nutrition

9 ways to eliminate stubborn belly fat

September 21, 2015 by Sheila Smith

The fat on the stomach may be the most hated feature of our body. Apart from the fact that it spoils our figure, these fatty deposits are accumulating around vital internal organs and can cause serious health problems.

The fat in this region is called visceral fat and it directly impacts the secretion of cortisol – a stress hormone – and inflammatory substances called cytokines that affect the increased secretion of insulin in the body. If you notice fat on this critical region, then you need to pay special attention to its regulation – not only because of good looks, but also because of your health. Fat deposits on the stomach increases the risk of type 2 diabetes and heart disease.

Check out these 9 ways to eliminate stubborn belly fat.

1. Drink apple cider every day – Studies have shown that obese people who consumed 2 tablespoons apple cider daily for 8 weeks significantly lose fat, especially in the abdomen. The reason for this are the acids in the cider that burn fat.

2. Increase the intake of polyunsaturated fatty acids – This is a quite simple thing – saturated fatty acids have greater influence on the increase in visceral fat than polyunsaturated fatty acids. A simple study showed – when people eat 750 calories more, if they contain saturated fatty acids the deposits on the stomach increase, and if they contain polyunsaturated fatty acids they increase their muscle mass. Nuts, seeds and fish are rich in polyunsaturated fatty acids.

3. Get enough sleep – five hours of sleep or less will certainly impact the increase of fat on the abdomen. Why? The body needs rest in order to recharge the batteries for the next day. When you don’t get enough sleep, the body turns on the alarm and it sends a signal in our brain that we need more energy. Then, the body converts all of the nutrients into energy reserves. Energy reserves = Fat!

4. Excessive sleep on weekends – We know that you can’t wait for the weekend to begin to get some sleep until noon. However, be aware that this can be disastrous for your line! Women who have a routine at bedtime and getting up in the morning have a stable metabolism and less fat on the abdomen. Chaotic changes in sleep habits negatively affect the body, because it disrupts the biological clock and the body begins to secrete more stress hormones – cortisol – that gives rise to excess weight. So, try to get up on weekends around the same time as on weekdays. Our body system works best when it’s all very well programmed.

5. Eat more protein – With age the body starts to produce more insulin, because the muscles and cells become less responsive to it. Insulin influences the greater storage of fat especially in the belly. A diet that includes a high percentage of protein can block the excess secretion of insulin and stop the deposition of fat. Make your diet contain 30% protein, 40% carbohydrates and 30% healthy fats and soon you will start to notice the results.

6. Practice yoga – A study from 2012 showed that postmenopausal women who practice yoga for 16 weeks significantly lose their fatty deposits on the stomach. If you are not a fan of yoga and exercise, even the extremely simple exercises such as breathing exercises will help you. The point is to reduce the level of stress hormones – cortisol – which is responsible for the deposition of fat in the abdomen.

7. Drink more green tea – Green tea contains antioxidant catechin, which acts as a fat-burning bomb in the stomach. It is best when it’s combined with physical activity that activates this antioxidant.

8. Eat more foods rich in fiber – study from 2011 showed that subjects who ate 10g of fiber a day more than usual – the equivalent of two small apples, one cup of peas and half a cup of beans – have reduced fat percentage by 3.7% after 5 years.

9. And the most logical way – Be active – One thing is good about visceral fat – it is quite easily removable with aerobic exercise. Jogging, cycling, swimming – essentially everything that quickens the pulse is great for belly fat elimination. Studies have shown that running 19 km per week is enough to eliminate excess weight in the abdomen.

Top 3 foods that increase the level of iron in the blood

August 26, 2015 by Sheila Smith

When it comes to women’s health is the most common problem is the low level of iron in the blood. Fatigue, lack of energy, drowsiness, fatigue – these are all signs that you have low iron, and it’s time to do something.

Vegetarians should pay particular attention because due to the diet, they are particularly prone to anemia, but also women during menstrual cycle, as well as pregnant women.

