Diet and Fitness » diets

Diets with vitamins and minerals

onky — Thu, 03 Mar 2011 18:16:20 +0000

Diets with vitamins and minerals

Today, the woman takes diets from magazines, internet, friends, and elsewhere. A low percentage of people who came to the nutritionist in search of a balanced diet to lose weight. Beware of diets under 1200 calories a day.

The problem with self-control is that perhaps with diets do, we on-demand, throwing away what is gained in addition to not get the vitamins and minerals your body needs, so that before long you’ll be problems in your body, such as hair loss and other negative effects that poor nutrition.

Women should consume a high level of calcium daily, so you need to include dairy in your diet.

Benefits of daily physical activity

Saha Crash — Fri, 22 Oct 2010 03:05:12 +0000

Life is a matter of priorities, and priority should be taking care of our body. Not just to have a healthy appearance, but also to maintain acceptable levels of quality of life. Therefore, we must be aware of the importance that the practice of physical activity has on our daily lives.

1In physical activity benefit sometimes wait for a doctor to give us the alarm to improve physical activity a physiological imbalance (diabetes, hypertension, etc …)

But … why wait to have a problem to put solutions? Why not put the means to prevent potential problems in our bodies from an early age without waiting to develop? The sooner we start our life healthy activities, we will have more chances to enjoy a full and active life.

2by physical activity benefit it would advise making the effort to make time for at least 3 days a week to practice physical activity in a controlled manner. Daily we are overwhelmed by their obligations and forget about the most important thing is be careful to undertake all these activities properly.

Physical activity is compatible with any domestic or daily activity, we care for our children as we do weight training in our house (elastic bands, Forwarder, dumbbells, …) or ride the exercise bike, we can also go for a walk with our children while these bicycling or self-loading exercises in a park while they play.

Below are five activities simpler and lighter than any person of any age can do without any problem. Conducting these activities in a planned and controlled to maintain beneficial effects will our functionality.

In short, we recommend:

* Remove minimum 3 days a week, one hour each day to carry out these activities
* Perform these activities in a planned and supervised
* Commit to the completion of the exercise to be flexible with hours commensurate with the real possibilities of doing
* Search strategies to support our leisure with our family life and obligations
* Taking physical activity as a priority in our routine life but never as stressful obligation
* Enjoy a work out in a healthy way!

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Diet to Strengthen Your Defenses

Rie Moretti — Tue, 22 Jun 2010 01:12:45 +0000

Stress, sleep deprivation, lack of exercise and poor diet are some factors that can weaken your immune system. If you want to strengthen your defenses and prevent infection, these tips will be helpful.

The diet to strengthen your defenses must include daily foods containing the following vitamins:

Vitamin A plays an important role for infection and maintenance of the mucous membranes of the body. This vitamin is found in carrots, spinach, parsley, butter, potatoes, soybean oil, tuna and bonito fresh and frozen, cheese and eggs.

Vitamin C: Include in your diet fruits and vegetables rich in vitamin C such as pineapple, kiwi, mango, melon, strawberries, peppers, tomatoes, etc. A glass of orange juice is ideal for preventing colds.

Vitamin E: Includes dressing rich wheat germ oil, soybeans, sunflower and olive oil (extra virgin). It also includes a handful of nuts such as hazelnuts, almonds or nuts, in addition to being energy, are rich in essential fatty acids like omega-3s.

Folic Acid: If you think that folic acid prevents certain birth only during pregnancy, it is not, it is also important to the immune system because of this deficiency, is more antibodies in the body. You can find it in green leafy vegetables, pulses, fortified breakfast cereals, liver rich in this nutrient.

Zinc and Selenium also certain minerals like zinc and selenium, help to keep defenses at bay. The first is found in meat, offal, fish, pumpkin seeds, and the second in seafood, cereals, eggs, fruits and vegetables.

Iron: Its contribution in the body affects a smaller number of antibodies. This mineral is associated with anemia.

Diet to Combat Anemia

Rie Moretti — Tue, 01 Jun 2010 21:49:58 +0000

The anemia is caused by decreased red blood cell in blood. It can happen for two reasons: iron deficiency or lack of folic acid (a B vitamin).

