tag:blogger.com,1999:blog-75859339482347122542024-03-19T08:48:14.934+00:00FITBODYUSAFITBODYUSA is a comprehensive website that offers a plethora of information about fitness and weight loss. From diets and routines to supplements and expert advice, the blog covers all aspects of healthy living.FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comBlogger163125tag:blogger.com,1999:blog-7585933948234712254.post-77978932528643790692023-07-27T11:23:00.002+01:002023-07-27T11:23:17.740+01:00Debunking the GAPS Diet: An Unsubstantiated Approach to Health and Weight Loss<p>In the pursuit of weight loss and improved health, there are numerous dietary approaches available to us. However, in this article, we will focus on the GAPS diet, exploring its principles and examining the scientific evidence behind it.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1JLPi0k9dhee6CCW3_I0n4gCWuApgbB87h9iMjJ8fD0r5nvKN4ksX7kXxND5QUWvmuCUxBKIm9ua3XWGf6LEw7DG8fBT95HjoqiH5FC8EqOKvQzZCBH0WictINSTx6w6b-9Rr7e4pCFUea1ITbFbUyysVoxY0J9qqfJRNYyxqi-gT-9s004Z2D3c1q6w/s750-rw/GASP%20Diet.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Scientific Perspectives on the GAPS Diet" border="0" height="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1JLPi0k9dhee6CCW3_I0n4gCWuApgbB87h9iMjJ8fD0r5nvKN4ksX7kXxND5QUWvmuCUxBKIm9ua3XWGf6LEw7DG8fBT95HjoqiH5FC8EqOKvQzZCBH0WictINSTx6w6b-9Rr7e4pCFUea1ITbFbUyysVoxY0J9qqfJRNYyxqi-gT-9s004Z2D3c1q6w/s16000-rw/GASP%20Diet.jpg" title="Debunking the GAPS Diet: An Unsubstantiated Approach to Health and Weight Loss" width="750" /></a></div><br /><h2 style="text-align: left;">The Origins of the GAPS Diet</h2><br />The gut is often referred to as our "second brain," and research has confirmed the existence of a gut-brain axis, representing the complex bidirectional relationship between our neurological system and the gastrointestinal tract.<br /><br />It is now known that many mental and emotional disorders may be linked to the composition of our gut flora or the functioning of our digestive system. Conversely, stress and emotional issues can also contribute to digestive or intestinal diseases.<br /><br />Taking this into account, neurologist Natasha Campbell created the Gut and Psychology Syndrome (GAPS), which stands for the psycho-intestinal syndrome. This concept suggests that our gut microbiota plays a fundamental role in the development of conditions such as autism, depression, and overall psychological well-being. Therefore, dietary changes can significantly impact mental and emotional health, while also aiding in weight loss.<br /><br />This concept indeed holds scientific support, as the bacteria in our digestive system have been shown to <a href="https://www.nature.com/articles/mp201493" target="_blank">influence our behavior and mental health</a>. Natasha Campbell developed a method to improve gut flora, thereby promoting the management of various diseases.<br /><br />The original idea behind the GAPS diet was to help individuals eliminate toxins from their bodies and cultivate healthy microbiota. Thus, this diet has emerged as one of the most popular worldwide, with extensive marketing and associated products.<br /><br /><h2 style="text-align: left;">What the GAPS Diet Entails</h2><br />The GAPS diet aims to improve gut flora to aid weight loss, manage various diseases, and maintain overall health. Its main principles involve completely eliminating grains, refined carbohydrates, sugars, processed foods, and certain starchy vegetables.<br /><br />On the other hand, the diet encourages the consumption of fermented foods, protein sources, and healthy fats such as meat, fish, shellfish, yogurt, eggs, and coconut oil. Additionally, the diet recommends supplements like probiotics and cod liver oil, which are marketed as essential components of the GAPS diet.<br /><br />The diet is typically divided into two phases: an initial strict phase, which can last up to two years, to restore gut health, and a second phase that reintroduces various foods once the gut microbiota is considered healthy.<br /><br /><h2 style="text-align: left;">Scientific Critique of the GAPS Diet</h2><br />Although the connection between our gut and brain is well-established, there is no scientific evidence supporting the GAPS diet as a beneficial approach for our gut microbiota.<br /><br />Furthermore, the GAPS diet eliminates entire food groups, leading to potential high levels of stress and, counterintuitively, could be detrimental to mental and emotional health rather than improving it.<br /><br />Additionally, the diet restricts healthy foods such as grains, vegetables, and fruits, while making scientifically unfounded claims about the need for detoxification or the superiority of consuming fruits in the form of juice.<br /><br />The diet's claims appear to be more about marketing products than sound scientific evidence, raising concerns about its overall safety and effectiveness.<br /><br /><h2 style="text-align: left;">Conclusion</h2><br />In conclusion, the GAPS diet lacks substantial scientific support and may not be a suitable or beneficial dietary approach. Instead of promoting improved health and weight loss, it could potentially lead to adverse effects and unnecessary stress on the body. It is essential to seek evidence-based and <a href="https://www.fitbodyusa.us/2019/08/7-day-mediterranean-diet-meal-plan-to-lose-weight.html" target="_blank">balanced dietary plans</a> to achieve sustainable and positive outcomes for both physical and mental well-being.FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-49640585606400666902023-07-22T17:00:00.002+01:002023-08-22T10:54:10.162+01:001000 Step Challenge with Step: Core and Conditioning Workout Guide<p>The Thousand Step Challenge with a step is a workout designed to primarily target the core muscles while also improving overall physical conditioning. All you need is a step, so if you have one at home, you can take on this challenge right in your living room. How much time do you need to complete this challenge?<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0lWARNGKGoq7SPB-k23Axv5R2gTQJCz75J2KpNDemjpjHISInj3F6nALNW7bnqqksMoj-M00iQqGKhlUHUVHM-QyEqivchUsSU46Reqewy4KMSMzPmUUvgSlYt4Lhhu7b9eG8OwV6ZkmkjeEIMNScXolQGIpn0M6pun790yw8whyrG7-z9FSChaI7QGg/s750-rw/1000%20HIIT%20Step%20Workout.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="1000 HIIT Step Workout" border="0" height="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0lWARNGKGoq7SPB-k23Axv5R2gTQJCz75J2KpNDemjpjHISInj3F6nALNW7bnqqksMoj-M00iQqGKhlUHUVHM-QyEqivchUsSU46Reqewy4KMSMzPmUUvgSlYt4Lhhu7b9eG8OwV6ZkmkjeEIMNScXolQGIpn0M6pun790yw8whyrG7-z9FSChaI7QGg/s16000-rw/1000%20HIIT%20Step%20Workout.jpg" title="1000 Step Challenge with Step: Core and Conditioning Workout Guide" width="750" /></a></div><br /><h2 style="text-align: left;">The Challenge: 1000 HIIT Step Workout</h2><p>The circuit we propose is a high-intensity workout where you have to complete a total of one thousand repetitions. The video demonstrates 10 exercises using a step to work on your core and endurance. You are required to perform 10 repetitions of each exercise before moving on to the next one.<br /><br />Once you finish one full round of the circuit, you can take a couple of minutes to rest before repeating it in the same manner. The goal is to complete 10 rounds in total, reaching that magical number of one thousand repetitions.<br /><br />Some exercises are meant to raise your heart rate, while others are more technical and should be performed slowly and with precision, especially during core exercises. Slower movements often yield better results for core workouts.<br /><br />For exercises that involve one leg or one arm separately, you should perform double the number of repetitions, meaning you will do 10 repetitions for each arm or leg.<br /><br /></p><h3 style="text-align: left;">Preparation</h3><p><br />Get your step ready, perform a proper warm-up, start the timer, and record how long it takes to complete each round of exercises, as well as the total time needed to finish all one thousand repetitions.<br /><br />This challenge is a fantastic way to work on your core strength and overall fitness. Remember to maintain proper form during each exercise and listen to your body. If you're new to high-intensity workouts or have any health concerns, it's a good idea to consult a fitness professional or your healthcare provider before attempting this challenge.</p><p></p><div style="height: 0px; overflow: hidden; padding-bottom: 56.25%; position: relative;">
<iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed/fw20If7Oq_c" style="height: 100%; left: 0; position: absolute; top: 0; width: 100%;"></iframe></div><p><b> </b></p><p><b>See also:</b> <a href="https://www.fitbodyusa.us/2021/03/30-day-flat-stomach-at-home-workout.html" target="_blank">30 Day Flat Stomach at Home Workout</a><br /></p><p>So, let's get ready to step up to the challenge and push ourselves to reach our fitness goals!</p><p></p><p></p><p></p><p></p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-7360092095369332992023-07-20T17:27:00.001+01:002023-07-20T17:41:51.713+01:00Muscle Growth: Slow Reps vs. Fast Reps - Which is More Effective?<p>When we train to increase our strength and muscle mass, we often focus on factors such as the weight lifted, the number of repetitions, and the exercises performed. However, there are less controlled variables, like the speed at which we execute movements. Should we perform the movements slowly or quickly? Should the lifting phase be slow and the lowering phase fast, or vice versa?</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV1rOl1VyEg1HqQwTIZb8fAo-4llbPP1eMb-D6aAdqlE40TJ74iEmqVFmmwzSquCO5cMEXPknvYYBlpy5fzE1dVPgWfVFN8lR8ItgpHF9eySNKRupoSGlzj7LR12dpcAdrv2NkGjsNYWR1r9lqENW3nOk8XaTNu0XmKo4NBMkUHTWz3kxAyI7951w17Nc/s750-rw/Optimize%20Strength%20&%20Muscle%20Growth%20Controlled%20Tempo%20for%20Best%20Results.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Muscle Growth - Slow Reps vs. Fast Reps" border="0" height="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV1rOl1VyEg1HqQwTIZb8fAo-4llbPP1eMb-D6aAdqlE40TJ74iEmqVFmmwzSquCO5cMEXPknvYYBlpy5fzE1dVPgWfVFN8lR8ItgpHF9eySNKRupoSGlzj7LR12dpcAdrv2NkGjsNYWR1r9lqENW3nOk8XaTNu0XmKo4NBMkUHTWz3kxAyI7951w17Nc/s16000-rw/Optimize%20Strength%20&%20Muscle%20Growth%20Controlled%20Tempo%20for%20Best%20Results.jpg" title="Muscle Growth - Slow Reps vs. Fast Reps - Which is More Effective?" width="750" /></a></div><br /><h2 style="text-align: left;">Components of Movement: Concentric, Isometric, and Eccentric</h2><br />A single repetition consists of three main phases: the concentric phase, the isometric phase, and the eccentric phase. Each of these phases has different requirements, so it may be interesting to vary the speed for each one.<div><br />By adding up the time taken for all phases, we get the total seconds that the repetition lasted. When we sum up all the repetitions in a set, we get the total time under tension (TUT) that we've experienced during that set. This time under tension is crucial in promoting muscle growth.<br /><br />Let's consider an example: if each repetition lasts five seconds, and we perform ten repetitions in a set, the accumulated total time under tension for that set would be 50 seconds. We continue adding up time under tension for all sets targeting the same muscle group until the end of the session.<br /><br />That's why it is often recommended to perform exercises slowly to increase the time under tension. However, as we'll see, this is only partially true, as different phases require different speeds.<br /><br /><h3 style="text-align: left;">Concentric Phase</h3><br />The concentric phase occurs when we overcome the resistance, not the other way around. Examples include pushing during a bench press or standing up during a squat. When performing pull-ups, we conquer the resistance of our body weight to raise ourselves up.<br /><br />For <a href="https://www.fitbodyusa.us/2020/03/strength-vs-hypertrophy-how-to-increase-muscle-mass.html" target="_blank">increasing muscle mass</a>, the speed of the concentric phase doesn't matter much. Performing it slowly can increase the time under tension, but it reduces the weight lifted as each repetition becomes more fatiguing.<br /><br />To improve strength, it is vital to perform this phase as fast as possible, or rather, as explosively as possible. In exercises like bench press or squats, we should have the intention to push the barbell to the ceiling, even if the actual speed seems slow from the outside. The actual speed and intentional speed are different, and our focus should be on moving the weight as fast as possible, regardless of the actual speed.<br /><br /><h3 style="text-align: left;">Isometric / Pause Phase</h3><br />The isometric phase occurs between the concentric and eccentric phases. In the bench press, it's when the barbell is fully extended or touching the chest. In this phase, it's essential to take the time needed, regardless of speed.<br /><br />To increase muscle mass, it may be beneficial to hold for a second at the point of maximum contraction in exercises where applicable. While the bench press has an isometric phase, it's not as effective for hypertrophy as the isometric phase in pull-ups.<br /><br />When the arms are fully extended during the bench press, we don't feel as much activation in the chest compared to the feeling in the lats when we hold ourselves up with the chin above the bar during pull-ups.<br /><br />For exercises like pull-ups, hip thrusts, bicep curls, or lateral raises, it's beneficial to hold for a second between the concentric and eccentric phases to provide an extra stimulus.<br /><br />For increasing muscular strength, the isometric phase should allow us to take a breath and prepare ourselves physically and mentally for the next repetition. When training basic strength exercises like deadlifts, bench press, or squats, this phase helps stabilize after performing the explosive concentric phase.<br /><br /><h3 style="text-align: left;">Eccentric Phase</h3><br />The eccentric phase occurs when the resistance overcomes us, and we lower the weight. Lowering the barbell during bench press, squatting down, or lowering ourselves during pull-ups are examples of the eccentric phase.<br /><br />To maximize muscle growth, the eccentric phase should be controlled but not excessively slow. It should last longer than the concentric phase to control the weight and gradually let the resistance take over.<br /><br />When lifting heavy weights in basic strength exercises, this phase may naturally be slow to ensure safety. However, it shouldn't be too slow, as it can lead to fatigue that hampers the entire set. The speed of this phase for strength training should be such that it allows us to control the weight, no more and no less.<br /><br /><h2 style="text-align: left;">The Perfect Repetition, According to Science</h2><p><br />After reading all of the above, you may wonder how slow or fast each phase should be. Numerous studies have explored this training variable to shed light on the matter.<br /><br />For a long time, it was believed that extending the eccentric phase as much as possible would generate more hypertrophy. While longer sets indeed result in more time under tension, having high durations per repetition would require reducing the weight or the number of repetitions to manage the load.<br /><br />Both speed and load need to be considered. A 2015 systematic review found that there is no difference in hypertrophy for repetitions lasting 0.5 to 8 seconds. However, super-slow repetitions lasting over eight seconds may negatively impact hypertrophy.<br /><br />One explanation is that performing very slow repetitions requires using very light weights, which leads to different adaptations in muscle fibers (study).<br /><br />The isometric component should be short to maintain constant tension, muscular ischemia, and hypoxia (stimulators of hypertrophy). However, this aspect depends on the muscle area where the peak force occurs.</p><p><b>See also:</b> <a href="https://www.fitbodyusa.us/2020/03/strength-vs-hypertrophy-how-to-increase-muscle-mass.html" target="_blank">How to Increase Muscle Mass: Strength or Hypertrophy?</a><br /><br />For example, in a standing bicep curl, the peak tension occurs halfway through the movement. Therefore, it doesn't make much sense to rest with fully extended or fully flexed arms. However, in a hip thrust or lateral shoulder raises, where the peak occurs at the end of the movement, it is beneficial to pause briefly at that point.<br /><br /></p><h2 style="text-align: left;">Practical Application</h2><br />There is no perfect repetition. Move the weight in a controlled manner and focus on the muscle group you're working rather than the time you take for each repetition.<br /><br />Slower repetitions increase time under tension but may limit the weight lifted compared to slightly faster repetitions. On the other hand, faster repetitions reduce time under tension but allow for higher weight lifted.<br /><br />Therefore, aim for a balance between load and speed, avoiding excessively slow speeds, especially during the concentric phase. Based on research comparing different execution speeds, the following tempos are recommended:<br /><ul style="text-align: left;"><li><b>For muscle growth:</b> A tempo of 3:1:1 or 3:0:1 (three seconds for eccentric phase, one or none for isometric phase depending on the exercise, and one second for concentric phase) may serve as a guide. Each repetition lasts about five or six seconds.</li><li><b>For <a href="https://www.fitbodyusa.us/2018/03/muscle-hypertrophy-vs-strength-yes-there-is-difference.html" target="_blank">muscular strength</a>:</b> A tempo of 3:0:X or 2:0:X (three or two seconds for eccentric phase, minimal time for isometric phase to control the weight, and the concentric phase as explosive as possible) may serve as a guide. Each repetition lasts about three seconds.</li></ul><br />By applying these principles, you can optimize your training to achieve both muscle growth and increased strength effectively. Remember, individual variations and goals may require adjustments to find the best approach for each person.</div>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-48030090217886486352023-07-19T12:13:00.003+01:002023-07-19T12:13:43.889+01:00The Hunza Diet: The Key to Living Longer and Better - What It Is and How to Follow It<p>There are very few populations in the world that naturally exceed 100 years of age, making them the focus of attention and observation. In this regard, the Hunza diet could be the key to living longer and better. Let's explore what it is and how to adopt it.<br /><br />The inhabitants of the Hunza Valley effortlessly reach the ages of 110-120 years and experience very little illness. This prompted an English doctor to study this population of around 30,000 people, located in the northern region of Pakistan, surrounded by the Himalayan mountains and sharing borders with India, China, and Afghanistan.<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipVAST_5cqDmgbDEmpAaSRDDoMCAS9tHuObekWwhYxHSUFEz8MseE5wJytgdzBG2vnDeEyE2nQIS54UYaSasJDTO7gAf4IS--oYe5oPmfwEHcO4ZkQc0BTtG5ik5ddatJwYSMwMQp9I9VV_iLln1saBC0seePftTLh-hAbpxJoyGv-ByvOaNtYqqcQyL4/s750-rw/hunza_diet.