Fortunately, nature has given us foods that are rich in this mineral, and that will help increase the level of iron in the blood!

Nettle – Nettle belongs to one of the most popular ingredients for the treatment of anemia. The best thing about nettle it that is completely harmless and can be consumed during pregnancy and lactation. It is recommended in fresh form, as a salad or soup, but is equally useful and effective in the form of tea. It supplies the body with iron, calcium, magnesium and manganese. Thanks to its fantastic properties, it is used for strengthening the immune system and general detoxification of the body. In combination with pollen, it is a strong fighter for the production of hemoglobin, and thus for the treatment of anemia.

You can incorporate nettle in stews, soups or tea, but also as a condiment. For example, make an omelet with nettle and enjoy a healthy breakfast!

Millet – Though not as popular cereal in the human diet, it is important to know that 100 grams of millet contain nine milgrams of iron, making it one of the top foods for the prevention and treatment of anemia. In addition, it helps in the treatment of cardiovascular disease, especially atherosclerosis, followed by diseases of the digestive system, diseases of the kidneys and bladder. It is an excellent diuretic – a tool for the elimination of excess fluid from the body – and therefore also affects the reduction of swelling, which is common during pregnancy. It is also used to prevent urination during sleep, diarrhea … It cleans the skin, strengthens hair and nails. Millet is an ideal grain for preparing porridge, or as a side dish instead of potatoes and rice.

Millet porridge: Boil millet in two and a half times as much soy milk. Add ground almonds, dried cherries or cranberries, and squeezed orange juice to improve the taste of this really not so tasty cereal.

Sesame – It is rich in iron! 25 grams of sesame seeds is sufficient daily intake that will meet half of the daily requirement for iron. In addition, sesame is rich in calcium and (sesame seeds contain seven times more calcium than milk), manganese, copper, magnesium and selenium. It is important for pregnant and lactating women because, among other things, is a good source of high quality protein. You can eat it in ground form, raw, as a condiment cereal, or mixed with yogurt.

6 foods that make you feel tired

June 30, 2015 by Sheila Smith

Have you ever felt an indescribable tiredness in the middle of the workday without any particular reason? You’ve had a good night’s sleep but you can not stop yawning after lunch? Just like the fact that certain foods can give you extra energy there are some that can make you feel sluggish and tired. Avoid these foods in the morning or for lunch, especially if you have a busy day.

1. Bananas – Foods rich in magnesium such as bananas and pumpkin seeds can make you feel tired. This mineral is an excellent muscle relaxant, and is a good choice as a snack before bed, but during the day it can suck up your energy.

2. White bread – If you choose foods with high glycemic index (white flour) instead of the one with low glycemic index such as wholegrain bread chances are that you will feel fatigue during the day. These foods do not have enough fiber, and do not provide enough energy for the day.

3. Red meat – Strong meat such as steaks and burgers can make you feel tired. Why? These foods take a long time to digest, so they drain all physical energy. Instead of these foods you can choose meat rich in omega 3 fatty acids. They promote better functioning of the brain and better focus and concentration.

4. Cherries – It is scientifically proven that cherries are perfect food for a good sleep because they have a lot of melatonin. For the same reason, they are not good food during the day, because they will make you sleepy and slow you down.

5. Sweets – Strong sweets after lunch can put you in a real energy coma. A large amount of blood sugar triggers the secretion of insulin which continues to affect the excessive secretion of the amino acid tryptophan in the brain that ultimately makes you feel sleepy and tired. So, skip dessert after lunch and eat it after dinner.

6. Coffee – You might have thought that coffee has the opposite effect, but this is actually a warm drink that makes you feel tired. How? When you drink a cup of coffee it wakes you up, but only for a short time – an hour, hour and a half – and then you go back to the previous state. Experts recommend a daily dose of coffee 200-300ml and you should be sipping it for a longer period of time. Morning coffee should be finished until noon! The best way to build energy is to consume fiber-rich breakfast, pastries, whole grains, protein, and finish with fresh fruit.