Tag Archives: diet tips

When the Moon Hits Your Eye Like a Big Pizza Pie…or a Nice Light Salad

One of the most romantic things you can do for your significant other is plan a special, candle lit meal for two. Usually these types of dinners are rich, heavy and generous with the alcohol. While this type of decadence may seem like a great way to celebrate, reward, or just connect, it may lead you to fall asleep before the real romancing starts, or if you manage to stay up, you won’t be feeling your best which definitely defeats the purpose. Here are some meal ideas to make you feel cool and heat things up:

  • Crab cakes and a light salad: especially good for summer, try adding apple to the salad for extra brightness. You can prepare most of it in advance, which will keep clean up to a minimum. Try serving it with a white wine spritzer made with a citrusy sauvignon blanc.
  • Flank steak flat breads topped with sautéed bell peppers: this cut of beef is super lean, but it still feels like a treat because it’s steak. You can add little chipotle to the peppers for a nice spiciness without making you sweat. Try it with sangria made with red wine a no-sugar added cranberry or cherry juice.
  • Pasta with pesto, cherry tomatoes and bocconcini: have your own Lady and the Tramp moment with something a little healthier (even better if you make your own pasta and pesto from scratch). This is also a great way to showcase heirloom tomatoes when they’re in season and make the meal look extra special. Go full Italian and try it with a Campari and Soda: the bitterness will offset the sweetness of the tomatoes.

With all of these, the best plan of action is to prep as much before hand as you can, so that you can spend more time romancing and less time in the kitchen. Showering your loved one with indulgences may seem like a good idea (and I’m not saying never do it), but taking care of their body while treating them to something lovely lets them know that you’re thinking of their overall well being too, showing commitment and caring.

Salads That You’ll Want to Eat

One of the sad facts of healthy eating is that yes, those of us who follow this lifestyle tend to eat a lot of salad. All too often people try to shame us with taunts of “you don’t win friends with salad!” or “yuck, rabbit food!” but no longer! Here are some great suggestions to up your salad game and make it feel like a luxury decadence instead of a healthy chore:

  • Have you ever tried Haloumi? It’s a firm, salty cheese and makes a great protein addition to a salad. Cube it and sear it in some olive oil (it won’t melt) them toss with cherry tomatoes, cucumbers, herbs like dill or cilantro and a hummus lemon dressing
  • Speaking of herbs, are you including them in your salads? Fresh, delicate ones like basil, dill, and cilantro work best, and bring a lot of flavour with no guilt
  • How about upping the nutrients with some unexpected fruit in a savoury salad? Cherries, peaches, strawberries, pears, and apples are all great choices to start with. Be sure to follow the seasons where you are to get the freshest (and most nutritious) ones.
  • Olive oil is a perfect, heart healthy way to start off a homemade dressing, but consider adding other oils too for flavour. Walnut, almond, and sesame oil are all readily available at most large grocery stores and can really add a new dimension to your dressing
  • Do you have a favourite comfort food? Why not try re-imaging it as a salad? Fajitas are an easy choice, but why not a chicken cordon bleu? You can grill the chicken, dice some lean ham, sprinkle a little grated swiss and make a punchy Dijon dressing to get all the flavour of the classic dish, but with the addition of as many greens as you can handle

Tips for Happy, Healthy Sandwiches

Oh sandwiches! They get a bit of a bad rap, what with soggy bread or uninspiring fillings, the same old same old club sandwich or caser wrap offered at every restaurant ever (probably). Not to mention they can be unhealthy bundles of fat and processed carbs. But done right, there is nothing more glorious than eating a meal that you can hold in your hands, with every bit nicely balanced. To up your sandwich game, here are some easy tips to follow:

  • Balance is everything. The best sandwiches combine several taste and texture sensations to create a party in your mouth that everyone is invited to. Your sandwich should have something savory, sweet, sour or tangy, fresh, spicy, creamy, and crunchy. If you have something from every category, you’ll be amazed at the difference. Don’t be afraid to think outside the box, fig jam makes a great sweet element when paired with cheese or meats like salami. Apples can provide several elements with their crunch texture and sweet to sour taste. Avocado is a good (and healthy) choice for creamy. Basically, go nuts (nuts are good too, especially nut butters)
  • Bread! If you have a gluten free one that works then yes, go ahead and use it, but also consider a  breadless sandwiches with ingredients layered between sweet potato slices, or lettuce wraps-sandwiches, these are great ways to add more nutrition and remove empty carbs. If you don’t think it’s a realy sandwich without “real” bread, get a nice, scratch made baguette, sourdough, or seedy multigrain. Make sure your bread or bread subsitute makes sense with your filling: don’t make a Bahn mi on cinnamon raison bread (but do try that with asiago, arugula, and prosciutto). The bread is a hug for your fillings, it can either be a blanket of warmth that makes everything better or an awkward encounter that you are desperate to end. Choose wisely.
  • Don’t be a Dagwood: sure, we’ve all been so hungry that we would spread our own leg with mayo, put it between two slices of rye and go to town, but there’s no real excuse to load up your sandwich with everything in the fridge and making some kind of monsterwich. Your filling should be about equal to the amount of bread, otherwise you’ll not only be a sloppy falling apart mess, but all the effort you put into picking the right bread will have been for naught.