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Hunza Diet: Lentil Soup" border="0" height="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipVAST_5cqDmgbDEmpAaSRDDoMCAS9tHuObekWwhYxHSUFEz8MseE5wJytgdzBG2vnDeEyE2nQIS54UYaSasJDTO7gAf4IS--oYe5oPmfwEHcO4ZkQc0BTtG5ik5ddatJwYSMwMQp9I9VV_iLln1saBC0seePftTLh-hAbpxJoyGv-ByvOaNtYqqcQyL4/s16000-rw/hunza_diet.jpg" title="The Hunza Diet: The Key to Living Longer and Better - What It Is and How to Follow It" width="750" /></a></div><br /><h2 style="text-align: left;">What does the Hunza diet consist of?</h2><br />After living among the Hunza people, the English doctor was amazed by both their absence of disease and their longevity, with many individuals surpassing 100 years of age.<br /><br />The long lifespan of the inhabitants of the Hunza Valley can be attributed to their diet, which is abundant in carbohydrates and low in protein.<br /><br />Fruits and vegetables take center stage, with a preference for seasonal produce, and a focus on consuming leafy greens such as lettuce.<br /><br />In addition to high fruit, vegetable, and plant-based consumption, the Hunza diet is predominantly vegetarian and includes sheep cheese, sprouted grains, whole grains, and water from glaciers.<br /><br />Meat consumption is minimal and limited to special events or celebrations. As a result, this diet has a low protein intake due to limited dairy consumption and is primarily rich in quality carbohydrates provided by fresh vegetables, which are excellent sources of vitamins and minerals needed by the body.<br /><br />Furthermore, the consumption of ultra-processed foods is almost non-existent among the Hunza people, as these types of industrially processed foods with low nutritional quality are scarce in their diets, unlike Western diets.<br /><br /><h2 style="text-align: left;">The benefits of the Hunza diet</h2><br />The Hunza diet is characterized by a high intake of fiber, vitamins, and minerals that the body requires, and a minimal amount of saturated fats derived from animal-based foods such as meat and eggs. It is also abundant in antioxidants and beneficial phytochemicals obtained from the diverse intake of fruits, vegetables, and plants by the inhabitants of the Hunza Valley.<br /><br />Scientific research supports the fact that this type of diet can add years to life expectancy. Studies have shown that a high consumption of fruits and vegetables (around 10 servings) can reduce the risk of premature death by up to 42%.<br /><br />Likewise, the consumption of these foods can protect health by helping to prevent cardiovascular and degenerative diseases, among others.<br /><br />Moreover, the intake of fiber (abundant in the Hunza diet) has been associated with successful aging and a lower risk of death from any cause.<br /><br />Considering these factors, along with the significant presence of antioxidants and substances with anti-inflammatory effects in the body, adopting the Hunza diet could be a valuable resource for improving quality of life and life expectancy.<br /><br /><h2 style="text-align: left;">How to follow the Hunza diet</h2><br />To incorporate certain aspects of the Hunza diet and improve our own nutrition for the sake of our health and life expectancy, the following recommendations are advised:<br /><ol style="text-align: left;"><li><b>Prioritize the consumption of fresh and seasonal foods</b> while minimizing the intake of processed and ultra-processed foods, which are readily available and commonly consumed in modern diets.</li><li><b>Reduce meat consumption</b> and instead opt for plant-based protein sources such as whole grains, sprouts, or legumes. Although legumes are not abundant in the Hunza diet, they are highly beneficial for obtaining satiating nutrients for the body.</li><li><b>Including fruits and vegetables in our meals</b> is always advisable, with an emphasis on consuming them raw or with minimal cooking to preserve their nutrients and antioxidants.</li></ol><p></p><p><b>See also:</b> <a href="https://www.fitbodyusa.us/2023/07/anti-aging-diet-to-extend-lifespan.html" target="_blank">Anti-Aging Diet: 3 Proven Diets to Extend Your Lifespan, Backed by Science</a><br /></p><p><br /> Here are a few examples of dishes inspired by the Hunza diet:<br /><br /></p><ol style="text-align: left;"><li> <b>Hunza Vegetable Stir-Fry:</b> Sauté a variety of seasonal vegetables such as bell peppers, broccoli, cauliflower, carrots, and snow peas in a small amount of olive oil. Season with herbs and spices like turmeric, cumin, and garlic for added flavor. Serve over a bed of whole grains like quinoa or brown rice.</li><li> <b>Hunza Lentil Soup:</b> Cook red lentils with a mix of chopped onions, garlic, ginger, and spices like cumin and coriander. Add diced tomatoes, vegetable broth, and a generous amount of mixed vegetables such as spinach, carrots, and zucchini. Simmer until the lentils and vegetables are tender. Serve hot with a squeeze of lemon juice.</li><li> <b>Hunza Buckwheat Pancakes:</b> Prepare pancakes using buckwheat flour, mashed bananas, almond milk, and a touch of cinnamon. Cook them on a non-stick pan until golden brown. Serve topped with fresh berries, sliced bananas, and a drizzle of honey or maple syrup.</li><li> <b>Hunza Vegetable Curry:</b> In a pan, sauté onions, garlic, and ginger until fragrant. Add a blend of curry powder, turmeric, and paprika. Stir in diced potatoes, cauliflower florets, peas, and chopped tomatoes. Cook until the vegetables are tender and the flavors are well combined. Serve the curry with whole grain bread or steamed basmati rice.</li></ol><p><br />Remember, these dishes are inspired by the Hunza diet and can be adapted to personal preferences while keeping the emphasis on fresh, seasonal vegetables, whole grains, and plant-based ingredients.</p><p>By following these guidelines, we can emulate the eating habits of the Hunza population, which largely contribute to their long life expectancy and excellent health.</p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-50397141662752175552023-07-18T11:19:00.000+01:002023-07-18T11:19:06.968+01:00Zucchini Pappardelle with Turkey Meat Sauce and Ricotta - A Vegetarian Delight<p>Looking for a delicious and wholesome vegetarian dinner option that doesn't compromise on flavor? Look no further than zucchini pappardelle with a turkey meat sauce and ricotta. This creative and nutritious dish combines the goodness of fresh zucchini noodles, a rich turkey meat sauce, and a creamy ricotta topping. Packed with protein and low in carbs, this recipe is perfect for vegetarians seeking a satisfying and flavorful meal. Let's dive into the details of this mouthwatering delight and discover how to make it at home.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSJXzkw8r7JXO1VEi3jqLr4M63yZhag-2N_KA9XdxDLTojuI6HU55WZy7_sa8eG3jRHjHNum_mhNJfdDTNTP5O4ydootIaWhkkn8ZWGeJhtJMJGe7H9AYqfXksHbr5lUoXyIw60j3-Xp6eEt--M8ZESfmLqOtj3n8Y6UcTzfbA3g3TV1wP0z2OjG-MgPE/s750-rw/Zucchini%20Pappardelle%20with%20Turkey%20Meat%20Sauce%20and%20Ricotta.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Zucchini Pappardelle with Turkey Meat Sauce and Ricotta" border="0" height="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSJXzkw8r7JXO1VEi3jqLr4M63yZhag-2N_KA9XdxDLTojuI6HU55WZy7_sa8eG3jRHjHNum_mhNJfdDTNTP5O4ydootIaWhkkn8ZWGeJhtJMJGe7H9AYqfXksHbr5lUoXyIw60j3-Xp6eEt--M8ZESfmLqOtj3n8Y6UcTzfbA3g3TV1wP0z2OjG-MgPE/s16000-rw/Zucchini%20Pappardelle%20with%20Turkey%20Meat%20Sauce%20and%20Ricotta.jpg" title="Zucchini Pappardelle with Turkey Meat Sauce and Ricotta - A Vegetarian Delight" width="750" /></a></div><br /><h2 style="text-align: left;">Zucchini Pappardelle with Turkey Meat Sauce and Ricotta</h2><p><br /><b>Ingredients:</b></p><ul style="text-align: left;"><li>4 medium zucchini</li><li>1 pound ground turkey</li><li>1 small onion, finely chopped</li><li>2 cloves garlic, minced</li><li>1 can (14 ounces) diced tomatoes</li><li>2 tablespoons tomato paste</li><li>1 teaspoon dried basil</li><li>1 teaspoon dried oregano</li><li>1/2 teaspoon dried thyme</li><li>Salt and pepper to taste</li><li>1/4 cup ricotta cheese</li><li>Fresh basil leaves for garnish</li></ul><br /><b>Instructions:</b><br /><br /><b>1. Prepare the zucchini pappardelle:</b><br /><ul><li> Using a spiralizer or vegetable peeler, create zucchini noodles resembling pappardelle ribbons. Set aside.</li></ul><br /><b>2. Cook the turkey meat sauce:</b><br /><ul style="text-align: left;"><li> In a large skillet, heat some olive oil over medium heat.</li><li> Add the chopped onion and minced garlic to the skillet. Sauté until fragrant and the onion becomes translucent.</li><li> Add the ground turkey to the skillet and cook, breaking it up with a spatula, until it is browned and cooked through.</li><li> Stir in the diced tomatoes, tomato paste, dried basil, dried oregano, dried thyme, salt, and pepper. Mix well.</li><li> Reduce the heat to low and let the sauce simmer for about 15-20 minutes, allowing the flavors to meld together and the sauce to thicken.</li></ul><br /><b>3. Combine the sauce with the zucchini noodles:</b><br /><ul style="text-align: left;"><li> Add the prepared zucchini pappardelle to the skillet with the turkey meat sauce. Gently toss to coat the noodles evenly with the sauce.</li><li> Cook for an additional 3-4 minutes, until the zucchini softens slightly but still retains some crunch.</li></ul><br /><b>4. Serve and garnish:</b><br /><ul style="text-align: left;"><li> Divide the zucchini pappardelle with turkey meat sauce among individual plates or bowls.</li><li> Top each portion with a dollop of ricotta cheese.</li><li> Garnish with fresh basil leaves for an added pop of flavor and freshness.