Archive for the ‘Diet and Nutritions’ Category

Often they say they want to reduce their cholesterol . However, this is not totally correct a sentence, whereas in reality, cholesterol is essential for the functioning of the body. Let’s say that it is important to reduce LDL cholesterol, the so-called “bad” cholesterol, which if it reaches too high levels can be particularly dangerous for the heart and arteries.

What kind of power can effectively help to control cholesterol?

First, it is important not only reduce the foods that are high in cholesterol, but also to increase those which raise the good cholesterol, or HDL cholesterol.

For this we must increase the consumption of legumes and vegetables in general, and whole grains. Legumes, in particular, play a major role in controlling cholesterol because they help eliminate.

As for cereals, particular attention is paid to ‘oats, which decreases the level of LDL lot. It can be eaten in the form of flakes, flour and bran, delighting in the delicious dishes healthy and delicious.

Very important are also fruits and vegetables. Among the anti-cholesterol fruits, especially citrus fruits and is reminiscent of apple , carrot and green food is considered the most active in the defense of our roads. And if you fly over on attention to breath, you can take the positive aspect of garlic and onion that will not only decrease LDL, but against increase in HDL cholesterol or “good.”

To flavor their dishes, the best to use extra virgin olive oil. Butter and margarine to be avoided! Milk and yogurt are allowed in their lean version. Green light for fish . Restricted, however, whole milk and yogurt, cheeses, sausages, cured meats and red meat. If the latter you can not do without, remove visible fat can improve the situation.

It is also essential to check the labels of products that are sold in supermarkets, because they may contain fats dangerous to health , such as saturated fat, trans and hydrogenated.

The syrup, maple is very popular as a sweetener: it has a more fluid consistency of honey and has almost the same color, and is usually used to cook sweet (as a sweetener makes only 250 calories per 100 g, much less sugar ). But good sweet syrup, it also has antidepressant properties and energizing.

Maple syrup is obtained by boiling the sap of maple sugar maple and the black, and it is a product originates from North America, or Canada (which gives rise to 80% of world production of maple syrup), and some areas of the United States, for example, New England.

It is very nutritious, rich as it is the body of essential nutrients, like potassium, calcium, iron and vitamins , and is also an excellent source of zinc, a mineral that helps prevent neurological damage atherosclerosis.

Being a strong tonic, maple syrup helps those who need it to get stronger and feel more perky especially in the beginning of autumn, when the change of season brings sadness and loss of some forces’ to anyone.

But the properties of maple syrup is not only energizing and “anti-fiaccarella Fall” actually has a lot of this nutrient substances that also stand to food antioxidant (anti-aging), anticancer, antibacterial and anti-diabetic. And if you think what is good and sweet, it almost seems a miracle that finally something delicious is also a real blessing for health.

To reap the best benefits of this delicious nectar, just mix a teaspoon of maple syrup to a glass of water , which will also sprinkled with lemon juice. Drink a glass of this mixture on an empty stomach is like swallowing a real magic potion and feel strong as Popeye after the spinach fabulous!

If you have neglected a bit ‘your physical appearance and you have granted some vice in more than one at the table, following the end of summer, know that this is the right time to fix and get back into shape before the Christmas holidays and avoid, so, to add pounds of pounds at Christmas. The latest in the diet is called Diet Pritikin, a vegetarian diet of the mold with little fat .

In fact, fats provide only 10 percent of calories, are against the increased intake of carbohydrates and dietary fiber, which represents 65 percent of daily calories consumed. So if you assume that foods provide only 9 calories per gram is normal that you lose weight. But note that the diet can be conducted for a short period of time, up to 14 days, because a certain amount of body fat is essential to ensure the “essential fatty acids” that we are not able to synthesize.

Fats are also essential because they help the body absorb vitamins (A, D, E and K). In addition, the continued diet can deprive the body proteins of high quality are those that occur in food of animal origin like milk, meat, fish, etc.. The same goes for some minerals such as calcium, iron and zinc.

That said here is the sample menu:

Breakfast: orange or apple, or two slices whole grain bread, bran, low-fat plain yogurt;
Lunch: lentil or vegetable soup, salad, cabbage or broccoli or grilled vegetables, whole grain bread, skim milk;
Snack: raw carrots and celery or an apple;
Dinner: brown rice, salmon, shrimp or thin, steamed vegetables, apple or orange, tea or herbal tea draining and cleansing.

