Fruit and Vegetables - ratio of portions

Nutritionists recommend eating between 5 and 13 servings of fruits and vegetables a day, but for most people it is not clear as quantity.

So we decided to raise the curtain of this food secret.

Recommended doses of fruits and vegetables vary by age, sex, physical activity and overall health. Only dietitian can analyze these indicators and recommend appropriate number of servings per day basis.

We will disclose how much is hidden behind the mysterious "a portion":

- 1 small apple = 1 serving

- ½ cup chopped raw fruit / vegetables = 1 serving

- 1 large orange = 1 serving

- 1 cup green leafy vegetables = 1 serving

- 1 banana = 1 serving

- 1 small bell pepper = ½ portion

- ½ cup berries or grapes = 1 serving

- ½ cup cooked squash = 1 serving

- Etc.

Read more »

Tips for burning calories lazy

Here's how to burn extra calories even when traffic is not your favorite thing, but your work requires almost all day sitting at the computer.

1. Shape your thighs while sitting - it is therefore necessary to collapse the legs to an angle of 90 degrees. One after another knee lift, with a maximum height of the desk. When the foot touches the desk, back to starting position. With each leg movement makes it 10 times in four series;

2. To shape the abdomen in the sitting position necessary to bend your abdominal muscles for a few seconds and relax. You'll love the results soon;

3. Talks are also a way to burn calories - as you do not believe you are talking, you waste energy, and thus forest and calories;

4. If you want to lay hands sort - this is an ideal way to deal with skin that hangs just above the elbow and is causing much anxiety and unpleasant emotions;

5. Rolling chair do you ensure that cost many, many calories. For this purpose it is necessary, however no additional persons to hinder movement.

With all these tips you want to say that the burning of calories even in your office or home is possible as long as you wish.

Read more »

Five Tips to keep your figure in their winter

Winters are generally perceived as a season in which the filling. The lack of sunny days, we substitute with sweets, chocolate and something something  crocquaient - just to not feel gloomy, we are not sad and cold. And not to mention lack of exercise - the combination makes the winter season really gain.
That's why right here comes these simple 5 tips through which you will not lose weight during the winter, but at least it will not meet in the spring with more rounded shapes.
What are these rules:

• Bet on soup - the more often you eat soup, the more slender will save for warmer months. It was after a series of experiments that people soup lunch more often take an average of 100 calories and less every day;
• Think of your figure - every time you want to transgress the border and indulge in something tasty, imagine how good you look if you do not eat;
•  Noting - tested trick to eating less, regardless of the season is to write what, how and when we ate. This will feel uncomfortable to ourselves;
• Focus on "good" cab's - when our menu lacks carbohydrates, we are often prone to depression and other emotional problems. So should not be deprived of them, but simply to weed out;
• Find a job - you spend lazy winter evenings watching TV, are busy with something that will both raise your mood, but also burns calories.

Read more »

Nudge your metabolism

I will now issue a secret - there are foods that are able to activate your metabolism to the extent that while eating - burn calories. Yes, this is not science fiction or just another rumor, but the truth.


Some culinary creations literally lit a fire in your digestive system - only without panic! This fire is good because it burns calories that make your clothes to shrink.

Whole foods cause your body to burn twice as many calories as they degrade, especially those rich in fiber - oatmeal and brown rice. Add oatmeal to your milk yogurt for dessert, if you do not love them as a separate breakfast - and add a spoonful of honey instead of sugar, you can put different fruits. Many people do not like brown rice, because it's hard, but instead of giving up its beneficial properties, it can mix with other types of rice.

While you eat lean meat, your body burns about 30% of calories during digestion. Pure protein have the highest thermogenic effect (body spends energy digesting food) - chicken breast, turkey breast, wild game, lean red meat, fish, shellfish, egg whites.

If you eat a steak than chicken white meat, which contains about 300 calories, then your body will consume 90 calories to make it bold.

Low-fat dairy products are suitable for building and maintaining good muscle mass, further helping the metabolism to cope with the processing of nutrients. Calcium and vitamin D did participate in many important processes in the body.

Green tea is the enemy of overweight. A study published in American Journal of Clinical Nutrition, shows that consumption of 4 cups a day reduced weight more than 3 pounds in 8 weeks. Useful substance in plant metabolism speeds up briefly after consumption. If you want yourself slim without undue effort, including green tea in your diet.

Eat lentils, experts advise. One cup of this legume provides the body 35% of the daily ration of iron, which is good news for people who suffer from a shortage of this important matter.

When the body suffers from lack of iron metabolism slows down because there is no necessary resources to operate effectively.

And last but not least - hot peppers. Kapsatsinat - the substance that gives peppers for heat, so heat inside your body that calories are starting to melt. You can eat them fresh, dried, cooked powder .... Add to hot food as your stomach allows you to burn extra fat. Pungent but not recommended for people with sensitive stomach problems like ulcers, etc..

Otherwise we are left but to wish you a good appetite and successfully burning calories!

Read more »

Diet according to blood group

Although unproven from a scientific perspective, according to blood type diet has gathered many followers. Its principles are clear and precise, and its recommendations are not inconsistent with the health standards of food and yet to many it may seem ridiculous.