</li></ul><br />Zucchini pappardelle with turkey meat sauce and ricotta is a delectable <a href="https://www.fitbodyusa.us/2017/07/400-calorie-vegetarian-dinners-slimming-vegetarian-recipes.html" target="_blank">vegetarian dinner</a> option that brings together the goodness of fresh vegetables, lean protein, and creamy cheese. This wholesome dish provides a burst of flavor while keeping it light and nutritious. By embracing zucchini noodles, you'll enjoy a satisfying pasta-like experience without the carb overload. So, give this recipe a try and indulge in a delightful vegetarian dinner that will impress your taste buds and nourish your body.FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-58175929804934628092023-07-17T11:22:00.003+01:002023-07-17T11:26:53.590+01:0015-Minute Ab Workout with a Dumbbell: Effective and Quick Circuit for Strong Abs<p>If you have a dumbbell, you have an intense, effective, and quick ab workout. In this article, we'll explain how to train your abs in 15 minutes and leave with your workout done. To perform the movements, you'll only need a dumbbell, so you can do them at the gym, at home, or anywhere.</p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoZ4dbcjBHO2EXXni6VnA7YkZjXZokvo7Aaf2AC-2UQk-VupuDOAn1tiqJL0xwJ5U9pRnd20eBxMvKHJ4l5V5FLYANGAnyrcrtVf4xhLWybw4XbT_1cmUCMtDoqF5EmQ1_vYXBCp1v6mvj1VfSpZ_SdXAoqwZANSyiMDITbt1x9JF434suM-9EACb1-f4/s750-rw/Turkish%20Get-Up.jpg" style="margin-left: auto; margin-right: auto;"><img alt="15-Minute Ab Workout" border="0" height="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoZ4dbcjBHO2EXXni6VnA7YkZjXZokvo7Aaf2AC-2UQk-VupuDOAn1tiqJL0xwJ5U9pRnd20eBxMvKHJ4l5V5FLYANGAnyrcrtVf4xhLWybw4XbT_1cmUCMtDoqF5EmQ1_vYXBCp1v6mvj1VfSpZ_SdXAoqwZANSyiMDITbt1x9JF434suM-9EACb1-f4/s16000-rw/Turkish%20Get-Up.jpg" title="15-Minute Ab Workout with a Dumbbell: Effective and Quick Circuit for Strong Abs" width="750" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://www.instagram.com/msc_strength/" rel="nofollow" target="_blank">@msc_strength</a></td></tr></tbody></table><br /><br />15-Minute Ab Workout<br /><br />We propose a fast and effective ab workout consisting of four exercises that require just one dumbbell. Each exercise should be performed for one minute, followed by one minute of rest. After the rest, we move on to the next exercise until we complete the four proposed exercises.<br /><br />This means that we'll do the first exercise for one minute, take a one-minute rest, perform the second exercise, take another one-minute rest, and so on until we complete all four. At the end of the last exercise, we rest for one more minute and start again with the first one.<br /><br />Repeat the circuit twice, and in 15 minutes, you'll have completed a demanding program that will greatly activate your abs.<br /><br />Plank Dumbbell Drag<p></p><p><style>.embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }</style></p><div class="embed-container"><iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed/BrD1MzJxY6A"></iframe></div><p><br /><br />The first of the four ab exercises with a dumbbell is the <a href="https://www.fitbodyusa.us/2016/12/beginners-guide-to-ab-planks.html" target="_blank">traditional plank</a> with an added twist. From the plank position, move the dumbbell from side to side. This will require us to support ourselves with one hand and apply extra force.<br /><br />Dumbbell Windmill</p><p><style>.embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }</style></p><div class="embed-container"><iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed/uMQ3JbXF-Ng"></iframe></div><p><br /><br />The dumbbell windmill is one of the best exercises you can do to target the lateral area of your abs, especially the obliques. The exercise involves reaching down to touch the ground with the free hand while keeping the hand with the dumbbell extended throughout.<br /><br />Turkish Get-Up</p><p><style>.embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }</style></p><div class="embed-container"><iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed/sgd8n917Zv0"></iframe></div><p><br /><br />The Turkish Get-Up is an exercise that encompasses all planes of movement in one gesture: rotation, inclination, and trunk flexion. It's quite complex, but by following all the steps, it can be easily learned and perfected.<br /><br />Dumbbell Woodchop</p><p><style>.embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }</style></p><div class="embed-container"><iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed/Rf-2l8Z40dg"></iframe></div><p><br /><br />The last of the four exercises are woodchoppers with a dumbbell, which involve an explosive movement where we rotate the trunk in a circular motion. The goal is to perform it explosively, accelerating and abruptly stopping the movement.</p><p>In just 15 minutes, you can complete a challenging and efficient ab <a href="https://www.fitbodyusa.us/2017/12/5-minute-home-dumbbell-workout-for-woman.html" target="_blank">workout using just a dumbbell</a>. This article introduced a circuit of four exercises that target your abdominal muscles, helping you achieve a stronger core. Whether you're at the gym, home, or anywhere else, this workout can be easily incorporated into your routine. By following the prescribed exercises and repeating the circuit twice, you'll activate your abs and work towards achieving your fitness goals in no time. Get ready to feel the burn and enjoy the benefits of a focused and time-efficient abdominal workout.<br /></p><p></p><p></p><p></p><p></p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-22770361218075938222023-07-16T11:23:00.003+01:002023-07-18T11:53:43.407+01:00Anti-Aging Diet: 3 Proven Diets to Extend Your Lifespan, Backed by Science<p>What we eat can significantly influence our quality and life expectancy, which is why we're showing you the three diets that can add years to your life, according to science.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBFk0LJkmT0Ke0fG3INXndQdBzG-XfDGhAWYPNSQkXLTndnOneOTjjvr-2vOIye7GncyKzLvAqRyIKrvb4T_ogoAzUmvVvfHNcdXxJ91BgL6MJlBQAl_7xi2Mh1uyrReB_wlcM7czSFsS0xQmpSewq62J3Cyxm1T02yOnptDESKZ3471dmHyXFWd6ak0Y/s749-rw/Eating%20for%20Longevity.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="The Best Anti-Aging Diets" border="0" height="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBFk0LJkmT0Ke0fG3INXndQdBzG-XfDGhAWYPNSQkXLTndnOneOTjjvr-2vOIye7GncyKzLvAqRyIKrvb4T_ogoAzUmvVvfHNcdXxJ91BgL6MJlBQAl_7xi2Mh1uyrReB_wlcM7czSFsS0xQmpSewq62J3Cyxm1T02yOnptDESKZ3471dmHyXFWd6ak0Y/s16000-rw/Eating%20for%20Longevity.jpg" title="Anti-Aging Diet: 3 Proven Diets to Extend Your Lifespan, Backed by Science" width="749" /></a></div> <p></p><h2 style="text-align: left;">The Best Anti-Aging Diets</h2><p><br />We all wish to live longer and reach the later stages of our lives without serious illnesses or a decline in our bodies. That's why there are increasing studies analyzing the factors that can influence our life expectancy.<br /><br />In this regard, nutrition can affect the functioning of our bodies and determine the length of telomeres. That's why we're showing you the diets that can extend life according to science:<br /><br /></p><h3 style="text-align: left;">Traditional Mediterranean Diet</h3><p><br />The traditional diet of the Mediterranean region is based on multiple foods with antioxidant and anti-inflammatory properties, which contribute to preventing premature aging and significantly improving the quality of life.<br /><br />There are studies indicating that adherence to the traditional <a href="https://www.wellnesskatie.com/2019/09/7-mediterranean-diet-dishes-that-help-you-lose-weight.html" target="_blank">Mediterranean diet</a> is associated with longer telomeres, which can promote health and longevity.<br /><br />In its most traditional form, the Mediterranean diet consists of a variety of plant-based foods with high-quality fats, such as extra virgin olive oil, nuts, and seeds. It also includes fish and poultry as the main sources of protein.<br /><br /><b>See also:</b> <a href="https://www.fitbodyusa.us/2019/08/7-day-mediterranean-diet-meal-plan-to-lose-weight.html" target="_blank">7-Day Mediterranean Diet Meal Plan</a><br /><br /></p><h3 style="text-align: left;">Okinawa Diet</h3><p><br />Okinawa is one of the so-called blue zones where the population has a long life expectancy. This can be attributed, according to research, to the presence of phenolic compounds in their regular diet, which help reduce oxidative stress in the body and have anti-inflammatory effects.<br /><br />The traditional Okinawa diet has a limited presence of animal-based foods and primarily includes fruits, vegetables, whole grains, soy and its derivatives, as well as fish and seafood as the main sources of protein.</p><p>Here's an example of a typical Okinawa diet meal:<br /><br /><b>Breakfast:</b><br /><br /></p><ul style="text-align: left;"><li> Miso soup: A traditional Japanese soup made with fermented soybean paste, tofu, seaweed, and vegetables.</li><li> Steamed rice: A small portion of white or brown rice.</li><li> Grilled fish: A serving of grilled fatty fish like mackerel or salmon.</li><li> Stir-fried vegetables: A mix of seasonal vegetables such as bitter melon, sweet potatoes, and green leafy vegetables.</li></ul><p><br /><b>Lunch:</b><br /><br /></p><ul style="text-align: left;"><li> Goya champuru: A stir-fry dish made with bitter melon (goya), tofu, eggs, and various vegetables.</li><li> Tofu salad: A salad made with fresh tofu, mixed greens, tomatoes, cucumbers, and a light dressing.</li><li> Seaweed soup: A simple soup made with seaweed, mushrooms, and other vegetables.</li><li> Soba noodles: Buckwheat noodles served cold with a dipping sauce made from soy sauce, mirin, and dashi.</li></ul><p><br /><b>Snack:</b><br /><br /></p><ul style="text-align: left;"><li> Fresh fruit: Okinawans often enjoy seasonal fruits like pineapple, papaya, or mango as a snack.