Thursday, April 11, 2019

Avocado and Egg for a Rich and Healthy Weight Loss
Two foods high in protein, help control hunger, a rich breakfast of egg and avocado helps a lot to lose weight.

Avocado and Egg for a Healthy Weight Loss


When we enter a healthy lifestyle trying to lose weight, within our food list we ask if we can eat avocado or egg, the truth is that if and combined help a lot in the process.

There are those who have satanized this two foods, the avocado with egg to lose weight is very rich and healthy, very practical especially for breakfasts.

The avocado does have fat but vegetable which is much more digestible for the body and this fruit helps a lot to satiety and lower the BMI (body mass index).

The eggs are high in high quality protein, contains at least 78 calories per unit and especially is the yolk that has many nutrients.

Experts have noted that eating foods rich in protein decreases appetite, we feel satiated, combined with avocado will be a very complete meal.

This will allow you not to give up so quickly other foods, are more recommended in the morning that is just the time that is given the most complete meal and that fills us with energy for the rest of the day.

Well they say that love is born out of sight and in social networks it seems a fashion to see this type of food overly appetizing, a toasted bread with avocado and boiled eggs is delicious.


toasted bread with avocado and boiled eggs


Antioxidants help slow aging, avocado is rich in vitamins A and E and it is good to eat daily for this .

If we exercise the egg helps in the acceleration of the metabolism and the avocado also does its part, a high protein diet helps convert fat into energy.

There are many studies on how to include the egg and avocado in the diet, of course both should be consumed in moderation in the end everything in excess causes the opposite effect.

Men have a very different metabolism than women, but in the end these foods will have the same effects on your body.

The way to prepare them are various, boiled eggs, starred, steamed, place the avocado as a bed on a wholemeal bread for example or handle it as an accompaniment, always try to include vegetables for greater digestion.

Fried Egg and Avocado Toast


This is an informative article, it is always good to approach to seek advice, the body is intelligent and knows how to take from each product the best nutrients, avocado and egg ideal for you who want to lose weight, talk restrictions or moderation in case of having certain diseases that the doctor will indicate.


SEE ALSO: Lose Up To 10 Pounds In One Week With Egg Grapefruit Diet


One hundred grams of avocado a day that corresponds to a quarter of this is what is recommended daily.

Monday, February 18, 2019

Low-Carb Keto American Pancakes Peanut Butter Recipe
When you think of a low-carb diet, you immediately imagine that you will never again have a delicious American pancakes for breakfast.

Entering a low-carb diet does not mean depriving yourself of the foods you like, but rather learning to cook based on the new diet you are adopting.

Low Carb American Pancakes Peanut Butter Recipe


This recipe is made with peanut butter, so if I'm sure you're going to love it.

Ingredients


  • 4 tbsp. Whole Cream
  • 4 tbsp. Flaxseed Flour
  • 2 eggs 
  • 2 tbsp. peanut butter
  • 2 tablespoons of Maple Syrup
  • 1/2 tsp. baking soda
  • 1 tsp. butter

Toppings:

  • 2 tsp Strawberry Jam WITHOUT SUGAR


The Preparation

1. Mix 2 tablespoons of peanut butter, 2 tablespoons of maple syrup and 2 tablespoons of eggs.

2. Start beating it, until the peanut butter is completely dissolved, finally add the 4 tablespoons of whole cream.

3. Add 4 tablespoons of flaxseed flour and 1/2 tablespoon of baking soda.

4. Cover the frying pan with butter and a medium-high flame. Once the pan is hot, add the mixture to make the American pancakes,

Once small dots form at the top, we turn it over and serve it.

5. Finally we serve all the American pancakes.


SEE ALSO: Keto-Friendly Pizza Crust Recipe


I hope you enjoy this recipe, it is quite rich and helps us meet our goals of eating a ketogenic or low-carb diet.