The only mandatory requirement in the diet is to match any food you put into your mouth with your blood type - AB, A, B or 0.



The diet was invented by Peter D'Adamo, who is a naturopathic their beliefs. He said blood group directly affects the digestive process and therefore for certain groups of people are good some foods, while others are harmful. He also believes that certain blood group may increase the possibility of developing certain diseases.

The main criticism of the regime are:

• The lack of sufficient scientific evidence (if such ever existed)
• Compliance with the diet can be quite difficult, especially if more than one family member Jan. respected and they have different blood group.
• Blood group diet can not taste any.

What foods can eat

To eat according to the principles of Peter D'Adamo, you should not only eat certain foods, but according to sport your blood type.

Zero blood type is considered the oldest. If you belong to it, then your digestive system (at least according to supporters of the diet) has not changed since ancient times. And as you might have guessed, our ancestors were hunters by nature. Therefore, if you are blood group 0 you will be most useful lean meats, fish and chicken. People who have a zero blood group should limit cereals, beans and bread. Their genes are the most suitable resistive (power) sports workouts in the gym.

If you do your blood type is A, it is best to follow vegetarian diets. The reason for this is that people with this blood type are inherited less than "hostile" genes of our ancestors. In this case, your diet should contain mostly grains, organic vegetables, and soy protein. For the genes of blood group A recommended sports activity that is low or moderate intensity.

Blood group B was characteristic of nomads. According to Peter D'Adamo to their digestive system is more modest. These people can consume dairy products, low fat, but also meat and crops. For them is not recommended consumption of wheat, lentils and corn. If you are in people with blood type B is recommended that physical exercise should be moderate in intensity and time.

People with blood type AB have a much more "sensitive" digestive system. Therefore, they should avoid the consumption of chicken, beef, and pork, but at the expense of their ideal tolerate seafood, dairy products, and agricultural products. For them, it is recommended that sports activities, which have a low load.

How does diet


The author of the diet according to blood group D'Adamo there is no universal diet. In his view there is no way a kind of diet have identical effects on a large group of people because they are unlikely to be of one blood type. Followers of the diet believe that the different blood groups have different lifestyles.
The diet is based on the principle that there are specific proteins in different foods, but they can not be processed the same people with different blood groups.

If a person consumes foods that are not suitable for his blood group, it can significantly slow down its metabolism to constantly complained of swelling, and even develop cancer. To avoid these consequences should follow a proper diet according to your blood type, author of the lock mode.

According to D'Adamo foods are classified into three categories:

• very helpful
• neutral
• which should be avoided

According to followers of the blood group diet foods act as a useful medicine, neutral - such as food, and those to avoid - like poison.

Expert opinion


According to David Groth, who is spokesman for the American Dietetics Association diet according to blood group encourages rational nutrition. It is never stated as to avoid healthy foods like fruits and vegetables. In his view, any diet that is based entirely on blood group is frivolous, since at this stage it is only a theory, unsupported by scientific evidence.
Critics reject the assertion of the D'Adamo, there is a connection between blood type, diet and disease. The reason for this are many surveys, none of which confirms the scientific theory.

Food for thought


Interestingly, this diet, though unproven, has gathered many followers. The reason for this is that many people diet is to understand and follow quite easily.

Before you decide whether you are for or against blood diet should not forget that it is not proven by scientific facts and evidence.

Read more »

How to lose weight - some useful truths

Turning to arrangements aimed at reducing weight, you must be aware that the result may not occur quickly. Alone we are convinced that diets that lead to rapid weight loss with yo-yo effect, ie for a much shorter time than we are from the treatment leads to return of baseline weight, even with the extra weight. Abundantly clear is that such regimes are not healthy and if you do not affect health at the moment, in the long run lead to serious consequences and distortions in the metabolism in the body.

Although supply and pharmaceutical products promising weight reduction, the truth is that there is only one way to achieve lasting and effective weight loss - to consume quality food that provides necessary nutrients to individual energy needs of the organism.

First step. Limited, not only for a certain period, but did consumption of products that carry excess calories. This group liquid foods that we often forget to calculate - coffee specialties, smoothies, milk drinks, alcohol. The refusal of calorie-rich fluids leads to easier and faster deprivation of a few pounds.

Move more. Not necessarily required to attend gym or run the stadium every day. Try to move more in everyday life: walking, instead of taking the vehicle for two stops, Ride with the kids, take the time to walk, even cleaning at home is a way to keep in shape as long as it is organized and efficient .

The trick is that the food we need to accept it in small portions throughout the day. This stabilizes the amount of blood sugar, which controls appetite, constant level. In a balanced menu in the ratio: 40 vegetables, 30 cereal and 30 protein energy charge is maintained for a longer period for the body. Skipping meals, especially breakfast, does not help weight loss. In fact, those who do not eat during the day or skip meals, overeat at night.

Without water not working! Often you tend to confuse thirst with hunger. Acceptance of sufficient water to ensure no exam hunger when the body does not really need food. More importantly, water participates in all processes in the body and helps absorption of nutrients.