Bonus tip: if you’re packing one of these bad boys up for lunch and worried about soggy sadness come noon, make sure there is an oil based spread (such as avocado or peanut butter) on both sides cheese is also a good barrier to limp bread syndrome (use in moderation though). No go forth, and happy sandwiching!

Natural Energy Juice

 

Maintain energy during the day to continue your activities of daily life. We often have an uphill battle, since most of the time, our habits of nutrition and rest are most suitable. If you feel tired and want to recover energy, we will show you some recipes for natural energy juices.

With some of the ingredients that we commonly have in our kitchen, we can recreate these recipes to provide much needed energy. These juices are very easy to make and highly nutritious. Also, you can take them at any time of day.

Here are some recipes for natural energy juice:

Bananas and figs: In a glass of water, blend 1 ripe banana, 3 or 4 figs, and a teaspoon of bee pollen (if you’re not allergic). Sweeten with honey if desired.

Egg and carrot: In a glass, put the blended mixture of carrots and egg, sweetened with honey.

Soy, egg and honey mixture: Put one egg and one tablespoon of honey in a cup of plain soy milk.

Carrot, apple, egg, ginseng and honey: Liquefy in a cup of soy milk a finely chopped carrot, half an apple, an egg yolk, a teaspoon of honey and a ginseng extract of 5g.

These juices will increase your energy and improve the functions of the major systems of your body.

The Best Exercises for Abs

 

Do you want to have a flat and toned stomach? Well, exercise, plenty of exercise! While the general physical exercise (jogging, walking, biking, playing sports, etc.) helps burn calories and keep the line, there are specific exercises that specifically responsible for eliminating belly fat and tone those muscles as desired. This article will tell you what some of the best exercises for the abs.

I know many people are really lazy or have very little time to step on the gym, but I assure meeting these exercises even in their homes every day will achieve remarkable results. The effort will be worth it!

Here are some examples of abdominal exercises:

Captain Chair

Captain’s chair is a device that you find in most gyms, like a chair without a seat. Stand on the chair supports your forearms on armrests and try to raise the legs together with knees pointing up. Lower the legs but without ever touching the floor to raise them again. Steady arm on the armrest provides support for the whole body, so that the force is exerted entirely by your abdominal muscles.

About a ball

Doing crunches on an exercise ball is much more effective than them on the floor, as the muscles do all the work without the help of the legs.

Vertical leg crunches

Lie on a mat, place your legs up with knees slightly bent, thus forming an L with your body. With the strength of the abdominals lift your body as if you bring your chest to the knees. This exercise is great for exercising the rectus abdominis, the main muscle in the area, and oblique.

Abdominal legs bent

Lie on a mat with arms outstretched and palms supported. Bring your knees toward your chest and keep your feet pointing up. Lift your hips off the ground in a slight movement, as if you rest your feet on the ceiling. This is a very good exercise for lower abdominals, which are difficult to work.

Recommendations to Enjoy Without Getting Fat

 

At parties and gatherings of family or friends, the temptations are many and we often eat more. Whether you’re dieting because you want to lose weight or simply maintain your figure, or you’re dieting because of some health problems, here are some recommendations for fun without getting fat .

  • Include desserts fruits such as apples, pears, peaches, watermelon, cantaloupe, in your yogurt or ice cream.
  • Decorate your desserts with fresh fruit.
  • The pies and cakes can be fruit or filled with applesauce, providing moisture and fiber to the recipe.
  • Consume desserts in small portions. Remember that what will be in a short time in your mouth, will linger in your hips and abdomen.
  • Instead of sugar, substitute them with low-fat sweeteners

To reduce fat intake:

  • Look for lean meat cuts and skinless chicken.
  • Eliminate fatty parts of the leg of pork or lamb before cooking.
  • Use skim milk instead of cream or whole milk.
  • Avoid creamy dressings or sauces in salads and dishes.
  •  Use cooking spray wax, to reduce the quantities used.
  • Use oil instead of margarine, butter or lard because they contain cholesterol.
  • Prefer fresh cheeses with lower fat intake: mozzarella, dambo, Cuartirolo, lean and ricotta.

