Nutrition

Simple tricks that will help you lose weight

June 25, 2015 by Sheila Smith

Losing weight can sometimes be a big problem and a source of frustrations. But there are simple tricks that does not take some serious efforts or starvation that can help you lower your appetite and thus lose weight.

Of course, here you can not count on dramatic weight loss, but any help is welcome, right? We present 5 simple tricks that will help you lose weight.

1. Tidiness – The space where you spend the most time – the office, living room, kitchen – should always be neat. Studies have shown that people who work in a neat environment are less tempted to eat unhealthy snacks. Therefore, clean your office desk, do not make chaos in the living room, clean the kitchen…

2. A look in the mirror – before reaching for another piece of cake, stand in front of the mirror and take a long and careful look. If you are not satisfied with what you see you will give up the cake. It may seem trivial, but psychologists ensure that this trick is very effective.

3. Well-organized fridge – There are greater chances to take the first thing you see from the fridge, so make sure you place the healthy food in the front part of the fridge, and hide those that are not so healthy somewhere in the back.

4. Pay in cash – If you want to lose weight, avoid carrying a large amount of money and pay only cash. If you have more money in your wallet you will be easily tempted to buy casual snacks. Before going to the market make a list of the needed supplies, try to calculate how much it will cost you and take exactly as much money as you need and leave the cards at home. This way you are less likely to return home with bags full of unhealthy snacks and sweets.

5. Keep track of your progress – Good results will be the best incentive to stick to your diet. Every time the scales show less, when you start wearing a smaller size jeans or run out a few miles make a note on your calendar. It will motivate you to try harder and reach the desired weight.

Foods that give or steal energy

June 23, 2015 by Sheila Smith

There are many foods that don’t have sufficient nutrients and don’t provide enough energy. If you eat the wrong things over time it will damage your health. See which foods take your energy, and which ones give you strength and energy.

Foods & Beverages that consume energy

1. Artificial sweeteners – After digestion the body creates low-calorie sugar alcohols such as mannitol, sorbitol and xylitol. They upset the stomach and may cause flatulence and gases which takes energy. Do not use chewing gums with artificial sugars. In addition to sugar alcohols, just the chewing stimulates swallowing air, which further leads to the formation of gases in the digestive tract.

2. Processed foods – chocolate or a bag of potato chips provide express dose of energy, but processed food quickly goes into the blood, which means that it creates a sudden wave of energy and equally sudden fall.

3. Never eat only sweet food – Always try to eat a chocolate or a dessert after a meal with proteins and fat. This will slow down the absorption of sugar and prevent sudden changes in blood sugar levels.

4. Low water intake – If you are dehydrated, your blood volume declines, so it carries less oxygen in the muscle cells and vital organs, and that is why you may feel worn out.

5. Drinking alcohol in the evening – Not only does alcohol lead to dehydration, it interferes with sleep if you drink three to four hours before bedtime.

6. Energy drinks – Most energy drinks contain caffeine, sugar and many chemical compounds that will suddenly give you energy. But it will not be for long, so soon you’ll feel a sudden drop of energy.

Foods and Beverages that give energy
1. Healthy fats – avocado, nuts, olive oil and other healthy fats facilitate digestion and bloating is less likely. Eat them in moderation.

2. Complete food – Less is more. Eat foods that can be eaten raw as often as possible (fruit, vegetables, nuts, legumes, whole grains) and always opt for the least processed version of the packaged food, which has the shortest list of ingredients. When it comes to pasta and bread, look check if the first listed ingredient is integral wheat flour. Foods that are closest to their natural state will provide a much smoother, longer-lasting supply of energy.

3. Enough water – with every meal, drink, sipping slightly, 2.5 ml water. Enjoy strawberries, melon, pineapple or watermelon for breakfast. Fruits rich in water will help you to begin the morning with enough H2O.

4. Energy bars – Make energy bars at home rich with oats, honey, nuts and raisins. Or buy one with a very short list of ingredients.

Sugar addiction? Here’s how to identify it and cleanse your body

June 22, 2015 by Sheila Smith

We constantly live in dread of the high calorie foods, and forget that one of the biggest culprits of overweight is actually sugar! Sweets are the culprits in the shadows that make us sick, weak and tired.
Sugar in raw, or in forms tasty candy, is the main cause of weight gain and most modern diseases: cardiovascular diseases, cancer, type 2 diabetes, depression, and the development of acne, infertility, impotence. In today’s post we reveal how to identify the dependence of sugar, how to deal with it and what are the healthy alternatives.