Depression - extra calories. Studies show that when we are bored or sad and worried reach for food. For this purpose, must find the reason for the negative emotional state and sought to solve the problem. In the event that frequent feeding is due to lack of exercise and a surplus of free time, finding a hobby or participation in group activities are a variant of decision.

Read more »

Food supplements that promote weight loss

Losing weight, if desired, and preferably substantially improves emotional and physical health, but it is a slow process. That's why some of those who wish to reduce their weight to resort to supplements to help him. These tablets are generally influence appetite, absorption of certain nutrients or accelerate metabolism.


Experts do not recommend most of those on the market for weight loss supplements, because their usefulness is uncertain, except that they are not tested for side effects and damage that can cause health. For example, such a supplement ephedra, which leads to heart attack and stroke.


But there are supplements that can actually help with weight loss and are safe for health. We present six of them:

• calcium
• fiber
• conjugated linoleic acid (CLA),
• green tea extract,
• substitutes for food
• orlistat.

Tip of the specialists is before you take a supplement to the advice of a doctor so that there is no harm in the individual case. Supplementation does not preclude the need to introduce a well planned schedule of eating and regular exercise are the main methods for reducing weight.


Calcium

We know that calcium is needed for strong bones, but also this mineral helps reduce fat while maintaining muscle.


Research results are conflicting, some found a link between use of calcium and weight loss, others - not.


Study of the American Association dietika shows that a better effect in diets aimed at weight reduction, including a low-fat products than taking calcium tablets. For this purpose it is necessary to eat three servings of yogurt or milk products a day.

Only another study in which women undergoing weight loss by taking 1 g of calcium daily, it appears that reduce more fat than women, placebo-makers.

Although in this study no difference was observed in reduced weight, the researchers suggest, however, favors the process of calcium loss.

According to another hypothesis, the scientists low fat products are more effects, probably because of the presence of other specific protein, magnesium and minerals in combination with calcium also have the desired effect.


Conjugated linoleic acid (CLA)

No matter how odd some types of fats help weight loss = This group includes conjugated linoleic acid, a fatty acid is a natural ingredient naturally found in dairy products and red meat.
From the results of clinical studies found that CLA helps reduce body fat and muscle formation. The additive effect was observed in a group of overweight people, they take 3.2 g of acid every day for six months. At the end of the period, it appears that they have lost more.

Conjugated linoleic acid, however there are some side effects - irritates the stomach, causing diarrhea and vomiting.

Fibers

If you wish to lose weight is appropriate to eat more fiber, which create a sense of satiety. This reduces the amount of food absorbed.


Recent study demonstrated that overweight and obese who take fiber supplementation daily feel less hungry after eating than makers placebo. This is sufficient fiber to be used in dietary regimes in order to reduce weight.


According to nutritionists foods that are processed for longer suppress appetite in the stomach for a longer period. Suitable bran cereals (wheat, oat), but expert advice, they are taken in moderation, not to gut load.


If you decide to take fiber, they must be added to the dietary regimen gradually. Acceptance of sufficient fluids is mandatory conditions against constipation by eating bran.


National Academy of Sciences, Institute of Medicine recommend that men in the U.S. before the age of 50 to take in 38 grams of fiber per day, while those over 50 years in 30 women on the recommended quantity is respectively 25 and '21

Half the recommended amount is usually supplied with the diet.


Green tea extract


It is known that green tea contains antioxidants. Substances contained in the leaves in addition help the weight loss process.
Although no data are available from studies of people who can demonstrate the effectiveness of the extract for weight loss experts believe that regular consumption accelerates its weakening by regulating energy processes in the body. Substances that help in weight loss green tea are katekini, caffeine and teanin.
Not all studies have obtained results which confirm the effect of green tea, but a recent show that his daily intake helps women and obese men to lose weight and their body mass index.
Green tea extract useful for their property to reduce the danger of white fat in the body is disposing of the abdominal wall, the presence of which is associated with increased risk of heart attack. Moreover, the extract has a positive effect on high blood pressure and bad cholesterol.


Proteins


Experts are unanimous - Proteins are nutrients with which to falter, but act if their intake is controlled. This means that proteins that absorb at breakfast and lunch should be measured. It is necessary to include enough fresh fruit. Total intake of food should amount to 500 calories.
The success of this diet is guaranteed, but is achieved slowly and gradually. The benefit is that it teaches people to enjoy their food, carefully selected products.


Orlistat


Orlistatat actually a drug rather than additive, but pharmaceutical products containing it are available in pharmacies without a prescription.
This product blocks 25% of ingested fat before being absorbed by the body. The drug is as effective as dietary or sports, but there are unpleasant side effects, which requires consideration of the product as directed. Although he accepts the consumption of fatty foods should be reduced to minimize the potential risk of side effects such as flatulence and anal leakage.



*
When choosing supplements to help weight loss process necessarily tell about product quality, contraindications, side effects, harmful substances. Quality product has been tested in clinical studies so chetazi information should be mentioned in the leaflet. If necessary, use other sources of information. Products containing high doses of caffeine affect the heart, and accelerate its rate increase blood pressure and therefore should be avoided by people prone to them.

Read more »

Weakening of the abdomen with chocolate and olives!

