Diet and Fitness

Archive for the ‘Diet Menu’ Category

In view of the costume fitting is possible to lose a few pounds in one week? Well, let’s be clear at once that in seven days of course you can not do miracles but with proper nutrition you can certainly feel drier and with a more toned body. Most important is to drink plenty of water , at least two liters a day to combat water retention and promote the disposal of fat too. But do not ask the impossible: you lose 5 or 6 pounds on a diet longer and requires constant and it is not possible to do so in one week. We see a program that will allow you to lose some ‘weight and feel fit.

Monday
Breakfast: 1 cup of coffee + 1 yoghurt
Snack: 1 peach
Lunch: turkey cutlet topped with cucumber + 150g of yogurt sauce, herbs, salt and pepper 200g green beans +
Snack: 1 apricot
Dinner: 200g of baked trout + lettuce + 1 piece of cheese

Tuesday
Breakfast: 1 coffee + 3 plums
Snack: 1 grapefruit
Lunch: steak + 1 + 200g broccoli 100g of red Barbarella
Snack: 3 pear
Dinner: vegetable soup + 1 slice of ham + the salad fennel

Wednesday
Breakfast: 1 cup of coffee + 1 yoghurt
Snack: 100g of blueberries
Lunch: 200g cod 150g + + 1 small red cabbage puree of celery taza + 1 piece of low-fat cheese
Snack: 2 plums
Dinner: 1 grilled turkey breast + + 150g carrots 200g grilled leeks

Thursday
Breakfast: 1 cup of coffee + 1 fruit yoghurt
Snack: 1 orange juice
Lunch: 200g of lamb Provençal + zucchini + salad in a pan of envy
Snack: 1 Mango
Dinner: 200g + 200g of sole with asparagus + 150g mashed pumpkin

Friday
Breakfast: 1 cup of coffee + 1 yoghurt with raspberries
Snack: 1 bowl of berries
Lunch: 200g + 200g hake 200g spinach artichoke +
Snack: 1 peach
Dinner: vegetable soup + 1 skinless chicken breast + 1 plate of grilled peppers

Saturday
Breakfast: 1 +3 coffee toast with jam or honey
Snack: 1 kiwi
Lunch: 150g fillet 200g snow peas + + mixed salad
Snack: 100g of strawberries
Dinner: 200g prawns 200g + soy + 4 slices of melon skipped

Sunday
Breakfast: 1 cup of coffee + 1 fruit yoghurt
Snack: 50g cherry
Lunch: 10g + 200g duck breast salad with green beans + carrots
Snack: 100g of pineapple
Dinner: 1 slice of ham + 1 + 1 plate of boiled zucchini veal steak

Do not worry. It is not hard and learn quickly. The classical question of who is on a diet is what eating out? And so as not to risk you prefer not to accept invitations to lunch or dinner, trying to put off with excuses more or less plausible. The diet, however, should not be a cause of social exclusion, we must learn to choose. So let’s see how to move, assuming that a good breakfast is the foundation of everything and helps accelerate the metabolism

Never stand on an empty stomach, take snacks to maintain a high metabolism and never reach the next meal with a hungry crazy. If you are forced to eat in the cafeteria, try to choose simple things with vegetables. In this way you can get an idea of ??the calories.

If one day you decide to accompany friends or colleagues in a fast food you should know that there is excess salt everywhere and especially in fat foods sail. But always have a sandwich with grilled chicken and salad.

Even in a pizzeria there are rules to follow: first choose the most simple, then avoid eating the edge and never add oil on top. Have a salad as a starter, so you do not finish the pizza , and accumulate less calories.

They are so good, but avoid adding any type of sauce to your dishes (such as mayonnaise, tartar). Better the spices.

This is definitely the right time to talk about cellulite after a winter in which there are the almost forgotten, the summer with its costume fitting, requires us to look in the mirror and do a check of our skin. Result? If our cellulite is still there and maybe it even worse, you’re forced to run for cover. The first thing to do is change our diet. Do not think continuing to have significant results Magyar fried, sweet and super acoli. Hence a comprehensive guide to the foods that should definitely be avoided and which ones we can consume without problems.

Strawberries, raspberries, blueberries, currants: rich in bioflavonoids, vitamin C and salicylic acid, with diuretic action.

Pineapple and Papaya: excellent water retention.

Citrus fruit are rich in vitamin C, protect capillaries.

Kiwi: fruit rich in vitamin C to strengthen capillaries.

Banana, rich in potassium, which counteracts the water retention.

Asparagus: diuretic par excellence vegetables that contain substances called saponins.

Chili: rich in bioflavonoids, the health of capillaries and blood vessels.