The swollen belly is more often associated with the annoying phenomenon of bloating , abdominal distension, or the sometimes painful due to the presence of excessive gas. The causes of bloated stomach from bloating are varied, ranging from the introduction of excessive air swallowing during the fermentation of food in the intestine to farcical impaction with diseases that can affect the movement of intestinal gas .

It is also quite obvious that this situation may be somewhat a result of certain habits and, conversely, it is equally obvious that some food choices can reduce this rather annoying problem.

What are the foods that promote bloating?

The high-fat foods
The frying
The whipped cream
The puff pastry
The carbonated drinks
Alcohol
The tea
Artificial sweeteners such as mannitol, sorbitol and xylitol
The milkshakes
The cocoa
The chocolate
Legumes
Onions, cabbage, brussel sprouts, turnip greens, eggplant, carrots and lupins
The smoothies
Mayonnaise
The zabaglione
The ice cream
The pastries fresh and dried
Sugar
The jam
The crumb of bread
The fermented cheese or spicy

What are the foods that fight instead of bloating?

Fennel: the moderates intestinal fermentation and promotes the expulsion of air.
The cranberry and the myrtle, and have properties antifermentatives .
The apple: regulates intestinal fermentation reactions.
The mint helps eliminate gas.

In addition to food, there are also some bad habits that can promote bloating. These include, for example, the food without chewing, or eating meals at times unruly, eating vegetables required to soak for too long, drinking from the bottle or through a straw, the combine certain types of foods such as meat and cheese , eggs and vegetables, much meat with bread or pasta.

Generally the weekends are more relaxed and do not want to deprive us of some dishes or desserts that are shared with the family, but if we are not careful the week we gain too much weight, for it presented a healthy diet that can be deployed from Monday through Friday, leaving weekends for us tastes.

INDICATIONS:

Banned alcoholic beverages, sugary soft drinks (also the light) to drink water, water with lemon and tea.
Minimize consumption of coffee to 2 cups per dia.Si possible, place 1 / 2 cup of coffee with skim milk and complete.
Replace the sugar for sweetening tea or take alone.
Expand the range of teas and keep trying different herbal teas without sugar until you find the perfect flavor for us.

Weekly diet:

MONDAY:

BREAKFAST: 1 cup skim milk or lactose-free to brew (coffee, malt, mate, I) with sweetener or alone.
+ 2 whole-grain crackers with jam light.

MID-MORNING: 1 manzana.Beber water until lunch.

LUNCH: Chicken Salpicon: boil skinless chicken pieces, then cutting up and on a plate or bowl add chicken, 1 cup
peas, cooked carrots 1 cup diced, boiled broccoli florets, blanched red pepper strips.
Garnish with 1 Tbsp. olive oil or sunflower oil, salt and lemon juice (optional).

Mid-afternoon: 1 low-fat yogurt.

SNACK: 1 serving gelatin with pieces of fruit diet + infusion with sweetener.

Dinner: 1 cup broth + 1 diet soy Milan Neapolitan + lettuce, tomato and onion + 1 cookie.

TUESDAY:

BREAKFAST: 1 cup skim milk or lactose-free to brew (coffee, malt, mate, I) with sweetener or alone.
+ 1 grain toast spread with low-fat spreadable cheese and 2 teaspoons light jam.

MID-MORNING: 1 orange. Drink water until lunch.

Lunch: 150 grams of lean red meat (decreasing) grilled with garlic and oregano (optional) with 3 slices of boiled pumpkins + salad of lettuce, garnished
with 1 Tbsp. olive oil or sunflower oil, salt and lemon juice (optional).

Mid-afternoon: fruit salad or 2 pieces of fruit in season.

SNACK: Infusion preferred one with 2 bay unsweetened biscuit or 1 muffin.

Dinner: 1 can tuna girl diced tomato + natural + 1 cup of peas + onion rings + 100 gr of green beans or boiled beans.
Garnished with 1 Tbsp. oil, salt and pepper.

WEDNESDAY:

BREAKFAST: 1 cup skim milk or lactose-free to brew (coffee, malt, mate, I) with sweetener or alone.
+ 1 grain toast with 2 slices of cooked ham.