Addiction?
It is scientifically proven that sugar is addictive and it is up to eight times stronger than cocaine. If you are addicted to sugar and flour there is a disturbance in the functioning of hormones and usually occurs as a result of uncontrolled overeating.
Signs of an addiction:
– Fat on the belly
– Constant cravings for sugar, sweets and carbohydrates,
– It’s hard for you to lose weight,
– High blood pressure or blood sugar,
– You eat even when you are not hungry (usually sweets),
– You hide your desire,you justify it, and even hide food,
– You are frequently nervous, sometimes you suffer from insomnia and have some increased symptoms if you do not eat junk food and sweets.

This addiction is real and it can actually endanger your health. The problem is in the disturbance of the metabolism. If you consumed large amounts of flour products, a lot of sugar, candy, soda for a long time and did not include vegetables and have a minimal physical activity then this is a serious phase that requires emergency detoxification.

Solution?

Eat fresh food: fresh vegetables, pure protein (meat with little fat), nuts, seeds, healthy fats, and occasionally fruit. Avoid caffeine, alcohol, gluten and dairy products at least 10 days.
Start a 10-day healthy diet and strictly observe the plan. We suggest you to take a calendar where you cross out the days, to help get you motivated. Take homemade meals to work, do not buy processed foods, candy, soda, trans fats … Make meals full of vegetables, eat fresh vegetables, seeds; If you want to eat meat choose meat without fat (chicken, turkey) and boil it, eat fish. Discard all carbohydrates.

Do not consume sugars through liquids (carbonated sweet drinks, energy drinks, fruit juices). A can of soda contains about 15 tsp of sugar.
Let your diet be based on protein – in every meal, especially for breakfast. They are the key to balancing blood sugar and decrease addiction. Start the day, for example, with eggs and a protein shake or a cup of homemade whey. Eat: nuts, eggs, seeds, fish.
Eat vegetables such as broccoli, kale, collard, asparagus, mushrooms, onions, squash, tomatoes, eggplant, artichokes, peppers in unlimited quantities. Avoid potatoes, pumpkin, beets, beans and cereals.
As for fat, choose healthy oils: olive, coconut, avocado as a source of healthy fats, omega 3 fatty acids from seeds and fish.
Keep the stress under control and try to prevent infections that affect the blood sugar disorder. Remember to get enough sleep – at least eight hours a day.

Three day detox diet plan

If you are aware that 10 days is too much for you, try first with a 3-day detox diet to cleanse the body from sugar.

Day one:

Breakfast: Scrambled eggs from three eggs
Snack: Nuts
Lunch: Poached chicken breast with greens and a half avocado
Snack: Chopped peppers
Dinner: Salmon with steamed broccoli and mushrooms

Day two:

Breakfast: Scrambled eggs from three eggs with steamed spinach
Snack: Nuts
Lunch: Tuna salad
Snack: Chopped peppers
Dinner: A piece of pork without fat, braised Brussels sprouts and mushrooms with lettuce and avocado

Day three:

Breakfast: Omelet from three eggs with shrimps, braised spinach and tarragon
Snack: Nuts
Lunch: Grilled turkey with fresh tomatoes, green salad and sauteed mushrooms and kale chips
Snack: Chopped peppers
Dinner: Fried fish and greens, boiled

You can drink one black coffee a day (unsweetened), unsweetened green or herbal tea in unlimited quantities and about 2 liters of water a day

Quit these habits and you will get instant flat stomach

June 19, 2015 by Sheila Smith

Bloating is a common problem of modern women for which we are not satisfied with our appearance, and are subjected to rigorous diets.
In fact, you should only change a few daily habits and you will get instant flat stomach! Sounds too good to be true?
Try to get rid of these habits and you will quickly see the results, because every inch less is important, right?

1. Become a slow eater – One of the most common causes of bloating of the stomach is slowed digestion. This happens when you eat too quickly and do not leave enough time to prepare the food for digestion. It is essential that the food is as much chewed in the mouth if you want the digestive process to be faster and easier. Also, when we eat too fast, especially standing, it creates a feeling of bloating because we also swallow air. Also, fast eating makes you lose track of the amount of food. Therefore, you need sit and eat slowly and chew as much as possible. Your body will thank you!