Low-Carb Keto American Pancakes Peanut Butter Recipe

Tuesday, October 23, 2018

Lose 6 Pounds in 15 Days With The Fiber Diet
Even knowing that a diet low in fiber puts the curves at risk, few people reach the minimum daily dose of 25 grams recommended by the Ministry of Health. This was shown by a recent survey conducted by the Institute Lindberg International with 500 Brazilians from different regions of the country. And you, do you consume enough of these substances to better control hunger and get rid of fats? To know, answer these three questions: you leave the table satisfied, but soon you feel hungry again? Turns and moves your bowels get lazy? Does your body retain fluid easily? If you answered yes to any of them, it is a sign that you, like most Brazilians, need to put on the plate more greens, vegetables, whole grains and other fiber-rich foods. They guarantee more voluminous and less calorific meals, avoiding extra pounds without great sacrifices at the table.

Lose 6 Pounds in 15 Days With The Fiber Diet


But this is only the beginning: fibers can help you in many ways to achieve a leaner body. "They make the body work better as a whole and, consequently, stop accumulating excesses in the waist," says Andrea Santa Rosa Garcia, a nutritionist from Rio that instructed Juliana Paes to exchange the white rice for the integral, as well as add other grains ( lentils, chickpeas) and cereals (quinoa, oat bran) in the diet to dry the last few kilograms left over from pregnancy.

At the request of FIT 360 USA, Andrea elaborated the following menu - she suggests balanced meals with all the important nutrients to the organism, which includes ideal doses of fiber. But to get the expected result, also capriche in the water (drink at least 2 liters per day). "The consumption of liquids is important to hydrate the fibers. Otherwise, they increase the production of gases and dry the intestine, compromising the weight loss. "

Lean and healthy


Fibers help you lose and maintain weight, as well as bring other health benefits. Several studies associate the adequate consumption of these substances with the reduction of risks of chronic diseases, among them cardiovascular, diabetes and some types of cancer. Because they are found in in natura foods (cereals, fruits, vegetables, and vegetables), fiber consumption also enriches food with phytochemicals, components that also maintain disease and premature aging at a distance. Even so, it is not good to abuse. "In excess, the fibers impair the absorption of vitamins and minerals," warns Andrea. However, in the right measure, you only have good reasons to bet on these friendly substances.

How To Lose 6 Pounds in 15 Days With The Fiber Diet


More volume, fewer calories


Rich in vegetables, legumes, grains and whole grains, this 1200 calorie menu ensures a good dose of fiber. So you lose fat without starving yourself. Combine the meals as you prefer and load the fiber mix into a pot to add to meals made outside the home.

Breakfast

Option 1: 1 cup (200 ml) milled rice milk with 1 cabbage. (dessert) of cocoa powder + 1/2 papaya with 1 cabbage. (soup) of fiber mix
Option 2: Functional shake (1/2 cups) of red fruits (strawberry, blackberry, blueberry, raspberry) beaten with 1 tablespoon chia seed (or fiber mix) and 1 cup (200 ml ) + omelette (1 yolk + 2 egg whites) with tomatoes and herbs (oregano, parsley, thyme)
Option 3: Detox juice (1 slice of pineapple beaten with 1 leaf of cauliflower, 1 tablespoon of flaked quinoa (or fiber mix), 1 green apple with peel and 1/2 cup (100 ml ) of water) + 1 tapioca with 1 egg scrambled

Morning snack

Option 1: 1 cup (200 ml) coconut water + 4 raw almonds
Option 2: such (1/2 cup (100 ml) of unsweetened whole grape juice with 2/3 cup (150 ml) of green tea)
Option 3: 1 xíc. of green tea + 1 col. (soup) of sunflower seed without salt

Lunch

Option 1: salad of green leaves (arugula, lettuce, watercress) at will with 1 cabbage. (soup) cubed pineapple, 1 col. (soup) of fiber mix + 2 col. (soup) with lentils + 1 fillet of fish (trout or salmon) roasted with passion fruit sauce
Option 2: lettuce, cucumber and tomato salad at will with 4 boiled quail eggs + 1 full pasta noodle with tomato sauce and basil
Option 3: salad with green leaves at will with 1 cabbage. (soup) of fiber mix + 2 col. (or mashed potato) + 1 medium broiled chicken fillet with 1 strand of olive oil (rosemary, sage, oregano).