To eat often:
- Milk and low-fat yogurt
- Fish
- White meat (chicken, turkey)
- Fruits (except the too sweet like grapes and bananas)
- Vegetables and legumes
- Mineral water
- You ‘and unsweetened tea

Eating in moderation:
- Pasta, bread and rice
- Eggs
- Fresh cheese (ricotta, mozzarella)
- Sliced ??thin with no fat (raw and cooked ham, bresaola)
- Olive oil
- salt

To delete:
- Cured meats (salami, sausage, bologna)
- Fat cheeses and cured
- Smoked and preserved foods
- Red meat
- Pizza and flatbreads
- Crackers and breadsticks
- Butter, cream and sauces
- Fried foods
- Sweet
- Dried fruit and syrup
- Alcohol and fizzy drinks and sugary

We say it often: the Mediterranean diet is one of the best in the world without any doubt. There are always many studies that reveal new possibilities of this diet: the latest study in order of time points such as the Mediterranean diet can significantly improve heart function even congenital . The research was carried out on pairs of twins and was published in Circulation: Cardiovascular Quality and Outcomes. The twins were 276 twins, identical or heterozygous, and it was evident that proper nutrition could actually improve heart-related problems.

The unit of measurement of the researchers was the heart rate variability, which is the measure of how the heart is ‘form’: the lower the value the higher the risk of cardiovascular disease.

Who had therefore a Mediterranean diet had a variation up to 58 percent of those who paid attention to your diet. These data thus confirm a reduction of 14% less risk of cardiovascular death, a very important result for those who suffer from these problems or who simply want to prevent them.

“Our data confirm that the system that controls the heartbeat works much better in people who have a diet similar to the Mediterranean, with more fruits and vegetables and less fat, “said Dai Jun, one of the authors.

There are all kinds of diets and I must say that on our site you will find almost all. Today we add a new feature: the Pritikin diet. It is called this because it takes its name from his dad Nathan Pritikin, an inventor who had no qualifications in medicine (American engineer it) but by personal passion was responsible for preventing cardiovascular disease. This diet as you know used to preserve health. It is the study of a madman, because the engineer was made by a doctor to help, Lester Morrison. But let us see what this diet.

The diet is based on the assumption of low fat and proteins of plant origin. This serves to lower cholesterol and triglycerides, lest arise cardiovascular disease. But that’s not all it encourages the consumption of sugars and dietary fiber lenses, an energy source to make a lot of sport.

The Pritikin diet is much more rich in carbohydrates (75% – 80%) and much less high-fat (5% – 10%). In addition, Pritikin diet recipe contains no oil. Like any diet has some drawbacks: first of all, the percentage of proteins could be considered correct (20%) , but the source plant induces almost exclusively significant food shortages.

The almost total exclusion of meat and animal fats results in a deficiency of protein, as well as a near zero contribution of omega -3 and omega-6, due to the exclusion of fish. Are allowed plants of all types, dairy products (not the butter), coffee and tea, egg white, if cooked. It is an animal protein, but is taken into account.

Coping with the excesses of Christmas meals

We are getting closer to celebrate the most important holiday of the year, Christmas , and as we get to this date, begin to multiply our commitments, which almost always include a dinner or lunch with friends, coworkers, the old school or college classmates, family, etc. The temptation to eat more than necessary, is also present infected with the Christmas spirit, we allow certain foods that usually do not include in our daily diet. Not to repent when the first days of 2009 and see how we have gained a few kilos, here are a few simple tips that surely will not cost you follow:

Enjoy your food, chew slowly. Being compared to a delicious buffet, does not mean you have to try everything. Choose a starter salad, meat or fish main course (without accompanying carbohydrates), so you can enjoy dessert without remorse.
Controls the consumption of alcoholic beverages, calories and fat they contain, but not the only reason to drink more of the account can lead to problems, especially if you are driving. If you drink, always do a full stomach and do not mix different drinks.
You may think that skipping a meal or lunch, you will eat more at dinner, without the risk of weight gain, this is a mistake made ??at times. If you skip a meal, only increase the urge to eat at the next.
However, if you had a Christmas dinner or lunch, where you’ve eaten more than necessary, make a light dinner based on fruit or vegetable salads and yogurt.
Recover from a heavy meal following a bland diet (but complete), on successive days, and when you have a new food, your body will be clean, and have no complaints.
After lunch, take an infusion of mint, to help make a good digestion. Drink plenty of water between lascivious natural.

The benefits of yogurt

We all know that yogurt is an excellent food, can act as a substitute for milk and helps control our weight when we submit to diet to lose some kilos in a healthy way . However, this time we will know more about the extraordinary benefits of both our food and for the beauty and health.

