Health Tips » breakfast

Healthy breakfast

Viliyana Filipova — Wed, 31 Aug 2011 17:21:42 +0000

For some, the breakfast is what we have no time, and did not attach much importance, for others it is something almost sacred and binding. Most nutritionists are united in the opinion that breakfast is the most important meal of the day, it helps a man his body to wake up and recharge your energy for the day ahead. However, some people believe that the best breakfast. Much conflicting opinions among experts are exactly what is a healthy breakfast. According to some, it must be minimal and very light (eg green tea with honey or some nuts), and to others – quite heavy. The results of some recent studies show that people who after waking up does not take any food, have a slow metabolism, lower blood sugar, with reduced attention and impaired memory. The ideal time for breakfast is between 7 and 9:00. In various parts of the world since its content is quite different. French Breakfast (often it is called continental) consists of a croissant, egg, orange juice, jam and coffee. Turkish breakfast is bread with sheep’s cheese, olives and coffee, even English is rich in fat – scrambled eggs with bacon, sausage and vegetables. The CV is the national breakfast depends on the climate (as colder it is, the more satisfying to be morning meal). Available products are also important. It is clear that the Scandinavians are not used to breakfast olives – they prefer the boiled potatoes and fish.
The dietitians are a constant reminder that breakfast should be balanced, ie be composed of one third of the daily rate of protein, two thirds of that of carbohydrates and 1 / 5 of normal fat. The sate protein throughout the day (meat, fish, eggs, dairy products, beans, mushrooms). Unsaturated fats are absorbed more quickly than saturated and are considered more useful (avocados, almonds, walnuts). Carbohydrates provide the energy needed to awaken the body, but they have feature – preferred to be not “fast” and “slow” (liquid dairy products, fruit and vegetables). The body also needs fiber – dietary fiber, which create a feeling of satiety, normal exchange of fats, stimulates the intestines and provide a stable level of breakdown of glucose (oatmeal and bread). If a suitable summer breakfast coffee, milk and fresh fruits, winter should be “more stable” – oatmeal, raisins, apple, orange or kiwi. Suitable as different types of vegetable salad and fruit (no milk with high fat content). Do not forget the curd, which combined with jam and cream, can successfully replace toast and sandwiches.
Breakfast is increasingly perceived by many as a good start to the day, so no chance now become fashionable to have breakfast outside the home. The advantages of this could be several:
- A variety of coffee and delicious;
- Communication with befriending (which also helps to improve mood);
- No need to cook anything.

Why having problem with weight loss?

Viliyana Filipova — Sun, 21 Aug 2011 13:21:10 +0000

Sometimes the wishes and efforts of man to lose weight no results. In this case it is best to first analyze your daily eating habits in order to navigate correctly what prevents you lose weight.
Reason 1: No better evaluate portion sizes.
The results of studies show that people typically consume 700 kcal per day more than they think. The outcome is one – do an accurate account of everything eaten, as you know in advance how many calories each food contains, included in your daily diet.
Reason 2: You use too much fat.
Trying to avoid butter, mayonnaise, fatty sauces, often forget that products such as meat, milk, cheese contain too much fat. The solution was simple. First, the body must get enough fiber, vitamins A and C, folic acid – all of which help the weight loss process. Second – give up all fried. Even the “useful” in heated vegetable oil pan are harmful. Third, buying his semi, obrashtayte out the label – fats should be as less as possible.
Reason 3: usually skip breakfast.
Studies show that 35% of people skip the morning meal, because they believe this will reduce the amount of calories. In practice, however, that the amount of food lost in the morning to catch up during the day and as a result eat much “junk” products than it should. In addition to breakfast is good – not coincidentally, most experts say that this is the most important meal of the day. On the other hand, the most fattening when eaten before bedtime. So instead of rushing to work with an empty stomach, you prepare oatmeal or granola with milk, eat some fruit or drink a glass of juice.
Reason 4: Do not eat chips and drink sodas.
If you really want to download a kilogram, will have to quit this habit. In place of snack between meals, the most useful will be the fruit – apple, orange, even carrot.
Reason 5: ignore the whole-grain bread.
And it is made from flour, rich in fiber, complex carbohydrates, vitamins and trace elements. Typical refined bread products contain significantly more fat, sugar, salt, harmful additives and preservatives. Output: Decline of white bread in favor of whole-grain oats and nuts.
Reason 6: Used too little calcium.
Calcium strengthens bones and reduces the risk of osteoporosis – a well known fact. Fewer people know that this nutrient helps to reduce weight. Has been shown to keep your bones healthy and to effectively combat overweight, it is necessary to receive 1000-1200 mg of calcium daily in this desirable food. So: drink 4 cups of milk daily (better low-fat) – that will satisfy your daily need for calcium. Milk can be replaced with orange juice. Cottage cheese, most fish, yogurt, low fat cheese, figs, carrots, apples are also good sources of calcium.
Reason 7: Do not rate enough legumes.
Soybeans, peas and beans are an excellent source of vegetable protein, fiber and complex carbohydrates, absolutely devoid of saturated fat and cholesterol.
It is recommended that this type of food to attend daily in the diet – at least once.