Afternoon snack

Option 1: 1 cup. (tea) fruit salad with fiber mix or mix of nuts (1 chestnut, 3 cashew nuts and 2 chopped walnuts)
Option 2: 1 cup. of green tea with lemon + 1 tapioca with 1 cabbage. (tea) fruit jelly
Option 3: 1 pot of skimmed natural yogurt with 1 cabbage. (soup) of granola (or fiber mix)

Dinner

Option 1: whole salad: lettuce at will, 1/2 can of light tuna, 1 cup. (tea) cooked whole pasta, 1/2 chopped tomatoes, 1 cabbage. (soup) corn, 1 col. (soup) of grated carrot and chopped parsley (season with 1 strand of olive oil, apple cider vinegar and salt)
Option 2: salad of green leaves (lettuce, arugula, watercress) with peach palm and cherry tomato at will + omelette with mozzarella (1 egg yolk + 3 egg whites + 1 medium ball of buffalo mozzarella)
Option 3: salad of green leaves (lettuce, arugula, watercress, chicory, spinach, endive, mint, basil) at will, 1/2 cucumber slices, 1 col. (soup) of grated carrot and 1 col. (or alfalfa) + salmon carpaccio (2 large slices) with 1 slice of whole-grain bread (season with 1 strand of olive oil and oregano)

Supper

Option 1: 1 cup. of hibiscus tea + 1 baked apple with 1 cabbage. (tea) of honey and cinnamon
Option 2: 1 seed bar (sesame, flaxseed)
Option 3: 1 cup. (tea) beaten rice milk with 1 cabbage. (dessert) of cocoa powder

Tuesday, August 21, 2018

Protein Sports Supplements, Myths and Recommendations
Protein supplements are consumed by the physically active population seeking to increase their muscle mass. Whey protein, BCAAs and Creatine are some of the most in demand
Protein Sports Supplements, Myths and Recommendations
@nicolamcpherson_


The problem is that they are often used without professional supervision. The effectiveness of some of them, as well as the risks at hepatic and renal level are some of the controversies to which health professionals respond.

There are many sports supplements on the market, and their number is growing rapidly. Solid foods, beverages, in concentrates, isolated or hydrolyzed... Each one of them is adapted to the athlete's situation, has a different amino acid profile and is more or less easily digestible.

Most people who take these types of dietary products seek to increase their sports performance.

"What they never think is that if they consume an inadequate product or in inappropriate doses, not only do they not improve their physical work, but it can be dangerous for their health," says Dr. Nieves Palacios, coordinator of the Physical Activity and Sports Working Group of the Spanish Society of Endocrinology and Nutrition (SEEN).

Muscle tissue contains 40% of the body's proteins. There is a mechanism of protein exchange according to which the synthesis from diet proteins and degradation are balanced according to the needs of the moment. After training, the protein expenditure is greater than its production, so following the recommendations of the SEEN, only if the intake is adequate can a protein count be achieved that reverses the situation.

At least 80% of subjects who regularly attend a gym to gain muscle mass have used protein as the most frequent supplement.

Athletes have increased protein requirements, especially at the beginning of the season. According to Dr. Palacios, the recommended consumption of these nutrients is between 1.2-1.5 grams per kilogram of weight per day, compared to 0.8-1 g/kg for people who do not train. "There is no evidence that intakes greater than 3 g/kg of weight and day improve sports performance," says Dr. Palacios.