It turns out that the combination of two products - chocolate and olives - makes weight loss easier Ham, both delicious!

Almost no woman and a man of this world who does not want to lose 2-3, and that the more weight that prevent, to reach perfection. Diet, exercise, fasting, then obesity is worse than last time and so the vicious circle closes.
So I suggest you an innovative diet which is created, say its authors, it is for people who have experienced anything but have not achieved the desired effect on your body. It's about that diet, highlights of which are placed on the chocolate and olives.
Chocolate and olive, say experts in the field of nutrition are two products that provoke the most rapidly weakening in the abdomen and waist, provoking the burning of accumulated there monounsaturated fats.
Diet itself with chocolate and olives takes place in two stages - the first is to improve the performance of the gastrointestinal tract and in the second there is very slimming.
The first lasts 4 days, during which should be taken no more than 1200 calories. The second stage has a duration of 28 days, food per day should not exceed 1600 calories. Required are chocolate and olives, and a special cocktail made from water with ginger, which added to the cucumber, lemon juice and mint leaves.

Read more »

Fitness tips

Running easier than brisk walking

Light jogging is less tiring than walking faster and is more beneficial for the muscles, according to new research published in the journal National Academy of Sciences.

Running is much more effective and helps muscles to release more pulses, increasing stamina, which in turn can increase endurance.

For the purpose of the study using ultrasound, the research team compared the data of volunteers on a treadmill, walking or running.

The results show that medial muscle, located in the Achilles tendon, works much more effort to run, but consumes much less energy, in contrast to brisk walking.

Achilles tendon is a thick band of varvovidna strong fibrous connective tissue. It is located behind the ankle and connects the powerful calf muscles to the heel bone (kalkaneus).

Achilles tendon is the most powerful tendon in the human body. For abbreviation of the calf muscles are stretched, pulling the heel. This redundancy ensures it takes the fingers in an upright posture in a suitable dart.

Muscles change their jogging in length much more smooth and gradual, as opposed to fast walking, in which muscle and Achilles tendon unable to stretch fully. This in turn leads to static muscle loading and wrong.

Researchers hope further studies to track what happens to muscle when sprinting.


Blood group is defining the most appropriate sport

According to some experts in nutrition secret key to the slender figure are countless diets or surgery, and blood group. It determines not only how to eat, but the choice of physical activity that is best suited to the peculiarities of our body. Of blood groups also depend on burning calories, energy and stress responses of the body.

To increase the effect of physical exercise, playing sports, according to your blood group.


Sport in blood group 0

People with blood group zero immediately react under stress. In tense situations, adrenal glands, they produce large quantities of adrenaline and other hormones, increase energy charge repeatedly. If energy is used efficiently, ie for active exercise, the voltage becomes positive emotions. Regular strenuous exercise and maintain emotional balance and regulate weight. To lose weight, exercise must be very intense. With more sports will increase the acidity in the muscle tissue and accelerate fat burning. Give you of laziness, risk to succumb to negative influences of stress and can bring insomnia, depression, decreased immunity and obesity.
Physical exercise that are best suited for people with blood group 0 are:

• aerobics - 60 minutes 3-4 times a week
• jogging - 30 minutes 3-4 times a week
• strength training in the gym - 30 minutes 3 times a week
• swimming - 30-40 minutes, 3-4 times a week
• cycling - 30 minutes 3-4 times a week

Sport in blood group A

People with blood group A sudden act of the first stage of stress with anxiety, irritability and hyperactivity. Stress signals directly invade the nervous system. The body tries to restore balance to the accumulation of fat in fat depots. If you do not oppose the tension time, increase the risk of heart too, and even cancer. Recommended srednointenzivna physical activity.
Physical exercise that are best suited for people with blood group A are:

• Yoga - 30 minutes 3-4 times a week
• hiking, biking - 30 minutes 3-4 times a week
• swimming - 30 minutes 3-4 times a week

Sport in blood group B
People with blood group B more easily tolerate stress. This is because their reactions are both intellectual and physical level and balance. So we need to do exercises on the one hand, require large amounts of oxygen, the other - not overly burdened mental activity.
Physical exercise that are best suited for people with blood type B are:

• brisk walking - 30-40 minutes, 3 times a week
• martial arts - 60 minutes 3 times a week
• Tennis - 60 minutes 3 times a week
• aerobics - 60 minutes 3 times a week
• strength training in the gym - 30 minutes 3 times a week

Sport in AB blood
People with AB blood react to stress in the same way as those of blood group A - intellectually. Therefore, recommendations regarding the nature of physical exercise are the same. Sports that involve tense rivalry and nervous system are contraindicated. Otherwise, the body's immune system weakens and he tries to recover by the deposition of subcutaneous fat.

Read more »

Several amazing for weight loss

With the New Year, many of us make a list of things they want to do or change in your life. Date 01.01. has become a symbol of new beginning, many of us accept it as opening a brand new page in his life occurred during a long awaited change ...

One such common identification step, maybe after quitting smoking is the removal of excess weight and gaining a brand new piece. Others are simply eating some a little more around the holidays and want to restore their previous weight.

In all cases, weight loss should be in a manner not detrimental to health. Here are some tips on how we can achieve this ...