2. Stop consuming carbonated beverages – every drink that has bubbles is not good for your line, because you consume air in the stomach for which you get a feeling of bloating and slow digestion. Not to mention that these drinks are usually full of unhealthy sugars and sweeteners.

3. Avoid canned food and snacks – Excessive amounts of sodium in the body is not a good thing for your stomach and line. And canned food contains plenty of sodium! In fact, everything that is packed in a plastic bag, box or can usually contains a large amount of sodium and it should be avoided. Turn to fresh foods like fruits and vegetables and healthy snacks.

4. The last meal of the day must not be immediately before going to bed – If you eat late, be sure that you’ll wake up with a bloated stomach. During bed rest, especially during sleeping, the functions of the body to slow down, including the digestive tract, so the food is slowly digested. In addition to bloated stomach you will get restless and will have a poor quality sleep and nowhere to burn the calories so they will stick to your abdomen or thighs. If you are very hungry, eat some food that does not have a large amount of fiber, so it won’t take long to digest it.

Lose weight like a celebrity – 5 factor diet

June 17, 2015 by Sheila Smith

Rihanna is definitely one of the most good-looking celebrity. We are sure that genetics played a crucial role in her perfect line, but also we are sure that she has to watch what she eats …
Celebrity personal trainer Harley Pasternak revealed the diet that makes Rihanna good-looking. This is not a typical diet that includes starvation, but represents a healthy habit that lead to the desired goal!
The 5 factor diet is a well-balanced eating plan that includes all types of foods and slowly changes the bad eating habits that make us gain weight. The good side of this diet is that there are five regular meals that maintain stable blood sugar levels, which reduces the chance that you will at some point give up and throw yourself in the unhealthy, high-calorie snacks.

It all comes down to five meals a day, exercise five days a week and five days when you can eat whatever you want during the five weeks of the compliance regime.

CONS?
Some experts, however, are not fans of this diet plan because it seems to neglect the cause of weight gain. This program does nothing to counter the emotional hunger. In addition, they say that this diet is complicating simple things. “It has been proven that it is best to eat three main meals a day, and a bite or two between them.”
Eating five meals a day requires a lot of time and commitment. You need to plan every meal ahead, so that’s why some experts oppose this diet plan because it complicates thing.

PROS?

However, her creator and many celebrities, including Rihanna, say that the great thing about this 5 factor diet plan is that you don’t constantly feel hungry as is the case with many other diets plans, plus – the one day in the week when you can eat whatever you want is very important. It will mentally move your thoughts away from the program, and it does not put you in the position of “all or nothing”. The advantage is that the exercises are not complicated and can be done at home.

The principle of the diet plan

The diet plan consists of 5 smaller meals during the day, which allow the metabolism to constantly stay busy burning calories.During the 5-week plan eat 5 meals a day, using 5 ingredients per serving. And as a bonus, meals are prepared only for 5 minutes, which means you will not lose the whole day preparing meals.
Smaller, more frequent meals may also help your body keep insulin levels low. The plan, in addition to speeding up your metabolism, also helps to improve mood, reduce stress, helps you sleep better, and so on.
Regular meals maintain stable energy levels and prevent hunger and cravings that can lead to overeating or eating high-calorie foods.
In addition to breakfast, lunch and dinner, you have to include mid-morning and afternoon healthy snacks to stabilize blood sugar levels. It is advised not to skip meals as this can slow down your metabolism and burn calories, which leads to slower weight loss.
Each meal of the 5 factor diet plan should consist of 5 ingredients that will provide essential nutrients. These components consist of complex carbohydrates, healthy fiber, protein, fat and healthy juices without sugar.
Complex carbohydrates are the main source of energy for the body and brain, and is necessary for normal functioning.Dietary fiber helps to regulate digestion and reduce appetite.
Proteins are essential for growth, development and repair of muscles in the body. Muscles consume a lot of calories even while resting, and the body is able to burn more calories which helps weight loss.
Healthy fats also help maintain satiety and overeating, and are necessary for the absorption of fat-soluble vitamins and hormonal balance.