Tips for fast fat burning

Viliyana Filipova — Fri, 25 Feb 2011 12:21:24 +0000

Losing weight is not mission impossible, but it is not the easiest goal that one can refer. The basis of this long and sometimes painful process is a balanced diet and regular physical activity, but there are however a few tricks that you can not guarantee that it will carve a unique figure, but can have your help in burning excess fat:
1. Breakfast should not be missed – eating in the morning starts the metabolism;
2. Muscles must be stressed – you walk, do exercise or play sports, do attempt to straining as much muscle. Diligent lifting weights as burns more calories than you can imagine.
3. The dog is the ideal coach. Walking, running after him and caring for it will ensure the disbursement of at least 60 calories just for a quarter hour.
4. Eat often, but less. It is important to fit in the recommended daily allowance of calories, but not them consuming twice. When you eat less, but often, you ensure that your body will always have the necessary doses of its energy.
5. Limit fat to a minimum. If you eat meals rich in saturated fats, the body much more difficult to consume calories and more difficult to process carbohydrates consumed.
6. When talking on the phone, stand up, shake up, as this will burn a few calories extra.
7. While you’re at work, find your reasons for running – use the toilet on the other floors in the adjacent office xerox, etc. Lunch outside, if possible.
8. Dance. Instead of enjoying the music sitting down, humming and dance while cooking for example.
9. Plant your other flowers. Select those who need different care, to care more often for them.
10. And finally – forget starvation. When hungry, the body is overweight, delaying the processing of fat.

What to eat according to ancient Indian tradition

Viliyana Filipova — Mon, 07 Jun 2010 04:42:31 +0000

During the day every four hours consecutively rotate three periods, hard Indian ancient tradition. The first period is peace (Kapha), the second – energy activity (Pita) and the third – the period of locomotor activity (Watts). These periods, according to Ayurveda are associated with solar activity. Kapha starts from sunrise to 10 hours. As a rule, the morning was calm and a physiological level of the organism that is reflected with calmness and gravity of the body. Pita lasts from 10 to 14 hours and is characterized by high placement of the sun. During this time people are especially hungry, say “Digestive fire is strongest. Watts continues from 14 to 18 hours. The sun has warmed the earth and air. Starts movement of air masses, wind appears and everything is moving – to swing the branches of trees, grass, water, etc. Watts was the period of greatest efficiency. Then all over again: 18 to 22 hours – Kapha, 22 to 2:00 – Pita, from 2 to 6 hours – Watts. It is this rhythm as Ayurveda all living plants and animals. Such activity was observed both in day and night in birds. Proceeding from these premises, Ayurveda offers the following recommendations for feeding during the day:
1. Get up in the period V, ie slightly earlier than 6:00 and will be active throughout the day. If you get during Kapha will be inert. Drink a glass of warm water. Wool work strengthens the intestines and helps to “evacuation” of the contents in the colon.
2. In the emergence of famine – breakfast with fruit.
3. Between Pita (especially 12 to 14 hours) when digestive fire is strongest, eat most of their daily food. This must be products rich in starch, which must be present and vegetables to get maximum energy. Then straighten the fifth and breathe through the right nostril – that will increase digestive fire.
4. Between the end of Watts – the beginning of Kapha (18-20 hours) eat their light dinner – before sunset. The sun is setting and reduces digestive fire. During this period it is recommended that food rich in protein to restore spend structures of the body. Needed more vegetables and better utilization of products. Repeat the procedure in doing immediately after lunch