Protein Sports Supplements, Myths & Recommendations
@nicolamcpherson_


Main sports supplements

Although there are no official statistics, recent studies on adolescents have shown that at least 80% or more of the subjects who regularly attend a gymnasium on a recreational basis with the aim of gaining muscle mass have used or regularly use protein as the most frequent supplement, says Dr. Juan Marcelo, coordinator of the Sports Supplementation area of the Spanish Society of Sports Nutrition (SENuDE).

Branched-chain amino acids are included in the protein category, while more than 70% of the same sample reported systematic use of creatine. The other great supplement is multivitamins.

BCAAs

Branched-chain amino acids (BCAAs, Branched-Chain Amino Acids) are three specific amino acids (leucine, isoleucine and valine) associated with the processes of initiating protein synthesis and increasing muscle mass. "However, a more scientific look reveals that this is not so conclusive," says the sports nutritionist.

Main sports supplements
@nicolamcpherson_

To date there is no evidence that BCAAs actually improve muscle anabolism

According to Dr. Marcelo, it is important to keep in mind that the BCAAs supplement only provides three of the amino acids, so they cannot build the proteins. "Proteins are very complex structures and do not need just three amino acids, but are built by twenty in different ways combined," he says.

The recommendation today to optimize muscle mass gain would be to eat enough high-quality protein, which is naturally included in BCAAs through food, and only when appropriate through supplementation. "To date there is no evidence that BCAAs really improve muscle anabolism," the specialist concludes.

Creatine

Creatine is a nitrogenous compound produced by the body that can be consumed through foods such as red meat or seafood. It is usually ingested as creatine monohydrate. Juan Marcelo points out that several reviews have identified good effectiveness in increasing sports performance with the use of creatine in both isolated and repeated efforts, with the most pronounced effects of less than 30 seconds.

However, the Sports Supplementation coordinator emphasizes that "the benefit of creatine supplementation according to the protocols will depend on whether there was little muscle concentration". The intramuscular creatine gain will be the one that generates the most strength and power in muscle contraction, especially in small segments of time.

Protein Sports Supplements, Myths and Recommendations
@nicolamcpherson_


Effects on health

Like any other factor that we add to our diet and that becomes part of our body, all supplements have physiological effects on the different processes of our body. Dr. Marcelo insists that the consequences can be positive if used well, or negative if professional supervision is not followed.


"Neither BCAAs nor creatine should have any risk to a healthy person's kidney or liver health, as long as they are used in adequate amounts and under professional supervision," says the sports nutritionist.

According to the SENUDE doctor, to date, no studies have shown that high-dose protein intake in healthy individuals over the long term can compromise kidney health.

Interactions with the diet can be positive or negative: positive if they complement it if a proper level of protein intake is not achieved, or negative if they attempt to satisfy a dietary defect but it is not well controlled.

RELATED: How to Make a High Protein Breakfast

Myths and recommendations

There are many myths in the field of sports supplements. Juan Marcelo lists some of them:

"Supplements are independent of diet." Muscle gain cannot be unequivocally achieved with these supplements. According to the sports supplementation specialist, supervised planning of the different factors (diet, physical exercise and rest) is necessary so that the supplements make a small contribution to sports performance.

"This brand is better." Supplements should follow quality controls because they may be contaminated. "A study shows that different supplements of different brands and nature are contaminated to some degree and are therefore a health hazard," says the nutritionist.

"I buy this one because it's cheaper." In relation to the above, the cost difference is related to the purity or concentration of the nutrient. In the case of proteins, the impurities are usually fat, lactose, bioactive compounds such as albumin and globulins, and some allergens. "The greater the amount of these additives, the lower the protein concentration, and the lower the digestibility," says the specialist.

"A friend of mine told me to buy it there." Dr. Marcelo states that "from the Spanish Society of Sports Nutrition we consider it unacceptable that there is no more explicit regulation on the marketing of supplements". The nutritionist calls for it not to be possible for anyone without any health and nutritional knowledge to open a business and sell or even be able to prescribe a supplement to physically active people.