Ingredients that you may use for your diet plan:

1. Meat – chicken, turkey, fish
2. Carbohydrates with a low glycemic index-nuts, legumes, brown rice, potatoes, lentils, bran, most vegetables (except corn, peas and red vegetables) and fruit – plums, peaches, apples, oranges, pears, grapes, grapefruit because they contain fructose.
3. Fibers for a feeling of satiety (fruits, vegetables, soy)
4. Healthy fats – olive oil, linseed oil
5. Two liters of water or tea without sugar.

Exercises

The 5 factor diet includes exercise, which consists of 5 sessions per week for 25 minutes per session. Each workout is divided into 5 exercises that target specific part of the body, such as the back, chest, shoulders, legs and abs. Training begins with a 5-minute warm-up, followed by exercises for the upper body, legs, torso, and exercises for the abdominal muscles. 5 minute cardio exercise or a brisk walk ends the training.

Conclusion

The 5 factor diet is based on a 5-week plan for weight loss. There is one casual day each week, during which you can eat what you want but without excess amounts. This prevents the desire to break the diet earlier than 5 weeks.
Although this diet can help you lose weight, because of the healthy diet and the good exercise program, individual results may vary, and there is a lack of scientific evidence to support its effectiveness.

Miracle drink that takes off the excess weight without effort!

June 8, 2015 by Sheila Smith

This awesome drink with cinnamon, honey and hot water will melt the excess weight because it effectively cleanses the body of toxins. It is not aggressive to the body, you’ll lose weight naturally, so it is ideal for people who do not have a lot of physical activity in their routine. We present to you a simple detox recipe and instructions on how to make this miracle potion!
Ingredients and preparation:

4 teaspoons of honey
2 teaspoons of cinnamon
1 and a half cups of water

Mix the honey and cinnamon to form a thick paste. It is necessary to leave it for 40 minutes before you drink it. Boil the water and pour over the honey and cinnamon. Leave the drink covered for half an hour.
It is consumed by drinking half a cup in the morning, as soon as you wake up, on an empty stomach and half a cup in the evening 4 hours after dinner or before bedtime.

5 reasons to drink a glass of red wine every day

May 18, 2015 by Sheila Smith

Wine is a low-alcoholic beverage obtained by fermentation of grape juice.
There are over 200 different ingredients in wine such as alcohol, trace elements, vitamins, sugars, tannins, pectins, different polyphenols…
The red and white wine have special effects on our health – they contain polyphenols, of which the most important resveratrol, which has been shown to reduce the risk of many diseases, especially cardiovascular diseases.
Today we reveal five reasons why you need to incorporate a glass of red wine in your daily diet.

1. Research has shown that polyphenols and tannins contained in the wine have antiviral and antibacterial properties.Wine is a good protection from bronchitis, pneumonia, flu and colds. It is recommended for people with low blood pressure because it increases your heart rate and increases the amount of blood that goes to the brain.

2. Wine increases the levels of beneficial HDL cholesterol and lowers LDL cholesterol, which is the most common cause of heart disease and diseases of the blood vessels.

3. If used in moderation during meals, wine along with digestive juices acts preventively against diseases of the stomach and intestines.

4. A small amount of wine stimulates the secretion of saliva and gastric juices, which causes increase in appetite, so it is recommended to geriatrics patients, convalescents and people with reduced appetite and underweight people.

5. Wine can be used for relaxation during stressful situations, because it contains a certain amount of magnesium which acts calming.

I have to say that wine and other alcoholic beverages are not recommended for certain diseases such as liver disease, stomach diseases, gout and should not be mixed with sedatives, sleeping pills, painkillers, because in this case wine can cause drowsiness, shortness of breath, and even coma.
In order to use the benefits from drinking red wine, I advise you to drink 1/3 to 1 glass of red wine every day.

Cheers!

Foods that reduce menstrual cramps

May 14, 2015 by Sheila Smith

At least 85% of women struggle with PMS symptoms. In addition to headaches, moodiness, bloating and fatigue, many women suffer from painful cramps.
If your PMS and cramps ruin your day, then it is definitely time to do something about it!
Food is the easiest and healthiest way to naturally reduce menstrual cramps.

These foods can help you reduce menstrual cramps.