To reduce the consumption of sugar:

  • Eat light during the day because the dinners are very abundant and usually high in calories.
  • Before you serve “everything”, put on the plate a lot of salad and vegetables.
  • No repeat. It is best to eat slowly and quiet, enjoying good company.
  • Add oats, wheat germ or bran in recipes to increase fiber.
  • Eat small, healthy snacks: smoothies, fruit, yogurt, cereal bars or low-fat crackers with fiber and water before dinner to help control anxiety.
  • Do not abuse the beer and cocktails, as they also are a source of calories. Note that beer contains 160 calories and a glass of wine about 70-80 calories.
  • To accompany your meal, opt for more natural water or diet soda.

The Benefits of Acai

The berries of the acai palm, or simply known as the acai, are delicious and nutritious fruit with several benefits for the body. The acai can be used in various dishes and is used mainly for its  antioxidant content, energizing, and natural digestive properties.

But besides these properties, the acai has some benefits.

What is acai?

The acai is the fruit of the acai palm ( Euterpe oleracea ), a palm tree that grows in parts of South America and especially in northern regions, where it is much appreciated because of its nutritious properties.

The acai is usually found in abundance in the rainforests of the Amazon and its fruits are very similar to purple grapes, but have a darker tone and a somewhat larger size. Its berries have a very particular taste. They are sweet and are mostly used in sweets, ice cream, smoothies and juices. They have high levels of antioxidants, amino acids, fiber, iron and various other vitamins and minerals. They are a good source of fatty acids, Omega-3 .

Acai properties:

  • Antioxidant
  • Anti-bacterial
  • Anti-inflammatory
  • Anti-mutagenic
  • Energizing

Benefits of using acai

Its antioxidant properties make it a natural rejuvenating fruit. It is a skin brightener that helps nourish and nurture the skin naturally. This is achieved mainly through its use in cosmetic creams and masks to your skin .

Some creams are made with acai and other elements to treat infections and inflammations. It helps to treat poor circulation and control high cholesterol levels due to their good content of fatty acids. Like blueberries and other berries, it is one of the best natural sources of vitamins.

The acai is mostly used in smoothies or juices. This is a good way to get a good burst of energy. In turn, it can be accompanied with some chocolates to make a real cocktail.

As for vitamins, it has vitamins B1, B2, B3, E and C, among others. Being a good energizer and having so many vitamins, the acai juice is very popular in gyms accompanying training many athletes.

The Mediterranean diet

What is the Mediterranean diet?

The Mediterranean diet is inspired by the foods eaten countries of the Mediterranean coast, such as Greece, France, Spain and southern Italy.

In a way, the Mediterranean diet is similar to other heart-healthy diets. The diet encourages eating foods such as fish, fruits and vegetables, beans and whole grains. Also, this diet does not include many meats, dairy products or sweets. However, in other respects, the Mediterranean diet is different from other heart-healthy diets. For example, generally allow the intake of more calories from fat, as long as you choose unsaturated fats and monounsaturated fats like olive oil. It also allows moderate consumption of wine on a regular basis.

What are the health benefits of a Mediterranean diet?

Some studies have shown that making the Mediterranean diet has many health benefits, especially when combined with exercise. It can help you lose weight, control blood pressure and blood sugar and blood cholesterol. In older adults, may help slow cognitive decline, when the brain does not work as well as before. The Mediterranean diet also protects against some chronic diseases, such as:

  • Heart disease
  • Cancer
  • Type 2 Diabetes
  • Alzheimer’s
  • Parkinson’s disease

Changing to a Mediterranean diet after being diagnosed with heart disease or cancer, can reduce the chances of dying from the disease.

How do I incorporate the Mediterranean diet to my healthy lifestyle?

There are some simple ways to incorporate the Mediterranean diet to your lifestyle. Try some of the tips listed below. If you have questions, talk to your family doctor.