</li></ul><p><br /><b>Dinner:</b><br /><br /></p><ul style="text-align: left;"><li> Stir-fried vegetables: Another serving of stir-fried vegetables, including carrots, cabbage, bean sprouts, and onions.</li><li> Tofu or tempeh: Grilled or sautéed tofu or tempeh seasoned with soy sauce and ginger.</li><li> Okinawan sweet potato: A popular local variety of sweet potato, either steamed or roasted.</li><li> Green tea: A cup of antioxidant-rich green tea to accompany the meal.</li></ul><p><br />Note that this is just one example, and the actual meals can vary based on personal preferences and seasonal availability of ingredients. The Okinawa diet is characterized by its focus on plant-based foods, lean protein sources, and limited intake of processed foods and added sugars. It's also important to note that the Okinawa diet is just one aspect of the overall lifestyle of the people of Okinawa, which includes regular physical activity, social engagement, and a strong sense of community.<br /><br /></p><h3 style="text-align: left;">Plant-Based Diet</h3><p><br />A significant presence of plant-based foods in the regular diet, such as fruits, vegetables, legumes, whole grains, and others, has been associated with better health and lower mortality.<br /><br />Furthermore, in a plant-based diet, there is a minimal presence of low-quality processed and ultra-processed foods and a high amount of antioxidant-rich and anti-inflammatory substances. These factors are responsible for its positive impact on life expectancy.<br /><br />In fact, the consumption of around ten servings of fruits and vegetables per day has been associated with a lower risk of death from various causes, making their inclusion in daily abundant quantities crucial.</p><p>Here's an example of a plant-based meal:<br /><br />Meal: Chickpea Stir-Fry with Quinoa<br /><br /><b>Ingredients:</b><br /><br /></p><ul style="text-align: left;"><li> 1 cup cooked quinoa</li><li> 1 can chickpeas, drained and rinsed</li><li> 1 red bell pepper, sliced</li><li> 1 <a href="https://www.fitbodyusa.us/2023/07/zucchini-pappardelle-with-turkey-meat-sauce-ricotta.html" target="_blank">zucchini</a>, sliced</li><li> 1 carrot, julienned</li><li> 1 cup broccoli florets</li><li> 2 cloves garlic, minced</li><li> 1 tablespoon soy sauce or tamari (gluten-free option)</li><li> 1 tablespoon sesame oil</li><li> 1 tablespoon maple syrup or agave nectar</li><li> 1 tablespoon rice vinegar</li><li> 1 teaspoon grated ginger</li><li> Salt and pepper to taste</li><li> Fresh cilantro for garnish (optional)</li></ul><p><br /><b>Instructions:</b><br /><br /></p><ol style="text-align: left;"><li> In a small bowl, whisk together the soy sauce or tamari, sesame oil, maple syrup or agave nectar, rice vinegar, and grated ginger. Set aside.</li><li> Heat a large skillet or wok over medium heat. Add a splash of water or vegetable broth to prevent sticking.</li><li> Add the minced garlic and sauté for about 1 minute until fragrant.</li><li> Add the sliced bell pepper, zucchini, carrot, and broccoli florets to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.</li><li> Add the chickpeas to the skillet and pour the sauce mixture over the vegetables and chickpeas. Stir well to coat everything evenly. Cook for another 2-3 minutes until heated through.</li><li> Season with salt and pepper to taste.</li><li> Serve the stir-fry over a bed of cooked quinoa.</li><li> Garnish with fresh cilantro if desired.</li></ol><p><br />This plant-based meal is packed with protein from the chickpeas and quinoa, as well as a variety of colorful vegetables. It provides a good balance of nutrients and flavors. Feel free to customize the recipe by adding or substituting different vegetables based on your preferences and what's in season. Enjoy!<br /><br /></p><h2 style="text-align: left;">The Common Denominator of Anti-Aging Diets</h2><p><br />The three diets have shown to help live longer and better, so it's important to observe the common denominator among them.<br /><br />We can see that they are characterized by a <a href="https://www.fitbodyusa.us/2017/08/10-low-carb-high-fiber-foods.html" target="_blank">high proportion of fiber</a>, as well as antioxidants and polyphenols that can have an anti-inflammatory effect on our bodies.<br /><br />Primarily, we observe that these three diets emphasize the presence of diverse fruits and vegetables, as well as other plant-based foods like legumes or derivatives, whole grains, nuts, and seeds. They have minimal to no presence of low-quality processed and refined foods that add refined flours, sugars, sodium, and trans fats to our diet.<br /><br />These are the three diets that can help you add years to your life, according to science, and we can emulate their characteristics to reduce the risk of diseases and increase life expectancy.</p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-66998607222897164832023-05-08T12:05:00.000+01:002023-05-08T12:05:32.304+01:003-Day Detox Diet: Cleanse, Purify, and Lose Weight for a Healthier You<p>There are times when we indulge ourselves in excesses like shopping, food, and drinks. However, these moments can cause problems when we return to our regular routine and find that our jeans don't fit as they should. It's not just feeling bloated, but also the fact that we have gained weight.<br /><br />Indulging in excesses always comes with a cost, and it's common to feel heavy and gain weight after indulging in feasts and parties.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMbwCUC1bIp-aUin2L7CKXU3rpjkCBg4cfXGv_gy1JJtPyxJCXrZx14ekraeX6HtmPmTOalnAtAbDczni-pUswlWkYxoaWVxSTsFpw1340v6s9aZshQc61lv_eLXVItwHj69grVOh-qJQyqCIOhdS4uZM2fUPXR4LfaY0s8YxfJIXJXXub2Iye3tI2/s640-rw/3-Day%20Detox%20Diet.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="3-Day Detox Meal Plan To Rejuvenate You" border="0" height="427" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMbwCUC1bIp-aUin2L7CKXU3rpjkCBg4cfXGv_gy1JJtPyxJCXrZx14ekraeX6HtmPmTOalnAtAbDczni-pUswlWkYxoaWVxSTsFpw1340v6s9aZshQc61lv_eLXVItwHj69grVOh-qJQyqCIOhdS4uZM2fUPXR4LfaY0s8YxfJIXJXXub2Iye3tI2/s16000-rw/3-Day%20Detox%20Diet.jpg" title="3-Day Detox Diet: Cleanse, Purify, and Lose Weight for a Healthier You" width="640" /></a></div><br /><h2 style="text-align: left;">How to quickly lose the weight you gained on vacation</h2><p>But there's no need to worry. This is the perfect time to shed the extra pounds and continue losing weight by following a three-day 'detox plan.' You could extend it to seven days, but even a half plan should be enough to help your body return to its previous state.<br /><br />This plan is not a diet, but rather a set of rules to follow in order to stop feeling bloated and heavy and lose those 6 or 7 pounds you may have gained quickly. It's excellent to follow after periods of excess, as well as before starting a specific diet to prepare your body.<br /><br />After the detox plan, you can return to your regular healthy eating habits, and you'll soon find that you're back to your usual weight. If you had an unhealthy diet before the indulgences, it's even possible to lose weight.</p><h2 style="text-align: left;">Three-day detox plan to lose weight</h2><p><br />An anti-aging specialist, states that "if we eat less sweets and flour and more fiber and natural foods, we'll have a lower risk of cancer, diabetes, heart attack, and high blood pressure.</p><p>The 3-Day Detox Diet is essential for a person to detoxify and purify themselves. What does this mean? Completely stopping and undergoing a metabolic conversion. Stopping insulin and leptin, which are hormones involved in the entire neurophysiology of appetite, desire, and constant weight gain.</p><p>In three days, the body can be cleansed. It can be purified through various organs, such as the kidneys, liver, and lungs," adds the doctor, who provides an example menu for a day:<br /><br /><b>Upon waking:</b><br /><br /></p><ul style="text-align: left;"><li>300 ml of mineral water (one large glass)</li></ul><p><br /><b>Breakfast:</b><br /><br /></p><ul style="text-align: left;"><li>Three egg white omelet with one yolk</li><li>200g of unsweetened natural cereal or oatmeal</li><li>One slice of melon and a handful of blueberries or other berries</li><li>300 ml of mineral water</li></ul><p><br /><b>Lunch:</b><br /><br /></p><ul style="text-align: left;"><li>Grilled or baked salmon or chicken / Tuna or sardines in a can</li><li>400g of lettuce with olive oil and lemon</li><li>One slice of melon and berries</li><li>300 ml of mineral water</li></ul><p><br /><b>Snack:</b><br /><br /></p><ul style="text-align: left;"><li>60g of chicken breast fillet</li><li>4 hazelnuts</li><li>1/2 green apple</li></ul><p><br /><b>Dinner:</b><br /><br /></p><ul style="text-align: left;"><li>150g of grilled or baked fish</li><li>400g of lettuce with olive oil and lemon</li><li>250g of broccoli or green vegetables steamed with lemon and olive oil</li><li>One slice of melon and berries</li><li>300 ml of mineral water</li></ul><p><br /><b>In the mid-morning and mid-afternoon:</b><br /><br /></p><ul style="text-align: left;"><li>60 grams of chicken breast</li><li>1/2 apple or pear or half a small avocado</li><li>3 olives or 4 almonds</li><li>300 ml of mineral water</li></ul><p><b>Read also:</b> <a href="https://www.fitbodyusa.us/2022/09/best-detox-juice-to-drink-at-night-for.html" target="_blank">Best Detox Juice to Drink at Night for Weight Loss</a><br /></p><h2 style="text-align: left;">Detox plan basics</h2><p><br />The above is an example, but any detox plan works if it follows the following principles:<br /><br /></p><ul style="text-align: left;"><li>No carbohydrates. You can lose all the gained weight if you forget about carbohydrates for a few days. In fact, many studies have shown that a low-carb diet is a very effective way to lose weight and improve health. A short-term decrease in carbohydrate intake can also reduce your water weight and bloating.