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Category Archives: Health, diets and sport

Pectin? Useful?

Pectin presents the huge group of soluble plant fibers. IT can bind the water inside yours bowels as well as the bile acids. What is more it is completely fermented by the intestinal microorganisms (don not worry every person has them). If you are  still wondering which of these makes it extremely useful for your organism, do not stop but continue reading:

  • Due to his bond with the bile acids it reduces the Cholesterol levels in blood 10-15%. Why? Because normally bile acids are needed to absorb lipids. Less bile acid, less lipids in your body, less Cholesterol, lower cardiovascular and obesity risk. What is more it lowers the levels of “bad” Cholesterol (LDL, VLDL) but not the good one.
  • It reduces the increase of blood sugar after meal because it makes the stomach movements slower. All these makes you feel fed and thus your appetite is reduced.
  • It increases the function of intestinal microorganism and in this way the food is better digested. Thus the swelling of the stomach and bowels exists no more, you feel better and most important – healthier.
  • Pectin helps eliminating of heavy metals, thus it prevents from poisoning and gastrointestinal cancer

All these m Pectin extremely useful in preventing atherosclerosis, diabetes, gastrointestinal disorders (who hasn’t them today by the way, with all this stress and constant hurry) Foods, rich in Pectins are: fruits apples, citrus fruits, pumpkin. You can always combine them with cereals, beans, rice which additionally helps digestion and elimination of potential harmful substances for your body. But what is more important, you are not scared anymore to dress up in tight clothes because your stomach is swallowed. You are amazing again!!

 
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Posted by on January 21, 2012 in Health, diets and sport

 

Stress and food

 Chronic stress is potentially harmful for your body, because it reduce your  immune system activity and in contrast with acute stress , it intensifies anabolic processes in the body thus causing overweight.

That’s why there are several  foods that every person on chronic stress must intake (but who is not stressed nowadays). For example:

  • N-3 non-saturated fatty acids can be found in fis
    h oils, olive oils and they reduce inflammatory and autoimmune diseases, like diabetes type I and the rheumatoid arthritis.
  • Antioxidants, such as vit. A, C E, beta-carotene, are found in fruits and vegetables, such as red pepper (vit. C). green salad, carrots, tomatoes (beta-carotene) and the minerals Se and Zn, mainly contained in fish products are needed for the immune functions.

  • It is important to take probiotic (there capsules in the pharmacies). They normalize your intestinal flora and peristaltic movements.

 

Therefore, it will be better for you organism if you :

  • Consume red meats (pork, calf, lamb) 3 times per week.  Before cooking remove all visible fat. Boil them, but do not fry them. Eat chicken without the skin. Use low-fat milk and cheese. Before going to bed drink a cup of milk – it stimulates the brain centers, responsible for your relax and sleep wellness.
  •  If you fry something, use olive oil
  • Eat fresh fruits and vegetables – tomatoes, carrots, peppers, cauliflower, spinach, onion, and garlic. Fruits oranges, lemons, apples, peaches, bananas (rich in potassium), apricots, strawberries…

 

  • You can eat from time to time spaghetti, just use olive oil instead of oil for the sauce.

Forget about chips, chocolate and soda  ( at least not in excessive quantities)

And most importantly – sleep at least 8 hour per day, 

and never forget that the most important person actually is YOU! Be healthy and you will do your job!! But always take care for you and your emotional life

 
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Posted by on October 21, 2011 in Health, diets and sport

 
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No chocolate, no happiness

“Why do I feel so sad and unsatisfied when I am on a diet”. If you at least one time have asked yourself this question you can continue reading and find some pretty interesting answers.

  • First tip. It is well-known that when a person restrains himself in a certain way, he feels unhappy because he is not doing all he wants – thus feeling useless.
  • Second tip. Regarding the food especially, scientist claim that sweets, especially chocolate active the release of Serotonin and Endorphins in your brain. These are  substances,  mediators, which are responsible for your moods
  • Third tip. Usually when you are on a diet, you put very strong restrictions, concerning foods. Thus normally you do not feed properly and do not have a lot of strength in your body. All these complicated relations make you prefer lying on the sofa instead of jogging in the park. Here you will ask ok and what is wrong with lying, not jogging. It is well-known that all kind of physical activities increase the release of Serotonin as well. So when you are jogging you are both happy after this, you are not hungry, because other substances, called catecholamines signalize your body and makes you feel not hungry
  •  Fourth tip. Normally when you are on a diet, you do not feel good enough to go out with your girls for a grab of pizza or ice-cream because you are afraid that all you eat is gaining back on your body. In this way you slowly isolate yourself, starting not getting out, not meeting  people and chatting, thus – not happy.
  • Fifth tip. Normally, loosing weight is a slow process. So usually you fall in some kind of depression because you are not losing weight as fast as you want, and at the same time, you are starving. So in order to avoid this, just do not put to yourself so many restrictions. Everything is good when it is not excessive, but moderate. Eat chocolate – BE HAPPY!!
 