The first is known as iron deficiency anemia and may be motivated by the non-iron absorption in the digestive tract, chronic blood loss or the absence of this mineral in the diet, which is usually the most common cause.

The anemia due to folic acid or folate is called megaloblastic or pernicious anemia. It can be caused by a diet deficient in folic acid, or drinking alcohol excessively (as it prevents the absorption of folate). Vitamin K deficiency is often seen in certain diseases of the lower digestive tract such as celiac disease, or people with cancer.

Fortunately, these deficiencies can be corrected by vitamin supplements and / or through dietary treatments for anemia, based on the incorporation of food in the diet that are ideal for combat.

Selection of foods rich in iron and folic acid. The iron ingested through food may be animal or plant. The diet to combat anemia includes the following foods:

• milk: dairy products in general are a good source of folic acid. You can find on the market milk and milk with added iron.
• egg: the yolk is known for being rich in iron.
• meat: meat, especially red, are the ultimate source of iron and its derivatives (blood sausage, liver, etc.).
• vegetables: Green leafy vegetables are rich in iron, eg spinach, kale, broccoli, artichokes, lettuce and cabbage in general.
• nuts: almonds, walnuts, pistachios, hazelnuts, etc., Are sources of iron.
• cereals: integers in general, brown rice, oats, etc.
• legumes: Lentils are a rich source of iron.

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The Slimming Properties of Pineapple on Diets

Kapplak McKayla — Wed, 10 Feb 2010 05:30:17 +0000

We have all read and also heard about the “Pineapple Diet”, but I do not like extreme dieting or unilateral if it is true that some foods have properties that help your metabolism to lose weight.

One of the many foods with slimming is the Pineapple, Ananas, pineapple, luscious fruit native to Brazil. It is a fruit that contains an enzyme called bromelain that helps metabolize food, their power to help digest fat is found which makes it ideal for a dietary regimen against obesity.

Pineapple is also rich in fiber, pectin and vitamin C, B1, B6, B9. Minerals Contains excellent, low in calories, and a good diuretic. Besides esparraguina and bromelain, contains potassium sodium that neutralizes acid, caffeic acid and arginine. All minerals that help eliminate water from the body, thus preventing fluid retention in the body which makes it ideal for a slimming diet as well as overweight there are many conditions related to water retention in the body drop , uric acid, arthritis, etc.

This same property makes excellent used for the treatment of cellulite, caused precisely by the inability to drain the fat cells and whose treatment is particularly interesting food using diuretics.

Adding pineapple to foods when cooking meat to stews such a piece of pineapple or a good splash of juice to the meat, we will soften them so that they are more edible, tender and juicy You be easier digestion of fats and proteins.

Add pineapple to salads, mixed possibly with the Papaya also contains bromelain, help to combat joint pain, generally being of benefit to all those people who suffer from rheumatic pains, arthritis, gout. Back problems, sprains or dislocations may be less painful and heal before with a good diet rich in pineapple.

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Erroneous Diets II

Sharon Keisha — Sun, 24 Jan 2010 23:25:07 +0000

3. Atkins Diet

It is a diet of so-called decoupled, which prohibits mixing carbohydrates and fats, as it states that carbohydrates prevent fat burning.
Allowed to eat all fats and the amount to be spread over six meals a day. It enables all types of meats, sausages, eggs, fish and seafood (except oysters, clams and mussels), semi-cured and cured cheese, butter and margarine, lard, pork rinds, mayonnaise, cream, pate, olives, oil and vegetables.

It is a diet rich in fats and very low in carbohydrates, making it a diet that may produce acetone (ketogenic). Its only advantage that reduces appetite. However, the disadvantages, which are many, make it a dangerous diet:

Increase of uric acid resulting from burning protein.
Increased cholesterol due to the large amount of fat is taken, and consequently can cause cardiovascular problems.
Gallbladder problems and constipation.