Yogurt is a very popular food in the first place because it is a “fast food”, this means that if you do not have time for lunch, due to the hectic life you lead, just eat a yogurt with fruit will be enough food and energized to face the rest of the day (although this should be done regularly).

Did you know that a cup of yogurt contains only 120 to 200 calories? Yogurt is the nutrient of choice for those we care about our figure.
By containing carbohydrates, phosphorus, magnesium, zinc, calcium, protein and vitamin B12 will help strengthen your bones and teeth, besides being a great source of energy.
You can reduce the risk of some cancers such as colon and breast cancer. Their microorganisms protect or delay the appearance of certain tumors.
Facilitates assimilation and digestion of food you eat due to its enzyme content.
Contains probiotics, so it encourages the regeneration of the intestinal flora, preventing disease and premature aging. It is the ideal food for all patients.
It is the perfect substitute for milk, so that if you do not like this food, you can opt for yogurt you can find it in different flavors.
The skin on your face will also benefit. A mixture of plain yogurt with salt, is a great mask that will help close the pores of the face.

Food Preservation

While we consider some historical data, we know that conservation of the food itself, regardless of cultural and period in which people live, has been an obsession and constant concerns in human history.

As early as the Neolithic, for example, and as has been endorsed by hundreds of researchers, it became known that the cold would be for food preservation, to keep them in good condition, but it was not until Napoleon in the nineteenth century – conducted a campaign to encourage research in this field when it was discovered that the oil was a special and useful item for the conservation of fish.

With all this, and many efforts, was born the food canning process on glass, but then the Englishman Peter Durand kept making new containers turn a new material: tinplate, which allowed the thought lasted longer and the container itself was much stronger.

And so, after much research, and “years” of experience, today it is known that the conservation process does not alter the nutritional composition of foods, keeping them intact.

For example, light-sensitive nutrients such as vitamins K, A and folic acid is not lost with the passage of time by not giving the light itself to the contents of the can.

For many fish, oleic acid oil used for coverage and conservation features cardiovascular properties, preventing heart disease.

Incoming search terms for the article:

• FOOD PRESERVATION

Eat broccoli to improve skin health

According to the study presented at the annual meeting of the American Society for Cell Biology in Washington, the natural compound sulforaphane, abundant in broccoli and other vegetables would influence the treatment of genetic skin disease called epidermolysis bullosa simplex.

Epidermolysis bullosa simplex is a genetic disease that weakens the skin and causes it to break easily by a slight bump or friction, such as scratching.

Signs and symptoms are variable, can affect the hands, feet and heels, or in severe cases, the breakdown of the skin in much of the body generates infections, dehydration and even death in infants.

Dr. Pierre Coulombe, School of Medicine, Johns Hopkins University in Baltimore, noted that most cases of epidermolysis bullosa simplex due to mutations in the genes that encode the proteins keratin 5 (K5) or keratin 14 (K14), which are skin cells.

The researcher explained that the use of topical sulforaphane to treat the disease takes a functional redundancy in the keratin gene family.

When mice were treated with sulforaphane showed a significant reduction of the breakdown of the skin, since this substance can activate two keratin genes, whose sequence and properties are closely related to one of two defective genes of keratin in epidermolysis bullosa simplex .

That is, treatment with sulforaphane promotes the production of skin cells that reduce the breakdown caused by the lack of K14 in the mouse model. The authors claim that sulforaphane and similar drugs are options to prevent the breakdown of the skin associated with K14 mutations in this disease.

Coulombe hopes that in future sulforaphane treatment or is the main component of treatment for patients with the disease, as currently available treatments relieve symptoms but not cure the condition and have limited effectiveness.

While already obtained some evidence that when applied to human skin sulforaphane compound induces the correct genetic types of keratin, the team is taking the first steps to bring these results to patients.

Finally, note that the sulfurafano also may enhance detoxification of undesirable compounds and strengthen cellular antioxidant defenses. In addition to get from broccoli, can be found in cauliflower, cabbage, cabbage and radish. All these vegetables are “functional foods” because they contain a substance that promotes our health.

Incoming search terms for the article:

• eat brocoli for skin health

The most effective diet

CNN conducted an interview with a renowned nutritionist, and she stated that there were a series of studies, and determined that the most efficient diet and allowed people to download as many kilos as possible in a given time, it was the Atkins diet from which we were talking a while back.

Apparently the Atkins diet is the best diet today, and of course also takes the prize for the diet of the year, surpassing many other well-known.

The specialist also said that Atkins may be the best results, but the best diet is one that makes us a nutritionist, as our habits, our business, our schedules, our height, your weight, and our goals.