Pineapple juice – Menstrual cramps are caused by uterine contractions that help the body coat the womb. The enzyme bromelain in pineapple juice can help relax the muscles.

Pumpkin seeds – A handful of pumpkin seeds provides a delicious dose of zinc and minerals that can relieve cramps. Other sources of zinc include seafood, chicken and beans. Seeds and nuts are also high in vitamin E, which can help reduce inflammation.

Whole grain cereals – Although during PMS you have a strong desire to eat all the sweets that you can find, nevertheless choose foods with low sugar content, such as grains whole grains, which are a calming source of vitamin B6, which will ease the cramps . Add chopped banana and a handful of nuts for additional source of vitamin B6.

Peanut butter – Peanut butter is not only tasty, but it also helps fight PMS cramps. The combination of vitamin E and vitamin B from the slices of bread will be an excellent choice for combating menstrual cramps.

Tuna – The best replacement for saturated fats in your healthy diet, such as omega-3 may help to decrease the symptoms of PMS. Try a tuna combined with leafy green salad. Low fat proteins in tuna may also stabilize the blood sugar levels and reduce the need for food.

Learn how drop extra pounds from specific parts of your body

May 13, 2015 by Sheila Smith

In order to reduce the stomach, you started with a rigorous diet and the pounds have melted everywhere – except on the stomach. Sounds familiar?
The new nutritional theories say that it is possible to lose weight from certain parts of the body.
The studies are based on the fact that hormones trigger obesity, especially excess pounds on certain parts of the body.
If you control your hormones you will control your weight. You just have to adjust your diet and exercise.
Hmm, sounds too good to be true? We have no choice but to try and see, right? 🙂

The guiding principle

Physical processes coordinate hormones, and they indicate where the fat will be located. Problems arise because many of us live in a state of hormonal imbalance caused by low-quality diet, stress, pollution and physical inactivity.

Each group of fat came from the operation of specific hormones. If we balance our hormones by special diet, exercise and general changes in lifestyle, the stubborn fat deposits will disappear.
Nutritionists recommend a Mediterranean diet (fruit, vegetables, fish, small amounts of meat, healthy oils and omission of sugar and fast food), daily intake of multivitamin supplements, minerals or fish oil and a program of regular exercise.
It is a principle theory, but for each group of body fat there is a different way to do it in order to correct the hormonal imbalance that causes it.
Waist fat
The fat over the hips and buttocks may be a sign that you have a problem with insulin, which regulates blood sugar. If it is not balanced, it leads to the deposition of fat in the waist area. If you take too much sugar, which it forces your body to produce insulin (to remove sugar from the bloodstream). But after a while, when sugar consumption is not reduced, the cells will cease to react properly, excess glucose in the bloodstream will start to deposit unwanted fat deposits on the waist.

Action Plan: To reduce the production of insulin and thereby melting the fat around the waist, you need to put the intake of sugar and carbohydrates under control. Keep up the Mediterranean diet, avoid sugar and foods that burn quickly (alcohol, white bread, cookies, chips, rice, cereals with added sugar for breakfast, sweetened drinks). Eat foods rich in antioxidants (this helps prevent the bad effect of free radicals) such as cinnamon, chili, cranberries, blueberries, broccoli and green tea. With the addition of a multivitamin and fish oil, be sure to take chromium (excellent for control of blood sugar), magnesium and zinc.

Excess fat under the armpits
If you have a greater fatty tissue under the armpits it can be a sign of slower thyroid gland. This gland controls the consumption of calories from food. If the gland does not function properly it can lead to weight gain, fatigue and depression.

Action Plan: Some raw foods can aggravate the normal functioning of the thyroid gland. So if you notice these symptoms, reduce your intake of broccoli, cabbage, kale, beets, peaches, strawberries and soy products. The thermal processing of these foods removes the unwanted effects. Take supplements such as iodine and selenium, which promote healthy functioning of the thyroid gland. Therefore eat Brazilian nuts, kelp, liver, onions, salmon, tuna and whole grains. And be sure to avoid stress. The stress hormone cortisol slows the thyroid gland.
Excess fat on your hips and buttocks
The female hormone estrogen promotes deposition of fat around the hips and buttocks. Many of us have been exposed to high levels of natural ( found in the water and grown meat) and synthetic estrogen.