Given that obesity is about to become a pandemic, the measures most of us take to reduce it, are not less safe. Indeed, the path to success lies in the following formula must expend more calories than your body provide the food.

Dietitians recommend to reduce the total energy value of food during the day with 500 calories and increase physical activity. On the other hand, should be monitored and their diet by reducing carbohydrate consumption - be careful even with the amount of whole grains, and animal fats and dairy products.

1. Food


Should emphasize fruits, vegetables, nonfat dairy products, egg whites, chicken breast, fish, soy products.

There are also some foods that may be helpful in fighting weight, such as papaya. The fruit contains two enzymes that are related to weight loss. A fault may indicate that the enzyme is greatest, while the fruit is green, but then he is not very tasty.

Other foods that would help in this situation are: pineapple, chillies, coffee, grapefruit, celery, blueberries. We could include them in your diet, avoiding deprecated products to achieve the desired result in a healthy way.

However, you should make a statement about the coffee. It should be taken, especially those who suffer from high blood pressure. Even if you are healthy, should not go too far with a refreshing drink as this can lead to nervousness, feelings of anxiety, become more susceptible to stress.

It is important to know that reducing the weight should not exceed about pound a week, it depends on the accumulated body mass. Thus, if a person weighs 110 kg, 2 kg weight loss per week is acceptable. However, when weight is less, it will be harmful to health.

Water consumption, on the other hand, is an important factor, as thus disposed of the body of toxins further weight loss and prevent the risk of dehydration.

2. Sport


To achieve the desired result should not ignore physical activity. Moreover - it must be one hour each day. What are the exercises, however, depends on the physical fitness of each individual. Those who have built sports mode, you will achieve results by switching to a higher loading of the muscles.

3. Diets


Dietitians repeatedly draw attention to diet, to lose weight fast. If they deprive the body of substances important to him, and the result can be damage to important body.

NO must undergo fasting, but to reduce the consumption of food, pick it right!

One clever way that can help the enterprise is natural honey. It is one of the most valuable food known since antiquity and has many health benefits including weight loss.

Combined with warm water, honey can improve the process of digestion and digestion of fats. It may be useful for weight loss when consumed with lemon juice.

According to studies, if you drink a glass of skim milk every morning, will consume 30% less food at lunch. This is because milk has a high nutritional value and creates a feeling of fullness, the scientists explain.

Read more »

Grapefruit us with energy

After a period of overfeeding with more severe food experts usually recommend to unload the adoption of more fruits and vegetables. For this purpose certain assistant can be grapefruit. Low-calorie fruit is not whets the appetite, reduces the feeling of fullness in the stomach and improves digestion.

Grapefruit contains a number of important and useful vitamins and minerals like potassium, calcium, magnesium, phosphorus, iron.

One cup of 100 percent juice pink grapefruit provide full daily needs of vitamin C.

Due to the high content of vitamins, grapefruit is useful for colds and influenza. Fruit strengthens the immune system and helps with fever, insomnia, fatigue, weakness.

Grapefruit is rich in pectin, which lowers blood cholesterol and prevent cardiovascular disease. Research has shown that in patients with cardiac surgery, consuming fruit daily, lipid levels and cholesterol levels significantly decreased.

Regular consumption of citrus can help in the fight against diabetes. In grapefruit contains naringenin antioxidant that gives the bitter taste. In its impact on metabolic processes in the body, naringenin is identical to two of the medications commonly administered to patients with type 2 diabetes. It helps to improve the body's sensitivity to insulin.

Enough vitamin C in the body is good prevention against gingivitis. Therefore, consumption of two grapefruit a day can help reduce gum bleeding and risk of inflammatory processes in the oral cavity.

Physical activity also should not be overlooked. Each additional trip would benefit as well as regular visits to the fitness center.

Read more »

Proven home remedies, soothing and overeating, and copied!

The holidays are a time in which to eat and drink in your stomach! Well, the holidays are over and stuck his belly - swollen liters of beverages and delicious meals!
Immediately after the Christmas and New year, many complain that overeating and drink, which have voluntarily committed themselves, causing damage to their health, on the psyche and physics. So we offer you several tested recipes that will alleviate your condition:
- Marinated herring - if you can swallow this very special dish, it will make sure that you restore all the lost minerals from your body. If, however, is a Herculean task, bet on home vegetable soup - it also brings to your body overloaded minerals that will help his recovery;
- If fullness does not give you peace, must walk. Although the task is not the easiest, with moderate traffic fast pace will help food processing;
- Teas made from herbs tested, are also effective means to deal with swollen stomach due to overeating and copied. Most recommended a potion made from fennel seeds, but it is specific in that should be taken before the abundant feast. Help more tea made from anise and cumin. Ginger also has the ability to improve digestion, while relieving nausea.

Read more »

Lose the temptation honey! Here's how!