MID-MORNING: 1 low-fat yogurt.

Lunch: 100 grams of mushrooms à la Provencal with 100 g of boiled rice + 1 fruit.

Mid-afternoon: 2 pieces of fruit in season.

SNACK: Infusion preferred sweetener or single + 1 portion of gelatin diet.

DINNER: 1 / 4 chicken + baked or grilled lettuce, tomato and cebollas.Adorer with oil, salt and lemon juice

THURSDAY:

BREAKFAST: 1 cup skim milk or lactose-free to brew (coffee, malt, mate, I) with sweetener or alone.
+ 2 whole-grain crackers with jam light and fat spreadable cheese.

MID-MORNING: 1 orange

Lunch: 150 grams of red meat or hamburger with mustard + 1 boiled or steamed broccoli + salad of tomato and onions.

Mid-afternoon: 1 low-fat yogurt.

SNACK: Fruit Salad with sweetener + infusion.

Dinner: 2 egg omelet with ham and cream cheese + lettuce and bean sprouts. Garnished with oil, salt.

FRIDAY:

BREAKFAST: 1 cup skim milk or lactose-free to brew (coffee, malt, mate, I) with sweetener or alone.
+ 2 whole-grain crackers with jam light and fat spreadable cheese.

MID-MORNING: 1 apple

LUNCH: 3 tablespoons of sardines (in oil, drained and rinsed) with 2 hard boiled eggs sliced ​​potatoes with 100 g /
Diced boiled potatoes diced tomatoes diced + + lines of cauliflower boiled + 1 cup of peas. Garnished with 1 Tbsp. oil, salt and pepper (optional).

Mid-afternoon: 1 serving fruit jelly

SNACK: Infusion preferred sweetened with 1 slice of bread with 1 slice of whole ham and cream cheese.

Dinner: 1 cup broth + media diet chicken breast grilled with garlic and parsley with salad.

 

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Diet is the number one contributing factor for developing cardiac complications. With respect to diet, we must consider the foods that benefit our health.

Prevention is better to choose a disease only regret is filed. Today, there are so many fast food chains are everywhere easily accessible.

Fast food does not usually serve lean meats. Above all foods consisting of animal fat that become plaques inside the arteries, clogging blood vessels and leads to heart disease.

Here are some tips on how to have a healthy diet that is best for the heart:

* Avoid processed foods containing vegetable shortening. Shortening contains trans fatty acids that are linked with heart disease.

* Choose fat-free dairy products and low in fat.

* Choose whole grains for your carbs, getting at least six or more servings. Not only is it good for the heart is also recommended for people with diabetes to maintain their blood sugar normal.

* Eat fatty fish such as tuna, mackerel, sardines and salmon contain omega-3 fatty acids. Omega-3 fatty acids are excellent for lowering blood cholesterol, improve blood vessel elasticity and make the blood thinner so that the blood is less likely to clot the blood vessels.

* Eat plenty of fruits and vegetables, getting at least five servings or more. Fruits and vegetables contain antioxidants that protect the heart from disease. It is better to choose fruit for dessert as an alternative to high-calorie sweets.

* Eating raw garlic. It has a compound called “allicin” which, according to studies helps to lower LDL or bad cholesterol.

* Eating foods that contain vitamin E. It has been shown to help the body to reduce blood cholesterol. Foods that have the most vitamin E are avocados, green leafy vegetables, vegetable oil and whole grain products. It is better to get vitamin E from natural foods and not supplements.

* Eating nuts and seeds. They have been proven to protect the heart of the disease.

* Drink alcohol in moderation – no more than two alcoholic drinks a man and a drink of alcohol for women. Helps reduce the risk of heart disease.

* Avoid salty foods that are high in sugar. Salty foods should be avoided, especially by people who have existing high blood pressure or hypertension. Foods that are high in sugar content are high in calories and not good for heart care.

* Literally remove any visible fat on your plate. For example, removing the skin from chicken and eat only meat.

For dessert always choose fresh fruits.

* Do not fry instead of frying use a grill or oven to a lower calorie intake.

Always try to balance calorie intake with physical activity the body uses calories and so maintain a healthy body weight.

Always keep enough physical activity to maintain overall health. Finally, consult your physician for ongoing monitoring of their health in general.