At first weight loss is done using the glycogen stored and removing water. From the third and fifth day glycogen stores are depleted so the brain will draw its energy to burn protein, strained the muscles, and fat, producing acetone (ketone bodies), which in turn causes halitosis.

4. Diet Montiñac

It is almost equal to that of Atkins, prohibiting mixing fats with carbohydrates, but it gets a certain amount of alcohol (a glass of wine with meals). It is based on not consider the calories in food, but their glycemic index (ability to raise blood glucose).

Distinguishes two types of food:

Foods with “bad carbohydrates”, which are those with high glycemic index (rise much sugar in the blood). Are potatoes, carrots, honey, chocolate, sugar, sweet drinks, white bread, refined flour, polished rice, nuts.
Foods with “good carbohydrates” (slightly elevated blood glucose). They are brown rice, whole grains, peas, beans, fresh fruit, chocolate, etc..

According to this diet, foods can be fried (no batter) and recommended to take the fruit away from the food and dessert ever. This diet emphasizes avoiding “bad carbohydrates” but, paradoxically, can freely take red meats, fish, eggs, meats, fatty cheeses, etc..
The excess of these foods causes increased cholesterol, triglycerides and uric acid, with consequent negative effects on the cardiovascular system.

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Erroneous Diets I

Sharon Keisha — Fri, 22 Jan 2010 09:24:36 +0000

Every day, lots of wrong diets that are followed faithfully by many gullible and that not only do not produce an adequate weight loss, but can be harmful to health.

1. Diet Water
2. Very low calorie diets
3. Atkins Diet
4. Diet Montiñac
5. Hollywood Diet
6. Macrobiotic Diet

1. Diet Water

It consists of drinking only water and vitamins and mineral complexes. On this diet, glucose needed by the brain will be extracted glycogen (a type of carbohydrate) stored in the liver.
After the first days, the glycogen stores are depleted and the brain gets the 100 grams of glucose need per day from protein.
The muscles and other body obtain energy by burning fat in a process that generates acetone, a substance that removes the feeling of hunger.
The use of proteins, which are plastic material of the muscles and other parts of the body, makes them suffer a deterioration in structure and function, making them especially dangerous when it affects the heart muscle.
The basal metabolic rate, which would be our caloric needs if we were to no activity, is reduced and tend to decrease in physical activity. If it continues to insist on water diet, muscle failure risks, especially the heart, which can kill the patient
When the diet is abandoned eventually gain the weight back, but recovery of the muscle is slow and difficult, especially the older the patient has.

2. Very low calorie diets

It is known, in general, VLCD (very low calorie diet). They provide 400 to 600 calories a day and are available in powder form, bars or shakes.

Include the proteins necessary to prevent damage to the body due to lack of protein, but provides little carbohydrate, so the energy we need is obtained by burning fat, thus increasing the acetone (ketone bodies).
Lack of fiber that should be managed separately to avoid constipation.
You should eat always with 2 or 3 liters of water a day.
Often there is an increase of uric acid, which is to be treated with medication.
By providing such a small amount of calories the body, reducing energy needs and spends far less, thereby preventing the weight loss is as dramatic as expected.
For all this, such diets should be used only when there are special circumstances which warrant a rapid decrease in weight (respiratory failure, sleep apnea ..) and always managed by a doctor.

Do not use when you have a disease, such as heart failure, kidney or liver disease or who has ever had a myocardial infarction or cerebral thrombosis, etc..

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Tips to Lower Weight

Ann Brown — Fri, 08 Jan 2010 05:32:49 +0000

If you are tired of such complicated diets, which appear everywhere and not just conditions totally never our lives. If you are tired of spending the weekend preparing dishes for the whole week regime of exact proportions and ingredients. If you are tired of having, to buy all the products weighed exactly in the right proportions. If you are artos all these things … Here are these tips on losing weight, but otherwise …

* Drink plenty of water. The FDA advised to drink at least 8 large glasses of water a day because clean water and helps your body digest foods better. If they are making arrangements Vds. is even more important to drink water at least 2 liters of water a day because it helps to eliminate fat and toxins.
* Make sport. It is indispensable! If you can not afford a gym, meet friends for running, walking, tennis, soccer or to do some kind of exercise, but move!
* Never eat standing and in haste, they eat very fast, without chewing it and swallowing the food. However, if you eat sitting relaxed and thinking about something else, chew better and eat less quantity.
* If you eat out, get used to ask for half portions, because the restaurants tend to put very large portions and we tend to eat everything we put, that is in excess.

