead we impose strict rules (of meal times on how to divide the food) that can allow us to get back in shape without being subjected to a heavy diet. I recommend, however, it takes a little ‘sacrifice. So let’s begin with the three main meals: I realize that working outside the home, everything becomes difficult, even eat well. But here is what to do:

You have to think that they are three distinct phases to give the right energy to your body. In the morning it takes an important position, because the body must be set in motion. You must then meet the 20% of your energy needs. Even the lunch must be rich, do not expect yourself to just salad.

In this case the slice need to be met is 50%, eat vegetable protein and vegetables in order to succeed. Finally dinner. In this case you have to be light, because it is useless to fill up then if you leave your car in the garage. The last slice is 30%. Prefer a second dish, maybe with fish.

Then there are the ideas. The snacks are granted must not exceed 150/200 calories (not many, so be careful): yogurt, fruit, etc.

In previous articles we talked about the practice of fitness enthusiasts make the upper body exercises and forget about leg exercises , getting some an effect of “Chicken Man” (Very muscular chest but little or no muscular legs) is aesthetically unsightly. In this article, I will tell you why it is so important to exercise for the legs and how you will benefit for the rest of the body’s muscles gain more mass and volume. The question is … But why is it so important to give priority to the muscles of the legs? Is very simple.

In our legs have almost 50% of the muscles of the body. This means that every time you train your quads , hamstrings , glutes and twins , are demanding a very significant amount of calories to function perfectly, and you forcing your body to work very hard to recover these muscles after exercise.

Your body is working to restore inner balance and anabolic hormones that are generating will help improve strength and endurance of your muscles, increasing the growth of these naturally but efficient, and also consume a significant number of calories to make recovery effective.

Usually we focus on training the more you see, arms , chest and abdomen , but training is not what, which are the legs, will bring us more profit and better results in the medium and long term. I’ll give you an example.

The biceps are 5% of all the muscles in our body. If we focus on them and work to have some nice arms, the only thing that’s going to get, some nice arms.

The lower body where they are almost 50% of our muscles to work it and focus on not only going to get increased muscle mass for them, but we’re making the rest of the body’s muscles to benefit. The reason for this benefit is the amount of growth hormones that can generate large muscle training (leg exercises) against the small amount of the same hormone that generate small muscles.

In conclusion. The large muscle training will benefit all the muscles in your body and create a significant demand for energy during training and post-workout, helping you to burn more calories at rest, whereas if you focus on training small muscle, only bring benefit to those muscles.

Strong legs will help you burn more calories while you sleep and rest.

Remember, strong legs are anabolic, ie, it helps to have more muscle mass in the body. It will be much easier to gain muscle mass with strong legs .

As a tip, when you go to the gym, spend at least a day and a half legs. The rest of the muscles of your body will thank you.