Can you imagine and lose weight while eating something tasty, something sweet? It is possible thanks to the divine gift of nature - honey!
It has been shown that honey has many health benefits, while it is confirmed that with his help you reduce excess body weight.
What is the secret of honey for weight loss?
It is important to know that honey contains natural sugars, but also vitamins, minerals and many other nutrients. Combination of them, however, which makes weight loss possible - it dissolves the fat and cholesterol, which is essential to a lasting reduction of laps.
Some of the nutrients contained in honey are laevulose, glucose, another enzyme, antibacterial substances, even hormonal, and other minerals.
One of the most recommended methods for weight loss using honey is taking it with warm water. When honey is combined with tepid water, it improves digestion and facilitates the breakdown of dietary fat.
To achieve this effect, you need every day of fasting to accept a cup of hot water, which was dissolved in a spoonful of honey equal. This procedure is repeated every morning by a desire for greater effect of honey and water can be added a few tablespoons of lemon juice.

Read more »

Zumba - Dance of the winners in the battle against evil spirits and weight

What will happen if you combine fitness with a little samba, salsa, hip-hop and martial arts? Sounds more than funny?

But if you hit the right dose, you get the most popular dance among fitness enthusiasts and people aiming good shape and fun - all this is zumba.

Origin and some history
Created by the famous dancer and choreographer Alberto "Beto" Perez in the 90s of last century, zumba come a long way until it reaches our dear homeland a few years ago.

The idea of ​​zumba comes to light in 1986 when Alberto Perez forgets its cartridge suitable for aerobics music at home. We have to improvise a rhythm of what is, for his happiness, the cartridges were traditional Latin music - salsa and merengue. So ignore it combines traditional music and gymnastics exercises and that which is closest to his heart.

After initial success in Colombia in 2001 dance spread in the U.S. and other Western world.

Currently Zumba is taught in 75 countries in the world of over 20,000 instructors.

What is zumba?
Zumbata above all is a good method to relax and maintain good health movement.

She is a Latina dance that combines rhythm, dance, aerobics and fitness.

Zumba is based on a simple but working rule: Have fun, lose weight while. No complicated movements to learn in detail and you do not need coordination, as in ordinary aerobics. No need to look for a partner to dance. It includes typical gym exercises like push ups and squats.

And most importantly music. It is so absorbing that you feel that you exercise. It's like you're at a party or club, do not have to think about the steps, just let the rhythm be your guide.

Muscles involved in zumba
Practically all!

With its gently provocative and torso shaking, combined with attacks and footwork, zumba obviously puts an emphasis on abdominal muscles, stabilizers and legs. The various movements of the shoulder, elbow and forearm and leave the upper limbs to rest.

Zumba and weight loss
Zumba is a great cardio exercise. For one hour is spent between 500 and 1000 calories, which according to some specialists with over 50% more than regular classes in salsa and disco.

Other sources suggest that 65-pound person burns 536 calories per hour, zumba dancing.

These figures are quite misleading, since not all types and parts of zumba with equal intensity, but we know that the burning of calories depends on several other factors - weight, muscle mass, ambient temperature, etc..

For convenience in practical terms zumba will divide into three types:

• Low-intensity zumba: You can sing while dancing (from 300 to 500   kcal / hour).
•  Intermediate Intensive zumba: You can talk while dancing (from 400 to 600 kcal / hour).
• High intensity zumba: feel short of breath and can not talk while dancing (from 600 to 1000 kcal / hour).

In conclusion
In addition it will make you weaker, zumba committed almost all the muscles.

Zumba is a great way to keep your mind and body in good physical shape, but at the same time you load with humor. On zumba just can not resist.

Let's try




source: zdravbadi.com

Read more »

The weakening of Christmas is possible! Here's how!

Diet, which many choose to implement it is the eve of Christmas and New Year, was established back in 1999 and now today it enjoys a large number of followers as it is much more affordable than many other diets, and the results are more from impressive.

That diet is observed five weeks, the main point is that it does not restrict food intake, thus feeling ravenous hunger hardly occurs. Furthermore, consumption is forecast as much vegetables that will provide the body with both minerals and vitamins and fiber. 5% of the daily diet should consist of dairy products, coffee and tea without sugar in unlimited quantities. To eat at least 3 green apples a day and to drink at least two liters of water.

Here's the question the very regime for five weeks:

• Week 1 - to eat raw vegetables and dairy products in unlimited quantities, and one egg per day;
• Week 2 - the menu is similar to that of the first week, at the end of this week is already palpable ease;
• Week 3 - the same menu to add 300 grams chicken or fish per day, but at the expense of reduced dairy products;
• Weeks 4 and 5 - over the past two weeks and eat vegetables and meat and cheese. It was during these weeks weight loss is the most intense!

Read more »

In form and in winter

In summer it is easier to maintain good form, warm days predispose to stay close to nature and activity, and decreased appetite. Gets cold, however, reduces traffic and increases appetite.

In fact, there are serious reasons for such behavior during the winter months. As expressed some experts, this looks like a mistaken belief of a pregnant woman in this period you can eat whatever he wants.

In other words, winter is not a reason to sit in one place to eat. If so, the U.S. state of Colorado would be full of fat people, but it is state of the lowest percentage of obese people in the country, which is explained by the tendency of people to spend much time on the move outdoors.