Saturday, July 21, 2018

How to Perform a Complete Body Detoxification Step by Step in 7 Days
Day by day our body can be filled with toxins from different sources: food, air, chemicals, etc. Taking a week of detox is a good idea.

How to Perform a Complete Body Detoxification Step by Step in 7 Days


It is normal that, with the current pace of life, the body becomes intoxicated. We may get intoxicated from eating unhealthy foods like junk food. Or by the high consumption of substances such as caffeine, alcohol or tobacco.

But it can also poison the environment. Air pollution, the toxins present in the chemicals we use every day (from cosmetics to beauty products), and in general, the pollutants around us, which can lead to poisoning.

Therefore, it is important from time to time (at least once a year) to perform a complete detoxification of the body. It will make us feel renewed, much healthier and full of energy.

If you follow these steps for a week, you will notice how you renew yourself. If you dare to continue making them longer, you'll see even more amazing changes.

DETOXIFYING FOOD


To begin with, during this week, it completely eliminates the consumption of alcohol, coffee, cigarettes, refined sugars and saturated fats, as they prevent the healing process that we are about to begin.

Then, put these 5 steps into practice:

1. Have breakfast with water and lemon

Fruits such as oranges, lemons and limes help cleanse the body and stimulate enzymatic processes in the digestive tract.

Especially, it is a good idea to drink a glass of warm water with lemon at the beginning of each day. If you don't dare, at least add lots of citrus fruits and their juices to your morning routine.

citrus fruits


2. Eat plenty of fiber

Foods such as brown rice, beets, artichokes, broccoli, and others are high in fiber. Consuming them will help cleanse your stomach and detoxify your body.

3. Drink plenty of water

I'm sure you already know, but in this week of detox you shouldn't forget it for the world: drink two liters of water every day. Having your body hydrated is essential for it to work well.

4. Eat more fruit than usual

Beyond citrus fruits, fruit in general is a perfect food for detoxifying the body. Add fruit to your breakfasts and snacks, replacing refined flours with them.

The change will be radical.

5. Incorporates infusions that take care of the liver

Coffee or alcohol are very unhealthy drinks for our liver. So, to detoxify, you have to eliminate them from your diet for a while.

Green tea, on the other hand, is a great natural medicine for a resentful liver. Try adding it to your diet to take care of and cleanse your liver.


Infusion of Dandelion!

Depurative, natural diuretic. Clean the liver and kidneys. It helps eliminate toxins. It provides a good dose of iron.

Infusion of Dandelion

Ingredients

  • 1 tablespoon of dandelion leaves for each cup of water (fresh or dried)
  • Water, quantity needed

Preparation

  • Wash the dandelion leaves
  • Place in a jar the desired number of cups of water and bring it to a maximum fire
  • When the water starts to boil, add the dandelion leaves
  • Leave on heat for 3 minutes and turn off
  • Cover and let rest 5 minutes, so that the leaves settle in the background
  • Strain the preparation, and if desired, add a few drops of lemon and sweeten with honey or whole-grain sugar
  • It can be hot or cold

You can take this infusion 3 times a day, preferably before meals.


RELATED: Types of Detox Drinks for Effective Cleansing of our System With 2 Simple Recipe

DETOX ROUTINE


In addition to food, it is also important to make changes in our daily routine to detoxify the body.

6. Take a deep breath

Breathing is an automatic process, but becoming aware of it and practicing it correctly is fundamental for the body. The reason is that oxygen is essential for all processes in the body.

Deep breathing allows oxygen to reach every part of the body better, making everything work better.

7. Removes toxins from the skin

Use a natural bristle brush every day to pass it over your skin. That way, you can eliminate toxins through the pores. You can also try foot detox baths.

8. Exercise

Spend one hour a day on the exercise you like best. It will help you eliminate toxins through sweating, and it will also make you feel more vital and energetic. If a yoga routine, even better.

9. Do hydrotherapy

A good idea is to take baths that alternate between hot and cold water. The ratio is: 5 minutes of hot water, and 30 seconds of cold water. After repeating 3 times, take shelter in bed. This technique will cleanse and activate your circulatory system.

