AirDriePhysiotherapy

Posts Tagged ‘Apple’

If you know what you should eat each day why not get your diet is balanced? You know a lot of nutrition, you may be a true expert in sports nutrition and you’re up to date with the latest scientific studies. However, it is difficult to move from theory to practice every day, because what you eat every day, every moment, is what makes the difference. And let us not miss the event. Here’s a “perfect day”, so you know how to feed you “to the champion.”

Surely many of you, you begin the day with a power breakfast for athletes, but eat a salad quickly to avoid wasting time at work and dinner is reduced to a yogurt and an apple to prevent weight gain. At the end of the day you go to bed with a clear conscience, thinking that you are following a healthy diet, but the next day you lack energy and your weight has not dropped an ounce, and that you’re sacrificándoos and hungry.
Where is the problem? In that to eat well is to eat well all day How? The main trick is to eat often spreading your calorie intake into 5 or 6 small meals throughout the day, but there are many more tips that are sure to appreciate. Here they are. Read the rest of this entry »

One of the star items in Sport Life: fat-burning foods. Here are the keys to eat every day low GI foods.

If you want to broaden their knowledge, in the magazine you count what is the secret of the fat-burning and give in detail one-week fat-burning diet.

1. Always choose the full version or fiber-rich foods. Brown bread versus white bread, brown rice versus white rice, whole grain cereals compared to normal, and so on.

2. If you need to pick at something, choose low GI foods like an apple, dried apricots, cherries, four or five freshly peeled nuts, a carrot, and so on. and combine them with a relaxing tea for you to calm the anxiety and avoid eating again.

3. Avoid processed foods and try to make homemade food with low GI ingredients to control what you’re eating.

4. Drink water throughout the day to avoid dehydration. Many times we think we are hungry and what actually happens to us is that we are thirsty or dehydrated.

5. Try to drink water with lemon juice or natural orange whenever you want something sweet. If you add a teaspoon of honey and keep it in the fridge this homemade lemonade will help you avoid sugary drinks that often trigger high glucose rises.

6. Try to make every day a food rich in omega-3 fatty acids. Polyunsaturated fatty acids are good fats that help you lose weight despite its high caloric heat. You find omega-3 in nuts, vegetable seeds such as chia, flax and blue fish such as mackerel, herring, sardines, tuna, etc.. Do not stop taking these foods every day.

7. Alina and kitchen with a teaspoon of extra virgin olive oil. This is another good fats are not needed every day in your diet, source of oleic acid not only helps you maintain your weight if taken in moderation, also helps to maintain cardiovascular health and keep you young.

8. Avoid combining high GI foods with foods rich in fat. By rapidly increase blood glucose concentration is secreted more insulin and fat molecules pass immediately to the cells without being burned, direct to flab. Stay away from dishes such as sausage and hot dogs and chips, cakes, biscuits with butter, fat pasta sauces, snacks, cheese or fatty meats, meats with sauces and chips, etc..

9. If you’re eating high GI foods, combine them with low-fat foods like baked potatoes with cheese, baked potatoes with grilled meat or steamed spaghetti with vegetables, brown rice with steamed fish.

10. Choose foods rich in protein and low in fat at every meal. Protein helps you build muscle if you exercise and increase your metabolism, the changes also prevent smoke and depression that occur in low calorie diets because they keep us alert. Choose foods rich in fats and proteins are not boiled eggs, omelettes, grilled fish or steamed, lean meats and poultry on the grill, natural yoghurts, fresh cheeses, etc..

11. Dressed with fresh herbs and spices. Dan flavor foods and help to slow the rise of glucose by its high content of phytonutrients.

12. Desserts sweetened with cinnamon and a little honey. Cinnamon prevents sudden rise of glucose that occurs after eating sweets or high GI. Add cinnamon to milk shakes, fruit roast, a yogurt or cottage cheese because it helps you give a hint of flavor when you crave sweets.

13. Take dairy products every day. The natural milk have a low glycemic index and also provide calcium that helps to thin and contain the amino acids arginine and lysine that are essential for the synthesis of growth hormone during the night, responsible for the formation of new tissues such as muscle when you train and removing the fat in adipose tissue during sleep.

14. Increase your intake of foods rich in carnitine. Carnitine has become fashionable to help burn fat during exercise. No need to buy it, carnitine is synthesized in our body from lysine and methionine, amino acids which can be found in meat, poultry, eggs and dairy.

15. Take fruits and vegetables rich in vitamin C. Vitamin C, kiwi, berries, cherries, citrus, broccoli, peppers, cabbage, etc.. helps you burn fat and has anti-inflammatory effects that help remove fluids.

16. Burn fat with iodine. Thyroid gland needs iodine to function properly and produce hormones devouring fat. Iodine is found in foods such as iodized salt, sea fish and shellfish, mushrooms, spinach and carrots.

17. Chrome control blood sugar. Chromium influences the rate of glucose and insulin in the blood decreases so that it can mobilize the fat in adipose tissue. Find chromium in plums, whole grain cereals, nuts, broccoli and cheese.

18. If you like to eat dessert whenever you try to take fresh fruit with a low GI such as avocados, cherries, plums, prunes with bone, strawberries, berries, apples, peaches, oranges, apricots, pears, pineapple, banana, grapefruit and grapes.

19. If you go to eat out, always choose the menu “burn” fat “with low GI dishes like salads with lettuce, vegetables and no sauce. Carpaccio of beef, you’re on the grill, pasta or seafood and vegetables without sauce, fish or grilled meat without sauces or baked, steamed mussels, clams with garlic and herbs, gazpacho, sorbet without alcohol.

20. Burn-fat foods do not work alone to burn fat is to move, so it is imperative that every day spend at least 30 minutes to exercise and vary your daily activities. Try to get up early to start your day with breakfast sport and after the shower, at first hard but after a few days notice that you are losing weight easily and that your appetite is controlled throughout the day.