* Instead of 3 large meals a day, is better than smaller ones do 5: a part of the 3 major, take a mid-morning snacks and then Snack on something. So eat less and your body does not store any surplus food from their 3 super foods. As not come hungry for food and dinner, eat less sure, that if you are 5 or 6 hours without taking anything.
* It is always best to take a juice or a flavored mineral water, a soft drink. Get used to it and see how it helps. Soft drinks have calories and sugar.
* Keep snacks handy things that are light, because it is hungry when you can chop things that do not get fat. Some good tips are: always have fruit at home, have crudités (carrots, celery) always clean and peeled in a glass of water in the refrigerator in the fridge always have a source of boiled al dente green beans and a bowl of salsa vinaigrette; have a salad made in the fridge or even take a taper to work, have skimmed yogurts …
* Use best frozen vegetables, canned it, and that canned soda and often have much less property than the frozen. One trick is to freeze in bags of frozen vegetables in small quantities, and each time will bring you only the amount you need and always will be in perfect condition.
* If you have a pot for steaming vegetables, buy it! Steaming is the best way to cook, maintaining all its properties and vitamins and have very good taste. When boiling, many of their properties fall into the water. And they know better than selling pre-cooked and they contain fat.
* Aside from his life radically chips, cheese doodles, fried corn …. They’re all full of fat and calories. Instead, you can eat nuts or dried fruit (apricots, raisins …), which have the same calories but at least they have more vitamins and nutrients beneficial to the organism.

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High protein diets, lose weight and build muscle

David T. Green — Sun, 15 Nov 2009 23:20:30 +0000

Any exercise you do, either aerobic or anaerobic, affects the functioning of muscles, the fact of not using large Quilaja does not mean that muscle tissue is being destroyed.

Weight training coupled with high volume aerobic exercise and a significant reduction of calories that usually accompanies any fat loss program, can have a harmful effect on the tissues rather than the intense workouts with weights.

To reverse or at least minimize this potentially stressful stimulus for muscle, we have to consume about 30% over our total protein intake. Why?. Our body needs sufficient amino acids to retain or develop muscle tissue, which is the center of our metabolic engine.

Having sufficient protein is also important in the days when we went down about carbohydrate intake to 50 or 45% of our total calories. At that time, we need to dispose of excess amino acids to be used occasionally throughout the day to aid in energy production (gluconeogenesis) and fat use.

This case differs from the ketogenic diet in one fundamental respect: that of time. The longer your body to produce glucose using amino acids, more will be doing our ketogenic diet.

Furthermore, the protein offers additional benefits to satisfy better than carbohydrates and fat. Calorie for calorie, protein fills us before, something very positive if we are accustomed to eat much.

Dr. SD Poppit and partners of the MRC Dunn Clinical Center in Cambridge, England, discovered that when people ate a low calorie diet that contained primarily carbohydrates, protein and fat, protein content only significant effect to reduce the feeling hunger. The group also consumed less protein calories.

If the protein tends to make us feel fuller and do not consume as many calories per meal, hypothetically would take less calories a day, which in turn would create a bigger calorie deficit and leading to increased fat loss and weight.

Increased protein intake during calorie-restricted diet does not mean that the total protein increases, only the percentage of calories from protein is higher than during our normal diet.

As explained in Fitness Gym, a good rule of thumb is that we must always keep our protein intake in about 2 grams per kilo of weight or about 30% of our total caloric intake. Occasionally, we may derive up to 45% of our calories from protein, but only for periods not exceeding three weeks.

This pattern although it works well for people who train regularly with weights intensely, is not appropriate for everyone. If you seek a high protein diet to improve your performance or to lose weight, consult a nutritionist to establish the proper amounts to your case.