We asked famous New York specialists in fitness and nutrition - Joshua Margolis and Shapiro Ilays how to protect your health and well being during the winter months. Here are their tips:

Eat citrus fruits
In winter's cold and flu viruses torturing. So in this season's immune system must be the most powerful states Shapiro. To strengthen the immunity he recommends the adoption of vitamin C. In winter there are oranges and tangerines, fill a bowl with citrus fruit and instead of chips - eat in them.

Find a partner for sports
When morning outside is dark and cold, people hardly leave their warm bed to go to the gym, says Margolis. But if you know about sports, it's easier. Subject to meeting automatically creates a sense of responsibility. If there is no one to exercise, write on Facebook: "Tomorrow morning I will let down a little, you want someone to make my company?"

Be selective food
In the winter we want to eat heavier foods. Be more careful - instead eat a calorie dense soup with cream, cook a stew of lentils and aromatic vegetables. Replace full-fat dairy products and beef with turkey, Shapiro advises. Carbohydrates procured their whole grains - brown rice or pasta.

Buy accessories for winter sports
Objects, which put money in use. If you buy skates, ski poles, ski goggles, they are unlikely to remain unused. It is best to put purchases in a prominent place to remind you of your intentions. Guilt is a good motivator.

Take beta-carotene
Antioxidants protect against cell damage and fighting various diseases - from cancer to common cold. According to Dr. Shapiro, if you increase their intake during the winter, you'll catch cold less and heal more quickly. Beta-carotene is a major antioxidant and food, which contains, can be obtained in the winter. Carrots, sweet potatoes and broccoli have all season, and they are full of substances that fight infection.

Select your winter sports
There are many sports that require low temperatures, such as skiing, snowboarding, ice hockey, skating, ice climbing, says Margolis. Winter is a good reason to sport something different. Body get used to making one type of physical exercise and start to invest less energy in them. Challenge your body with the mastery of a new winter sport. Or simply organize a fight with the kids with snowballs. An 8 year old child can make you burn calories much.

Read more »

Frequently Asked Questions fitness

1. When is the appropriate fitness to practice?

There is distinct evidence of the benefits of training, conducting training sessions during a certain time of day. It is believed that high insulin levels promote strength training night and morning before breakfast is good to do cardio for more effective fat loss. Ultimately, our advice is to find the right time for you, because in busy lives we live, will rarely have the opportunity to adjust their work with gym workouts.

2. What "number" fitness needs one?
It is best to find time for the three main components of training:

• resistive (strength) exercises
• aerobic exercise
• stretching (or elastic exercise flexion)

As a "minimum dose" take fitness strength training 2 times per week. Not necessarily, they are too long if you do not have enough time for that. For 40 minutes it is possible to efficiently load all muscle groups. When it comes to aerobic activity or HIIT training 4 times a week is optimum performance with adequate duration of 30 minutes and 15 minutes. And finally at rest after strength and cardio training you can improve your mobility and flexibility and reduce risk of injury.

3. Can I reached a spot reduction of fat with a workout? (To lose fat in specific body)

Unlikely! Although there are supporters point reduction to practice, conventional wisdom is that it exists. Man loses weight when it burns more calories than those who consume food or beverages. Strength training may increase muscle mass in a specific body part, but this  way will not lose fat in that area. However there are significant benefits of gaining muscle. Furthermore, it increases your strength, added muscle mass will help burn calories even at rest.

4. Should I include resistive (strength) training in your training program?

It is better to do. Imagine your muscles as a machine for efficient combustion of fuel (calories). If you are trying to burn fat, the extra muscle will help you burn more calories even at rest. Strength training also increases strength, which helps you perform your daily duties. Furthermore, studies have shown that strength training increases confidence in the enviable greater degree of aerobic activity.

5. What is the probability that a woman can become overly muscular physique as a result of strength training?

The likelihood is minimal. Women do not have that large amount of anabolic hormones as men and therefore it is practically impossible a woman with normal hormonal status to acquire vision bodybuilder without the aid of doping. In the process of training will inevitably find an increase in the size and number of muscle fibers, but remember that your muscles are considerably weaker than fat.

6. To wrap it with plastic wrap or dress up your thermal wedge when you exercise to lose weight. Will you lose weight faster?

Such practices lead to fluid loss, which does not recommend. The loss of body weight and fat is the result of negative calorie balance.

7. What results can be expected from the strength training 2-4 times a week, combined with nutrition, when I am over 40 years?

Tone, health, self esteem and improve your vision.

8. How fast can I lose weight without risk to health?
It is safe to lose weight at a rate of about 600 grams to 1 kilogram per week. When you start exercising, you may notice a sudden change in weight, but after a while things will balance. A rapid change in body mass can lead to intense loss of muscle mass, which is by no means desired effect. Moreover, rapid weight loss can lead to loss of fat from parenchymal organs and related health problems. Rapid weight loss is difficult to sustain in the long run.

9. Is it better to be sore muscles after a workout?
"No pain, no progress" is a cliche in the distant past. At no point in training should not feel pain and pain is not proof of a good workout. However, it is terrible to feel some pain in the first 1-2 days after novel exercise program, but this should not happen too often. Standing discomfort may be an indication that higher levels of physical activity or the rate of increase in weight over the working limit individual rate.