  • Make vegetables, fruits and whole grains the basis of your meals. These foods should form the bulk of their meals. Choose a wide variety of fruits and vegetables and prepare them simply. For example, bake or saute vegetables in olive oil instead of butter. Switch to bread, cereals and pastas. Try different grains such as brown rice, quinoa and millet.
  • Use unsaturated fats instead of saturated. Make good decisions about which fats to eat. When cooking, choose unsaturated fats such as olive and canola (rapeseed).Limit intake of saturated fats like those found in butter and in dairy products made ​​from whole milk, margarine and palm and coconut oils. Try to limit the amount you eat dairy products and dairy choose products low in fat.
  • Choose snacks that are fresh and healthy. As a snack you can eat a handful of nuts, cashews, almonds or pistachios. Nuts are good sources of unsaturated fats. Spread a slice of bread with some hummus (mashed chickpeas) or peanut butter made ​​from natural products. Cut vegetables and accompany with hummus or with a little oil-based vinaigrette, olive oil, instead of using sour cream or cheese sauce.
  • Get most of the proteins from plants, birds and fish.During the week, try to eat mostly vegetarian meals that combine lentils, beans or chickpeas with grains and vegetables. Once or twice a week, bake or cook grilled fish such as tuna, salmon, trout, mackerel or herring.When eating meat, choose poultry instead of red meat.Keep portions in a size 85 to 140 grams (3 to 5 ounces) is equivalent to the size of a deck of cards. Avoid red meats, sausage, bacon and other meats with high fat content.
  • Give! The Mediterranean diet can drink wine in moderation on a regular basis. Red wine may have more health benefits than white wine. Women and men over 65 can drink up a glass (or small glass) of wine per day, and men under 65 years, until two (2) drinks per day. Drinking more than this can increase the risk of health problems. If you can not limit the amount you drink or have personal or family history of alcoholism, do not drink absolutely no alcohol.
  • Limit sweets. Try to reduce the consumption of carbonated drinks, granola bars or sugary cereals and desserts to one or two times a week. However, if you need something sweet, try eating a piece of fresh fruit, dried or baked.
  • Stay active. Remember that physical exercise helps to reinforce the benefits of Mediterranean diet on health. Try to make at least 30 minutes of moderate physical activity, 5 days a week. Choose to do something you enjoy.Walking, hiking, swimming and bicycling are all good choices.

Diet of Three Apples

The difficulty in losing weight is common. Often the process is complicated and many think of giving it all up mid-way. However, there are are many types of diet — each with its own characteristics. Today, we offer the diet of three apples.

The three apple diet is one that consists of eating an apple before every meal of the day. That way, the stomach will feel more satisfied and therefore tend to eat less. We must follow the same low-calorie foods that are low in fat, but high protein content. Fruits and vegetables will help you more satiated because they contain high amount of fiber.

Here is a possible scheme of the diet of the three apples that you may follow:

Breakfast :

  • one apple
  • cheese omelet
  • a bowl of oatmeal

Snack :

  • half cup of cheese
  • half a jar of yogurt

Lunch:

  • one apple
  • breast grilled chicken
  • 2 cups of steamed broccoli
  • half a bowl of brown rice

Snack:

  • cappuccino

Dinner:

  • one apple
  • grilled salmon
  • green salad

6 Reasons to Eat Fruit Everyday

Nutritionists recommend eating at least four servings of fruit daily. Why? Here are the 6 reasons why fruit is essential in our day-to-day lives:

  • The presence of vitamin C and beta carotene (or pro vitamin A), making it a valuable food for the prevention of numerous diseases, including degenerative diseases and cancer. Organic acids (malic, citric, and salicylic) potentiates the effect of vitamins and have anti-inflammatory, anti-coagulants, and disinfectants.
  • The high fiber intake regulates intestinal transit. The kiwi, for example, has a satiating effect, making it ideal as a snack for those who want to lose weight.
  • Fruits have diuretic effect. The majority of fruits bring little sodium and potassium, which help eliminate the liquid.
  • Fruits hydrate and cleanse the body. This is because 75% of its weight consists of water. The watermelon and cantaloupe, for example, consists 90% of water.
  • Fat contents are minimal, with the exception of avocados.
  • With the presence of fructose, glucose, and sucrose, fruits makes a good substitute for snacks that are rich in carbohydrates.

 

Rihanna’s Secret to Staying in Shape

 

On the red carpet at 2012 Grammy Awards, the beautiful Rihanna came in great shape. A breathtaking body highlighted by a sexy black dress signed by Giorgio Armani.

What Rihanna’s secret of fitness?

Harley Pasternak , Rihanna’s personal trainer said that Rihanna has great will power to stay in shape. Not only does she exercise consistently, she also resist the tempting delicacies and salty cravings. Harley Pasternak said, ” When on tour, Rihanna goes to the gym at least three times a week with cardio sessions that last at least 25 minutes each. She does all exercises that can be done in a hotel room or in the backstage before a concert . But when at home, she is more focused on her physical form and moves the bar higher, increasing the sessions in the gym to five days a week for 30 minutes. Rihanna is really wonderful and getting better.”

 

 

Eva Mendes: Her Tips for a Perfect Body!

 

Eva Mendes is an actress and model of Cuban origin, but born in Florida and raised in Los Angeles. Her charm is exotic, and her curves are breathtaking.

Mendes recently discussed in an interview about her relationship with her body. She gave advice to those who are seeking to have a fabulous body. In the interview,  Mendes frankly admitted that she had troubles accepting her body when she was young, but in the  process of growing up, she finally learned to accept the truth.

Mendes said she does not follow any diet. She said that the only thing she does is to limit the portions. She did not deny herself a cube of chocolate, because she said taking off those extra pounds won’t hurt.

Mendes said that it is useless to deprive yourself of the things you love, especially when it comes to food. Limiting the portions and engaging on a physical activity regularly are the way out.