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Posted by on October 7, 2011 in Health, diets and sport

 
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How to stay in perfect shape during the winter

When the temperatures start going down, we finally feels that the amazing summer is gone, there is no more sea and sun and like the temperatures themselves, our organism start slowing down as well. It is normal autumn and winter our metabolic speed to be lower than in spring and summer. Therefore, the energy needs of the body changes. Unfortunately you cannot eat so much ice-creams like in the summer or drink beer and chips just like that. At least you cannot do that if you do not want your perfect summer body to be only in the photos. So here are some useful tips how to switch your diet to winter time.
• In order to keep your immune system , eat fruits and vegetables. They are rich in antioxidants which are needed for immune response of your body when by chance some bacteria is trapped in it.
• Instead of meats, rich in fatty acids (fried once, I am sorry but the chicken wings are the symbol of the summer), try eating fish and fish food. Shrimps are very rich in Se, Zn and P which except for your immune system are helpful for your bones.
Eat nuts, but avoid almonds (this do not means completely to forget about them). Eat maximum 100 gr per day.
• Consume milks, but low-fat. Eat yoghurts but not flavored ones.
• You can always try some sweet think in order to feel better, because sweets increase Serotonine and Dopamine levels in your body and thus make you happier. Just do not eat a whole chocolate!!

Do not forget to move. You can always try jogging in the snow. It is good because the cold air is fresher and cleaner and you can always find some cute boy with his dogs. And what better end of the day than going out for a cup of tea. (of course with lemon and no sugar).:)

 
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Posted by on October 4, 2011 in Health, diets and sport

 
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Gym, jogging and food

You have already read how extremely useful and good for your body is to make sport. You are not the type person who will spend his free time in the gym but at some moment is hard to keep your kilograms stable and here you are – with the sack, going to the gym. So far – ok. But what next? What can you eat after sport practice in order to keep your body strong?

  • It is very important to eat enough proteins because when you are in the cardio wheel the proteins in your body are degraded but not rebuilt. So the specialist recommend to eat 1.2 g/kg protein per day. It is better to take this proteins with your normal food, but not with the protein concentration pills, because the organism resorbs the substances that comes per vias naturales (this means physiologically) .

  • It is recommended to eat eggs, milk (low-fat) and fish. It is good to take small amounts of potatoes and bananas because they contain potassium which is very needed in your muscles cells. It is important to take biologically valuable proteins. This means that they contain the optimal level and quantities of amino acids.

Normally the energy that you use during a practice comes from yours Carbohydrates. It is estimated that the body loses 40% of its daily energy need in the gym. The specialists recommended 9-10 g/kg daily of you train seriously. If not 5-6 g/kg are enough. Now is the question what kind of Carbohydrates to eat. It is better – simple Carbs – sugar, honey. If you are starving for a waffle you can take her in the first 20 minutes after the training because then your catabolism is still highly increased and you will degrade it entirely.

 
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Posted by on October 3, 2011 in Health, diets and sport

 
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Another diet – no thank you

“Let’s go to the amazing pizza store and have some really nice pizza with pepperoni and cheese? I am sorry, but I am on a diet now and I can eat only salad”. This sounds familiar to you? If so, please go on reading and find some pretty useful tip show to be thin and elegant but at the same time not missing having pretty delicious nights with the girls.
First tip. Do not be ashamed to measure your  weight and see what the real situation is.
Second tip. Calculate your Body Mass Index (BMI). BMI= weight (k.g)/height 2 . For example if you are 55 kg and your height is 1.70m your BMI is 55/1.7 2 = 19,03 The normal BMI is between 18-24 for girls. Above 24 is a signal that your body is at a potential risk of cardiovascular and metabolic diseases.
Third tip. Your BMI is normal but you feel overweight. In this case just increase your physical activity, reduce the income of fat and sweets (but if you feel incapable of stopping them, just have a small bar of chocolate once per day, but not before going to bed) Remember – do not start to starve and eat only vegetables. Your body needs proteins, fats and sweets but in proper quantities. There are special “food pyramided” about what to eat and in what amount. Try to find one of these in your GP’s office. And be aware that if you lose weight to fast (the normal range is 0.5 kg per week) you will inevitably gain it back when you return to your normal diet.


Fourth tip. Do not always think about the diet. It is well-known that when a person is trying to restrain the food, he/she thinks twice about it. So think about the jogging you are about to do later on. And guess – even when you are thinking about you are losing calories because your body is trying to adjust to the coming physical activity.

 
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Posted by on October 2, 2011 in Health, diets and sport