10. What are the symptoms and signs of over training?
There are many symptoms that accompany over-training. Some of them are:

• Reduced capacity
• Feeling tired even after a day at rest
• Depression, anxiety and other mood disorders
• Increased heart rate at rest
• More injuries than usual with a longer recovery period
• Loss of appetite

11. Who is the best way to prevent injuries and bruises?
To reduce the risk of accidents during training, review the following basic rules:

• Listen to your body. It will show you that something is wrong with pain or fatigue occurred.
• Give yourself plenty of rest. Depending on the level of loading, two or three days off a week you may need. Fatigue significantly increases the chances to get injured during training. Afforded rest helps the body to restore, build muscle mass and work better in the next load.
• Do not over train. Do not increase the volume of training with more than 10% per week, whether it's for aerobic, HIIT or resistance training.
• Conditioning workouts. Combine work in the gym with various physical activity, Train your muscles differently. Conditioning or "X" training (eg swimming, running, volleyball, football, etc..) Will make less  susceptible of injuries.
• Use reliable and safe equipment. Make sure you are not broken or worn in any way.
• Consult a professional. If you want to train a new way or try a new appliance, check before a qualified person to explain the ambiguities.

12. Is it better to feel pain during exercise?
No. Pain is the way the body with which it tells us that something is as it should be. When one ignores the pain, your injury will not improve and may become chronic or worsen. Then this trauma will not only hinder your athletic performance, but will reduce the quality of your life.

13. Who is the best way to stay in shape while recovering from an injury?
Depending on the type and extent of damage there are physical activities that will not aggravate your injury. The classic example is swimming, which is an alternative to other aerobic activity. You can even stay in shape through strength training, not involving the affected body part. For example, if you suffer from trauma to the shoulder - you can train your lower body to maintain tone.

source:http://zdravbadi.com

Read more »

Physical activity, not weight loss reduces mortality

Data from long-term study suggests that maintaining and improving physical fitness is associated with lower risk of death, including cardiovascular death, changes in body mass have a similar effect.

Researchers from the University of South Carolina also found that men who lost part of their physical capacity, a significant increased risk of cardiovascular death, regardless of changes in body mass index.

To date, most attention is paid to weight loss, but this study shows that the improvement of physical activity at least has the same effect as a weakening of reducing premature mortality, the authors note. That's why, part of that attention should be redirected to the strategies for maintaining and improving physical fitness.

In this study data were used Aerobics Center Longitudinal Study, both were included in the analysis of 14 435 men followed for an average of 11.4 years.

Persons with physical activity were stable between resp. 30% and 27% lower total and cardiovascular mortality compared to participants, reduced physical activity. Improved form was associated resp. 29% and 42% lower risk. Each 1-MET (metabolic equivalent) improvement in physical activity was associated with a 15% reduction in risk of death overall and 19% reduction in cardiovascular mortality.

Body mass index on the other hand was not significantly associated with mortality. However, men i gain weight, had 39 percent increased risk of cardiovascular death compared weakened during follow-up. Each unit of BMI was associated with borderline increase these risks.

The authors noted that approximately 90% of the men are overweight or obese, so it is unclear whether similar results would occur in patients with lower body mass index. In the past, obesity could be a more important factor in increasing mortality than physical activity.

Read more »

Three lesions on the body that cause rapid diets

Sudden weight loss caused by the limited intake of nutrients for many is more than encouraging, but the organism is more than stress. So-called "quick diets" lead to "rapid weight loss," but do not burn fat and keep only the loss of water in the body.

Here are the three most significant damage that such diets cause the body:

- Reduce weight, but one is twice as tired and nervous - Fast Diet are directly related to fatigue, nervousness, lethargy, as a rule they provide for the elimination of certain foods from the daily menu, or even worse - the consumption of only one food. Magic combination of foods that speed up so you ene metabolism that occur as fast weight loss does not exist;
- Yo-yo effect is present - almost any quick diet entails and quickly return to lose weight. Moreover, it will be downloaded back into your body, but it will now take the form of fat rather than proteins. This was the beginning of the rotation in a vicious circle from which no output;
- Fast Diet stress you, stress and your metabolism - the constant hunger, plenty of replacement feeding, weight fluctuations will have an extremely detrimental effect on the psyche of man, but also on its metabolism.

After the observance of fast diets bad cholesterol significantly increased.

Read more »

Light lunch helps in weight loss

Usually when you miss a meal, then feel very hungry and the first serving is plenty of opportunity Eat less, sometimes much harder.

But if you eat small portions and you can lose a significant amount of weight a year, at least it shows a recent survey.

Conducted the study team examined the diets of 17 volunteers who ate whenever they want from their buffet available for one week. Scientists are weighing food before and after meals.

Half of the volunteers were asked to choose for lunch one of six foods, the quantity of such portion is strictly regulated - pasta, soup and more. This restriction was only for lunch, but not for other meals. The other half have eaten normally. All this lasted 2 weeks.

The study found that half of the participants who ate the controlled portions of food for lunch, daily received 250 fewer calories and lost an average of one pound of weight for 2 weeks.

The results confirm the claim that eating small portions is one of the most effective ways of removing the excess weight.

Read more »