Meditate


10. Meditate

Detoxification will not be complete if it is only of the body: for the process to be integral, the mind must be emptied. If you have experience meditating, aim to do so at least ten minutes a day during this week. If you've never done it before, it's the best time to start: search the Internet for mantras or videos and find a perfect one-minute routine for you.

RELATED: 20 Detox Smoothies That Help You Lose Weight and Cleanse Your System

Friday, July 6, 2018

50 Nutrition Tips For Losing Weight and Gaining Muscle
Having a marked body is possible if you know how to build muscle mass correctly.
In addition to carrying out a routine that helps you, you need to lean on foods that help you gain muscle.

Nutrition is the fundamental basis that can determine the success or failure of your training routine.

50 Nutrition Tips For Losing Weight and Gaining Muscle


50 Nutrition tips for losing weight and gaining muscle


1. Eat whole, fresh, unprocessed foods.

2. Do not substitute fruit for fruit juices.

3. When you buy your food, read the labels of all processed foods.

4. Never eliminate food groups, carbohydrates, proteins or fats. Loading....

5. Eat slowly and only until you are satisfied.

6. Eat something every 3 to 4 hours.

7. Exercise is key to better managing the food you eat.

8. When you need vitamins, let your first recourse be the fruit bowl.

9. Record the amount of food and learn how to tell if you need to eat more or less.

10. From all that is natural, select a variety of foods. Sponsored Links

11. Remove skin from chicken or turkey before cooking or eating

RELATED: Healthy Snack: Turkey Cilantro Roll Up

12. Eat fish at least twice a week.

13. Buy reduced-fat versions of the dairy products you eat.

14. Replace tea with green tea

15. Apples will protect your health, eat them every day.

16. Do not eat before going to sleep.

17. Bananas strengthen your bones.

18. Broccoli helps against cancer.

19. Carrots are good for the eyes.

20. Breakfast is essential

RELATED: How to Make a High Protein Breakfast

21. Add the vegetable soups before your lunches and dinners.

22. Tomatoes protect the prostate.

Nutrition Tips For Losing Weight and Gaining Muscle


23. Yogurt will protect you from ulcers and help you digest food better.

24. Keep a variety of raw vegetables in your refrigerator to eat at all times.

25. Replace salt with lemon, herbs and spices to flavor.

26. Buy lean cuts of meat.

27. Garlic kills bacteria.

28. Nuts are tremendously nutritious.

29. One orange a day improves your immune system and gives you your daily dose of vitamin C

30. Eat a variety of foods that contain fiber, from the whole to vegetables and fruits.

31. Eat peas, lentils, beans for vegetable protein.

32. When going out to eat, choose the healthiest options.

33. Replace white flour with wholemeal flour.

34. Eat peanut butter, nuts, and avocados as a source of healthy fats.

35. Replace your fried foods with steamed, baked, or grilled foods.

36. Little by little he is planning more and more healthy meals for the week.

37. It eats onion, is cheap and has many health properties.

38. Incorporates oats as a great source of fiber, vitamins and minerals. Sponsored Links

39. Eggs contain a lot of protein and also assist in concentration and memory.

40. Put a pinch of chili in your meals to burn more calories.

41. Indulge yourself once in a while.

42. Buy seasonal meals. Eat less and enjoy more.

43. Eat less and enjoy more.

44. When you don't eat soup, start your meals with a salad.

45. Take care of your water consumption, water eliminates fats and toxins.

46. Serve yourself in the kitchen and do not put the bowl or food bowl on the table.

47. Incorporate mustard seeds into your diet.

48. Ginger is considered universal medicine.

49. Eat seafood.

50. Incorporate all this in little by little and your nutrition will improve.

RELATED: 16 Fat Burning Foods - Eating Your Way To Natural Fat Loss


Having the body you want is possible if you know the right way to build muscle mass.