</li><li>No salt or dressings. It's normal to have indulged in salty foods (fast food, potato chips, snacks...) During these days, you should avoid salt, as it retains water, making you more bloated than usual. To lose weight, you should limit your sodium intake to a teaspoon or less per day.</li><li>Fat-burning foods: eat foods with negative calories, so you'll lose weight while you eat and "cleanse" your body. Most are fruits and vegetables, such as tomatoes, grapefruit, carrots, cucumbers, apples, or zucchini.</li><li>Eat very few calories. Once you know that you should avoid carbohydrates and sodium, let's move on to the first step of the plan: reducing calories. To lose weight quickly and in just 48 hours, you should consume no more than 800-1,000 calories. It's not a lot, but as it is only a few days of a shock plan, it won't put your health at risk.</li><li>Drink lots of water. To "purify" and "cleanse" your body after overindulging, it's essential to drink lots of water. In addition to filling you up, it has no calories and will keep you hydrated.</li></ul><p><br />Avoid processed foods<br /><br /></p><h2 style="text-align: left;">After detox plan: what to expect and benefits for your health</h2><p><br />As you have seen, the secret is nothing more than eating little, <a href="https://www.fitbodyusa.us/2015/04/does-drinking-water-help-you-lose-weight.html" target="_blank">drinking water</a>, and choosing mainly natural foods, and therefore avoiding processed ones.<br /><br />The expected results after completing the third day of the diet are related to reducing swelling, redefining facial contours, affirming the jawline, and notably increasing skin luminosity.<br /><br />The doctor assures that "this plan should be put into practice every 30 days", since the goal is to achieve a metabolic conversion.<br /><br />Before starting any detox plan, it's always important to consult with your doctor for guidance and advice.<br /></p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-5046596181045744882023-03-06T12:07:00.001+01:002023-04-07T12:43:25.808+00:00Oatmeal and Blueberries a Healthy Breakfast<p>We share with you grandma's homemade recipe to make a delicious oatmeal with blueberries whether you eat it for breakfast or as a dessert.<br /><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWplj9c4iSe4OAZVKco6tHTSiHvRx3p7KfRcxImwEel69eVE5EGyRs5NFVRp9RL8fXF-LfgFSwaAVfKtOKuYR89hT9sesE341C-ABURL2tfaBA_3yumkoGC5cgL__yKIRA8fVxJ3QX26xVBDfnUIrfT5VHEnl4fWghk6QUaRWfZ9ooT1WZtw-ZEYw2/s630-rw/Oatmeal%20and%20Blueberries%20a%20Healthy%20Breakfast.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Blueberry Oatmeal Recipe" border="0" height="528" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWplj9c4iSe4OAZVKco6tHTSiHvRx3p7KfRcxImwEel69eVE5EGyRs5NFVRp9RL8fXF-LfgFSwaAVfKtOKuYR89hT9sesE341C-ABURL2tfaBA_3yumkoGC5cgL__yKIRA8fVxJ3QX26xVBDfnUIrfT5VHEnl4fWghk6QUaRWfZ9ooT1WZtw-ZEYw2/s16000-rw/Oatmeal%20and%20Blueberries%20a%20Healthy%20Breakfast.jpg" title="Oatmeal and Blueberries a Healthy Breakfast" width="630" /></a></div><br /><br />One of the most delicious breakfasts is oatmeal with blueberries prepared at home, the homemade flavor will always leave a good taste in your mouth. We are happy to share this homemade recipe with you so that the whole family gets involved, and it can become everyone's secret recipe. <br /><br />This recipe is economical and has few ingredients, it is up to each person if they want to add more ingredients, because oatmeal is delicious, combined with many fresh and dried fruits. And the best part is that you can store it for up to three days.<br /><br />Ideally, you should be a lover of making this breakfast treat, or have it as a rich dessert. Let's get to work! Here are the ingredients you will need:<br /><br /><p></p><br /><ul style="text-align: left;"><li>One cup of oatmeal</li><li> two cups of milk</li><li> two cups of water</li><li> 4 tablespoons of brown sugar (sweeten to taste)</li><li> 4 tablespoons vanilla</li><li> one tablespoon ground cinnamon</li><li> half a cup of dried cranberries.</li></ul><p><br />Now the first thing you have to do is to heat the water in two glasses of water and add the oatmeal, when the first boil, you are going to pour the milk, then beat very well, add the four tablespoons of vanilla and 4 tablespoons of sugar. Mix very well and then add the dried cranberries. <br /><br /></p><p><b>Related:</b> <a href="https://www.fitbodyusa.us/2016/12/how-to-make-high-protein-breakfast.html" target="_blank">How to Make a High Protein Breakfast<br /></a><br /><br />Let it boil and that's it. It is very important to know that some people do not add any sugar and at the end they sweeten it with stevia or honey. In the end, everything is defined by the taste of the palate and you can even add banana, nuts, raisins or almonds.<br /><br />Now, once it boils, let it rest for about ten minutes and serve. Enjoy.</p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-7688818139792458942023-01-02T12:10:00.006+01:002023-07-20T21:52:46.917+01:00Effective Exercises to Tone Your Love Handles After Age 40<p>Getting rid of those pesky handles at 40 can be quite the challenge, as experts agree that it is more difficult due to changes in metabolism, different habits, and the importance of diet and exercise in both maintaining weight and good health.</p>
<p>If we want to lose weight, get rid of those little handles, and take care of our health, but feel like we are too old to exercise, what can we do? Even if we reach a certain age, we can still stay physically fit. However, some exercises may no longer be possible.<br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA9hg7RxpAoriV8zAmFr3gUShdzXJRMwftrhWwdR41I3jwkge2E-kUyZQtOC89VQZwYL1Y8tQREHEpd6qPVyvgnPyzfXtUKLr6FRtEUAszWao092kOEZp5J0aSfblwd0XrtjP5YTICJ-noJXN_-15NSWsaGKTVAv04v4KGotWu2dccF7ANwDJzfawy/s640-rw/rowing_exercises.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="best exercise for love handles over 40" border="0" height="488" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA9hg7RxpAoriV8zAmFr3gUShdzXJRMwftrhWwdR41I3jwkge2E-kUyZQtOC89VQZwYL1Y8tQREHEpd6qPVyvgnPyzfXtUKLr6FRtEUAszWao092kOEZp5J0aSfblwd0XrtjP5YTICJ-noJXN_-15NSWsaGKTVAv04v4KGotWu2dccF7ANwDJzfawy/s16000-rw/rowing_exercises.jpg" title="Effective Exercises to Tone Your Love Handles After Age 40" width="640" /></a></div>
<p>Here are 3 exercises you can do to reduce your love handles if you are 40. We also provide information on what nutrition experts recommend for people in this age range. These exercises can also be good for relaxation.<br /><br /></p>
<h2 style="text-align: left;">1. Strength</h2>
<p>In order to build muscle mass, experts recommend doing weights, rowing exercises, and sit-ups in moderation and only when one feels comfortable. Furthermore, this will improve bone density, which can prevent osteoporosis and fractures in the future.<br /><br /></p>
<h2 style="text-align: left;">2. Yoga</h2>
<p>The numerous advantages of practicing yoga at your age are vast, from improving your flexibility to decreasing your stress levels. It's an all-inclusive form of exercise that can lessen your blood pressure and heart rate, plus aid with better sleep and digestion.<br /><br /></p>
<h2 style="text-align: left;">3. Cardio</h2>
<p>If you're looking for a great way to improve your endurance, burn calories, and release tension, we highly recommend at least 30 minutes of cardio. This could include a walk or any other type of exercise that gets your heart rate up. Doing cardio will also bring great benefits to your heart!<br /><br /></p><p><b>Related:</b> <a href="https://www.fitbodyusa.us/2022/03/lose-weight-after-40-quickly.html" target="_blank">Lose Weight After 40 Quickly</a> <br /><br /></p>
<p>Specialists recommend reducing sugar intake in this age range to prevent fat storage; replacing processed foods with more nutritious options such as fish, vegetables, and fruits; and drinking plenty of water, which is essential for good health at any age.</p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-33890772305030049032022-10-14T20:56:00.000+01:002022-10-14T20:56:02.473+01:005 Fun Ways To Exercise With Your Dog<h2 style="text-align: left;">Exercise with your dog: a wonderful way to share time together</h2>
<p>Did you know that exercising with your dog is beneficial for your health and also for his? There is no better sport than the one you can do with your pet. Do you want to know some of the exercises you can do together? </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQjiI2gA_LzW87AAWD50m8wijvNlAVHbVv6c3Js1rOmk8r0VHyQHE0IJOdqzJfaqb7qSYjAdjsdvvgP9Cn5hw43kGh1tHlWn2H7nIx4MlZs7J5ntQNjiIxOPGb9puKbMhE3UGFVw8hq7ZP74Q2BVcKBAbid8TG-_8_GmBYsaDjMP9Y8utwFIAcMyXa/s640-rw/Fun%20Ways%20To%20Exercise%20With%20Your%20Dog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Different Ways to Exercise Your Dog" border="0" height="408" width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQjiI2gA_LzW87AAWD50m8wijvNlAVHbVv6c3Js1rOmk8r0VHyQHE0IJOdqzJfaqb7qSYjAdjsdvvgP9Cn5hw43kGh1tHlWn2H7nIx4MlZs7J5ntQNjiIxOPGb9puKbMhE3UGFVw8hq7ZP74Q2BVcKBAbid8TG-_8_GmBYsaDjMP9Y8utwFIAcMyXa/s16000-rw/Fun%20Ways%20To%20Exercise%20With%20Your%20Dog.jpg" title="5 Fun Ways To Exercise With Your Dog" /></a></div><br /> <p></p><h3 style="text-align: left;">1- Take advantage of your daily walk</h3>
<p>The perfect excuse to start doing sport is your <a href="https://www.chienmag.com/2021/10/how-long-should-i-walk-my-dog.html" target="_blank">dog's daily walk</a>. For going for a walk and for it to be effective, start walking at a good pace, but don't go too fast at first. Set goals and go over them day after day, speeding up the pace little by little.</p><h3 style="text-align: left;">2- Go for a run</h3>