Action Plan: Eat more fruits, vegetables and whole grains. They contain special ingredients that help bind the excess estrogen. Avoid alcohol, sedatives, drinks with preservatives and artificial colors, because they hinder the efforts to cleanse the liver from the excess estrogen. Eat natural yogurt that brings beneficial bacteria in your digestive system, which help eliminate the estrogen through the digestive tract. And reduce coffee. New research shows that more than two cups of coffee a day can boost the production of estrogen in women.

Chia smoothie – food for healthy skin

May 13, 2015 by Amy Brown

Smoothies meal cups are always a good idea. They contain a lot of healthy and fresh foods and therefore are easily digested. Their nutritional value is so high that it makes great food for breakfast or dinner.

Chia seeds which are called “super foods” are a real sensation lately. It is the richest botanical source of omega 3 fatty acids, richer than fish oil, help in the fight against free radicals, improve the health of your skin, and most importantly of all – gives a fascinating feeling.

This seeds contain 30% more antioxidants than blueberries, and chia oil is also rich in protein, vitamins A, B1, B2, B3, iron, magnesium, potassium, phosphorus, manganese, copper, molybdenum, zinc and niacin.

Despite all the other benefits offered by this seed, chia seeds are also great as a remedy for skin diseases. Therefore, in recent times it has been used in the cosmetic industry as an epochal discovery for skin care.

Having all these benefits in mind, we offer a simple smoothie recipe that will give you energy for the whole day, and will tremendously affect your skin.

Smoothie with chia seeds, banana and strawberries

• 1 banana

• 2 teaspoons of chia seeds

• 3-4 fresh strawberries

• 300 ml of fresh milk or yogurt, optional

Mix all these ingredients in a blender, and in less than 2 minutes you’ll prepare a healthy and tasty chia meal in a glass.

Ultra effective weight loss plan – lose 8 to 15 pounds in one week!

May 12, 2015 by Sheila Smith

American nutritionist Mark Hyman created a ultralight weight loss plan, which will help you eliminate toxins from your body, relieve pain and inflammation, and in seven days you lose 8-15 pounds without major sacrifices!
You have five meals during the day – three major and two snacks. In the morning and in the evening you have to drink an “ultrasmoothie”, eat an “ultrasoup” for lunch, and in the evening you have to take a hot “ultrabath”.
See the rules of this plan and you’ll easily get rid of the excess weight!

Ultrasmoothie

Ingredients:

Half a cup forest fruit
1 banana
2 tablespoons of peanut butter
2 teaspoons of flaxseed

Mix all ingredients in a blender and your shake is ready!

Ultrasoup – vegetable soup

You can easily make an ultrasoup by simply boiling a minimum of 7 types of vegetables including green vegetables (cabbage, spinach, chard…) . Spice it and eat it during the day.

Ultrabath

Before you go to sleep enjoy your ultrabath. Add a mixture of Epsom salt, baking soda and lavender essential oil. This will help you fall asleep easier and eliminate toxins from your body.

Example daily menu
Breakfast: Lemonade without sugar and ultrasmoothie. Snack: a cup of ultrasoup.
Lunch: Two cups of steamed vegetables, chicken fillet, half a cup of brown rice, ultrasmoothie. Snack: ultrasoup.
Dinner: Fish baked in olive oil with lemon juice, two cups of steamed vegetables and ultrasmoothie.
NOTE: Do not use this diet plan longer than one week! One week is enough to clear your body from toxins.

Fantastic green detox drink for a flat belly

May 11, 2015 by Sheila Smith

If you recently gained weight don’t worry! With a correct nutrition and physical activity you can quickly return to your slim figure, there are are also many healthy drinks that will help you in this effort.
This miracle drink with ginger, spinach and avocado will speed up the metabolic processes and it will be particularly effective for elimination of fat deposits on the stomach.
Drink it every morning and you’ll easily return to your slim figure and healthy body.

Ingredients:

1 teaspoon of ground ginger
1 clove of garlic
1 table spoon of apple cider
1 teaspoon of honey
a handful of mint and parsley
half avocado
half a cup of water
spinach

Preparation:

Wash the greens, peel the avocado and cut it into cubes. Put all ingredients in a blender except for the honey and ginger, mix them and add then add the honey and ginger and stir some more.
Drink this healthy, natural drink in the morning before breakfast.

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