There are varieties of plants to help promote weight loss does not mean that eating these vegetables we eat junk food and lose weight, this means that plants exist in nature allied to the human diet to complement a healthy diet and exercise appropriate.

Plants that help you lose weight:

1) FUCUS: Bladderwrack is a seaweed that is sold dried, is an herb that promotes the inhibition of appetite, brewing and drinking 2 cups a day.

2) Spirulina: It is a freshwater alga, comprising between 60 and 70% more digestible vegetable protein for humans than beef. An inhibitor of appetite and decrease body weight.

3) LEMON: The lemon is considered a miracle fruit is diuretic, antiseptic, cleansing the liver, drink lemon juice with hot or warm water without sugar before eating or after.

4) BITTER ORANGE: The skin of the bitter orange helps increase metabolic rate, consequently, more fat is burned. Make tea by boiling the skin of an orange (washed well) in water, then let cool and drink 2 glasses per day.

5) ANANA / Pineapple: The pineapple is an excellent diuretic and fiber intake, favors the elimination of accumulated fat deposits. It is important to eat fresh pineapple unpacked.

6) CARROTS AND CELERY: Both carrots and celery, add negative calories the body, this means that the body uses more calories in digestion than they supply these plants.

7) SWAB: It is diuretic, detoxifying, promotes removal of fat deposits. Drink tea 2 times a day.

Guarana: Guarana increases basal metabolism and consequently favors the elimination of accumulated fat.

Inside or outside, localized or distributed, in arteries or under the skin, the only certainty is that excess fat in our body are not at all healthy.

And if we see ourselves as we remove this excess fat as best as possible, so while we mold our figure able to improve our health.

Takes note of the following habits that will help you eliminate that extra fat:

First note that it is not to stop eating, because that would also lose body fat and muscle fat. What you do not is to look at what makes the scale portions, eat more healthfully.
Do not overdo the amount. The fat we eat is converted into body fat quickly. This is the first that is stored and the last to be spent.
Use olive oil as the main source of fat.
Take five portions of fruit and vegetables a day. Together with cereals and legumes provide fiber, which lowers cholesterol levels.
Eat oily fish (salmon, tuna, etc.) once a week minimum. This is a healthy fat.
The bread provides more fiber. Despite its bad reputation, not fat, not high in fat, although the gain if accompanied by sauces and sausages. Choose tomato and olive oil, for example.
Add nuts to your diet. Daily consumption of a handful of walnuts or almonds reduced by 50% the risk of heart disease by reducing cholesterol. Nuts also have a great power so satisfying to help maintain the diet.
Dairy is best to be skimmed. In recipes that include cream or whole milk replace them with skim milk, evaporated milk or buttermilk. And if it comes to sauces, you can use yogurt.
Use salt in moderation and drink plenty of water. This will facilitate the removal of waste and prevents fluid retention that aggravates cellulite.

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Include in your daily diet nutritious, filling, distributing them in a balanced manner is the key to maintaining a healthy weight.

We all know that to make five meals a day is optimal, however, when planning the menu, snacks mid-morning or late afternoon are the most “problematic” because we do not know what to eat to satisfy our appetite just right.

Smoothies, juices and wines that provide vitamins and satiety may be the best snack or a great accompaniment to our meals.

Takes note of the easy recipes that we present below, these include low-calorie but many nutrients, both essential requirements in any weight control diet.

A satisfying soup, simple and fast you out of trouble when you do not know what to cook. Boil two onions, tomato, celery and cabbage for 20 minutes. You can keep in the fridge, but always drink it warm. Take it between meals and feel particularly satisfied.
A smoothie with spinach and carrots is the best example of that can get vitamins and minerals without gaining weight. Blend and drink this juice whenever you want.
Mix vegetables and fruit in one juice is a good idea to take advantage of all the qualities of both foods. The days when you feel bloated, prepares a juice with cucumber, pineapple, celery and orange. These ingredients are diuretics, which help you lose fluid, besides your stomach will feel full for a long time.
Numerous studies claim that the skimmed milk helps to increase feelings of satiety. If you do not want just a fruit juice, try preparing it with skim milk or low-fat milk, apple and pear. If possible, wash the fruit and insert it in the blender with skin, because the fiber is concentrated there also contributes to heart’s content for longer.