<p>If you already have experience of walking, you can dare to <a href="https://www.fitbodyusa.us/2014/12/loseweightrunning.html" target="_blank">run</a> with him. It is important that you make short stops every 15 or 20 minutes so that the animal can rest. It is also essential that you carry a portable drinking fountain so that it can refresh itself properly, especially in summer. At all costs, avoid having him suffer a heat stroke by hydrating him well and not going out to run during the hottest hours.</p><h3 style="text-align: left;">3- Go swimming with your dog</h3>
<p>If your dog is one of those who loves the water, you will enjoy this activity a lot. Try swimming next to him, throw him a toy so he can fetch it, or make a kind of relay in which he has to come and fetch it so you can throw it to him. This activity will strengthen his joints, and you won't find it hard to exercise because you'll be having fun with your pet.</p><h3 style="text-align: left;">4- Ride a bike</h3>
<p>There are two ways to go cycling to exercise with your dog, the first one is by <a href="https://www.chienmag.com/2022/06/bikejoring-keys-to-practice-this-sport-with-dog.html" target="_blank">tying the leash to the handlebars</a>, and the second is without a leash. It will depend on whether your dog is more or less obedient off leash. If you decide to choose the first option, for this activity, we advise you to use a harness instead of a collar, because if you have to stop suddenly, you could hurt your dog's neck.</p><h3 style="text-align: left;">5- Take him to a dog training camp</h3>
<p>It is true that in this activity, the one who is going to do more exercise will be your dog, but you can try to do it yourself too by moving around and running back and forth with him. In these places, there are usually many dogs, so you can let him play with the others when you finish training.</p>
<p>Go out and exercise with your dog and get ready to have a great time. Who better than them to show us a good time? What better way to practice sports by exercising with your dog?</p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-77394806520212675472022-10-13T12:31:00.004+01:002022-10-13T12:31:48.892+01:00Flabby Arms: Dumbbell Exercises You Can Do at Home<div><p>A few simple exercises can quickly build muscle in the biceps and triceps, thus counteracting the usual flaccidity in this delicate skin area.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTtxO6ljdfQUvGl0rIt2OsbKFEzzRypjv9_gI8yBhswBs2xtVDivciSHX09GT5f5zTMy5RoXRl5rUUPXeivJBegnJHBqoPiUXI1hz47wDv6V4cJZjEhNqU2nsED37m53zV05LmhkAIIMukdn78lJYHHxcs1DZwRg8NJ61N8QRyv4lN6Odikg7oVCsL/s640-rw/flabby_arms_dumbbell_exercises.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Dumbbell Exercises To Tone Your Flabby Arms" border="0" height="394" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTtxO6ljdfQUvGl0rIt2OsbKFEzzRypjv9_gI8yBhswBs2xtVDivciSHX09GT5f5zTMy5RoXRl5rUUPXeivJBegnJHBqoPiUXI1hz47wDv6V4cJZjEhNqU2nsED37m53zV05LmhkAIIMukdn78lJYHHxcs1DZwRg8NJ61N8QRyv4lN6Odikg7oVCsL/s16000-rw/flabby_arms_dumbbell_exercises.jpg" title="Flabby Arms: Dumbbell Exercises You Can Do at Home" width="640" /></a></div><br />
<p>The inner arms are one of the areas of the body most affected by flaccidity. The skin here, as on the inner thighs, is thinner and more fragile, so it loses firmness and smoothness over time.</p>
<p>But flaccidity is also a consequence of a lack of muscle tone. We're using our triceps less and less: we no longer need to push even heavy doors open because they open themselves. Often, it is only when, for example, we are forced to push a car that it becomes clear how weak our arm extensor muscles are.</p>
<p>To shape the arms, it is highly recommended to practice swimming, combining different strokes. But cycling or following a localized gymnastics program can also effectively shape them; the arm muscles are among the most grateful and respond quickly to exercise. These exercises will help you gain tone in your arms.</p>
<h2 style="text-align: left;">Arm exercises with dumbbells, barbells, or bottles</h2>
<p>By incorporating dumbbells or water-filled bottles into the exercises, you can maximize your results.</p>
<p>It is best to<b> start with light weights that feel comfortable</b> in your hand to ensure that you do not strain your wrist muscles.</p>
<p><b>As strength is gained, the weight can be increased</b> (for example, from 3 to 5 LB and then to 8 LB), but not so much that the correct position cannot be maintained.</p>
<p>The most recommended exercises are <b>push-ups and extensions, both on the floor and standing against the wall.</b></p>
<p>With a pair of weights or bottles, one in each hand, and with your arms stretched out and crossed, you should make circular movements backwards.</p>
<p>Another exercise consists of <b>lying on the floor with your arms crossed (and a bottle in each hand) and slowly raising them until they come together, then slowly lowering them again</b> and repeating, always with your arms well stretched out.</p>
<p><b>Stretching the muscles in the shoulders and arms after a workout aids toning as well.</b></p>
<h2 style="text-align: left;">3 arm exercises to do in 5 minutes</h2>
<p>It is important to pay attention not only to the motor aspect of the exercise itself, but also to how we perform it, <b>becoming aware of the sensory development</b>. As an example, we can be aware of the way in which we anticipate the next movement, in feeling how we lengthen and contract the entire musculature and even the skin.</p>
<ul style="text-align: left;"><li><b>Interlock hands at chest level</b> but slightly away from the body, with elbows raised, shoulders down, and collarbones clear. Press palm against palm, keeping the back straight and the abdomen firm.</li><li>With your arms extended in a cross, flex your wrists and <b>push as if you were between two walls</b>.</li><li>Then <b>bend your forearms up, clench your fists</b>, and push inward to tone your biceps.</li></ul>
<h2 style="text-align: left;">Triceps: The Forgotten Muscle</h2>
<p>The triceps is a <b>large three-headed muscle</b> (hence its name) located at the back of the upper arm. It therefore has three origins - in the scapula and two points on the humerus - and a common insertion at the elbow.</p>
<p></p><blockquote>The triceps comprise 60% of the muscle mass of the arm, but being an extensor, it benefits from gravity and does not develop much.</blockquote><p></p>
<p>To <b>gain strength in the triceps and get a shapely arm</b>, there are very effective exercises if practiced regularly. A classic one is known as <b>"donkey kicks"</b> and consists of moving the forearm forward and backward, flexing the elbow:</p>
<ol style="text-align: left;"><li>The <b>left knee</b> is placed on a bench (aligned with the hip). The left hand is supported in front, so that the back is straight.</li><li><b>Keep the shoulders low and the tummy in while tucking the chin in</b>. The right arm should be securely fastened to the trunk and bent at a correct angle.</li><li>Inhale, then, as you exhale, completely <b>extend your forearm forward and backwards</b>, contracting your triceps as you do so.</li></ol><p><b>Read also:</b> <a href="https://www.fitbodyusa.us/2020/08/exercises-get-rid-flabby-arms-without-weights.html" target="_blank">Best Exercises to Get Rid of Flabby Arms Without Weights</a> <br /></p>
<h2 style="text-align: left;">How to do bench push-ups?</h2>
<p>Another of the most effective exercises are the so-called <b>bench push-ups</b>, ideal for gaining muscle quickly.</p>
</div><ol style="text-align: left;"><li><b>Sitting on a bench</b> or similar seat, with your legs stretched out, <b>rest your hands on the bench at hip level</b>, with your elbows pointing backwards and your arms stretched out.</li><li>Breathe in, <b>bend your elbows, and slowly lower your body</b>, with your arms close to your body, until you feel a contraction in your shoulders and triceps.</li><li>Exhale as <b>you push up</b> until your arms are fully stretched. Do three sets of ten.</li></ol><div class="notranslate" style="accent-color: initial; all: initial; animation: initial; appearance: initial; aspect-ratio: initial; backdrop-filter: initial; backface-visibility: initial; background-blend-mode: initial; background: initial; block-size: initial; border-block: initial; border-collapse: initial; border-end-end-radius: initial; border-end-start-radius: initial; border-inline: initial; border-radius: initial; border-spacing: initial; border-start-end-radius: initial; border-start-start-radius: initial; border: initial; box-decoration-break: initial; box-shadow: initial; box-sizing: initial; break-after: initial; break-before: initial; break-inside: initial; caption-side: initial; caret-color: initial; clear: initial; clip-path: initial; clip-rule: initial; clip: initial; color-interpolation-filters: initial; color-interpolation: initial; color-scheme: initial; color: initial; column-fill: initial; column-rule: initial; column-span: initial; columns: initial; contain: initial; content: initial; counter-increment: initial; counter-reset: initial; counter-set: initial; cursor: initial; cx: initial; cy: initial; d: initial; display: initial; dominant-baseline: initial; empty-cells: initial; fill-opacity: initial; fill-rule: initial; fill: initial; filter: initial; flex-flow: initial; flex: initial; float: initial; flood-color: initial; flood-opacity: initial; font-synthesis: initial; font: initial; gap: initial; grid-area: initial; grid: initial; height: initial; hyphenate-character: initial; hyphens: initial; image-orientation: initial; image-rendering: initial; ime-mode: initial; inline-size: initial; inset-block: initial; inset-inline: initial; inset: initial; isolation: initial; letter-spacing: initial; lighting-color: initial; line-break: initial; list-style: initial; margin-block: initial; margin-inline: initial; margin: initial; marker: initial; mask-type: initial; mask: initial; max-block-size: initial; max-height: initial; max-inline-size: initial; max-width: initial; min-block-size: initial; min-height: initial; min-inline-size: initial; min-width: initial; mix-blend-mode: initial; object-fit: initial; object-position: initial; offset: initial; opacity: initial; order: initial; outline-offset: initial; outline: initial; overflow-anchor: initial; overflow-block: initial; overflow-clip-margin: initial; overflow-inline: initial; overflow-wrap: initial; overflow: initial; overscroll-behavior-block: initial; overscroll-behavior-inline: initial; overscroll-behavior: initial; padding-block: initial; padding-inline: initial; padding: initial; paint-order: initial; perspective-origin: initial; perspective: initial; place-content: initial; place-items: initial; place-self: initial; pointer-events: initial; position: initial; print-color-adjust: initial; quotes: initial; r: initial; resize: initial; rotate: initial; ruby-align: initial; ruby-position: initial; rx: initial; ry: initial; scale: initial; scroll-behavior: initial; scroll-margin-block: initial; scroll-margin-inline: initial; scroll-margin: initial; scroll-padding-block: initial; scroll-padding-inline: initial; scroll-padding: initial; scroll-snap-align: initial; scroll-snap-stop: initial; scroll-snap-type: initial; scrollbar-color: initial; scrollbar-gutter: initial; scrollbar-width: initial; shape-image-threshold: initial; shape-margin: initial; shape-outside: initial; shape-rendering: initial; stop-color: initial; stop-opacity: initial; stroke-dasharray: initial; stroke-dashoffset: initial; stroke-linecap: initial; stroke-linejoin: initial; stroke-miterlimit: initial; stroke-opacity: initial; stroke-width: initial; stroke: initial; tab-size: initial; table-layout: initial; text-align-last: initial; text-align: initial; text-anchor: initial; text-combine-upright: initial; text-decoration-skip-ink: initial; text-decoration: initial; text-emphasis-position: initial; text-emphasis: initial; text-indent: initial; text-justify: initial; text-orientation: initial; text-overflow: initial; text-rendering: initial; text-shadow: initial; text-transform: initial; text-underline-offset: initial; text-underline-position: initial; touch-action: initial; transform-box: initial; transform-origin: initial; transform-style: initial; transform: initial; transition: initial; translate: initial; user-select: initial; vector-effect: initial; vertical-align: initial; visibility: initial; white-space: initial; width: initial; will-change: initial; word-break: initial; word-spacing: initial; writing-mode: initial; x: initial; y: initial; z-index: initial;"></div>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-59130679805971302522022-09-26T16:30:00.002+01:002022-12-12T12:21:00.166+01:00Does Spirulina Make You Lose Weight?<p>Do you want to know if spirulina can help you lose weight and what other benefits it offers? Spirulina is a microalgae that is becoming increasingly popular for health and weight loss. In this article, we'll provide you with the answers to all your questions about the possible weight loss benefits of spirulina and other possible benefits it could offer.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWjX5h6gpMV9ESHBysKLgK3zn3RVZe1zNgXrwxTjUvocgjpoStWGie1nDEhbTSULbS7rZMFzqX21s0UM352pNG4NKiXOnZJNcatmOe7QfxrAaZF58x9-_LGW0Gf0CSt3pHNMkZ3llyY7eTp54HZ2xq0OAbYlyKjtGlH_N5Zuj-AADZ5hTyiKi6jtMk/s689-rw/Spirulina%20powder.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="does spirulina cause weight loss" border="0" height="365" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWjX5h6gpMV9ESHBysKLgK3zn3RVZe1zNgXrwxTjUvocgjpoStWGie1nDEhbTSULbS7rZMFzqX21s0UM352pNG4NKiXOnZJNcatmOe7QfxrAaZF58x9-_LGW0Gf0CSt3pHNMkZ3llyY7eTp54HZ2xq0OAbYlyKjtGlH_N5Zuj-AADZ5hTyiKi6jtMk/w640-h365-rw/Spirulina%20powder.jpg" title="Does Spirulina Make You Lose Weight" width="640" /></a></div>
<p>In order to comprehend the advantages of spirulina, it is essential to first understand its composition. Spirulina is composed of proteins, minerals and trace elements (iron, calcium, chromium etc.), vitamins, antioxidants, amino acids, and fiber.</p>
<p><b>The benefits of Spirulina are even more numerous:</b></p>
<p></p><ul style="text-align: left;"><li>Spirulina's iron content helps to reduce anemia.</li><li>It boosts the immune system.</li><li>It has the ability to reduce inflammation.</li><li>Helps to remove heavy metals from the liver through a process known as chelation.</li><li>Due to its stimulation of melatonin, Spirulina can be beneficial in decreasing fatigue and helping to fight against vitamin deficiencies.</li></ul><p></p>
<p>Thanks to its antioxidants, spirulina can inhibit cell aging - a great benefit, wouldn't you agree?</p>
<p>What intrigues us most is its ability to help us lose weight. Spirulina is often referred to as a "magical" supplement due to its powerful properties.</p>
<h2 style="text-align: left;">Spirulina reduce appetite</h2><p><br /> Eating spirulina increases the feeling of being full, due to the presence of phenylalanine, an amino acid that suppresses appetite. Consequently, we will have less of a desire to eat.<br /><br />Spirulina is renowned for its high protein content, which can help adults maintain and build muscle, as well as preserve lean mass. Furthermore, it has the ability to help with cholesterol production and digestion of fatty acids. Despite these benefits, it is important to keep in mind that spirulina is not a magic bullet for weight loss.<br /></p>Spirulina is not only rich in vitamins, but it is also abundant in minerals and fiber.<p></p><ul style="text-align: left;"><li>For instance, Chromium has a function in controlling insulin secretion.</li><li>Spirulina's high fiber content assists in controlling hunger and the feeling of fullness.</li><li>Tryptophan and zinc help regulate serotonin, which may reduce the desire to eat.</li></ul><p></p>
<h2 style="text-align: left;">How to use spirulina for weight loss?</h2>
<p>Nutritionists agree that there is no secret or magical remedy for losing weight, but they do recommend that individuals incorporate spirulina into their diets. This is particularly beneficial for vegetarians and vegans, as it can provide the necessary nutrients that may be missing from their diets.<br /><br />However, it is important to note that spirulina should always be taken with the <b>guidance of a healthcare professional</b> to ensure that it is being used properly and effectively.</p><ol style="text-align: left;"><li> <b>Add spirulina to smoothies or juices:</b> Adding spirulina powder to <a href="https://www.fitbodyusa.us/2016/07/healthy-smoothie-recipes-for-weightloss.html" target="_blank">smoothies or juices</a> is an easy way to get the benefits of spirulina while minimizing any potential taste. You can add 1-2 teaspoons of spirulina to your smoothie or juice.</li><li><b>Try spirulina capsules:</b> If you don’t like the taste of spirulina, you can try taking it in capsule form. It is available in many health food stores and online.</li><li><b>Add spirulina to soups:</b> Spirulina can be added to soups for a protein boost. Add 1 teaspoon of spirulina powder to your soup and stir until it is dissolved.</li><li><b>Add spirulina to salads:</b> You can also add spirulina to salads for a nutritional boost. Sprinkle 1-2 teaspoons of spirulina over your salad and enjoy.</li><li><b>Start the day with spirulina:</b> Start your day with spirulina by adding it to your morning oatmeal or cereal. This can give you an energy boost and help keep you full until lunchtime.</li></ol><h2 style="text-align: left;">Spirulina, weight loss, and the dangers?</h2><br />It’s important to be careful when consuming spirulina for weight loss because it can also have some negative side effects.<br /><br />Some people may experience an allergic reaction to the supplement, including skin rashes, hives, and difficulty breathing. Additionally, taking large amounts of spirulina may lead to an overabundance of vitamins and minerals in the body, which can cause health problems. People with weakened immune systems or kidney and liver problems should avoid taking spirulina. In addition, people taking certain medications should be aware that spirulina may interact negatively with the drugs. Therefore, it is important to speak to a doctor before taking spirulina for weight loss.<h2 style="text-align: left;">Does spirulina make you gain weight?</h2>
<p>Many people may read that spirulina can magically cause weight loss, but it is not true. Spirulina will not cause weight gain either. There is no need to worry if you take it in large quantities, as it will not lead to weight gain.</p>
<p>The rumor that spirulina causes weight gain is false. This claim originated from the fact that the protein in spirulina helps to build and maintain muscle mass, which can lead to an increase in weight on the scale due to muscle being denser than fat.</p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-12755053650386936262022-09-26T12:10:00.002+01:002022-12-04T11:16:00.734+01:00Best Detox Juice to Drink at Night for Weight Loss<p>If you're looking for a detox juice recipe to help you lose weight while you sleep, here's a great suggestion: combine cucumber, apple, mint, and lemon for a refreshing green juice that can help cleanse and detoxify your body as you sleep.<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoiS7wmA92qY2VaVB9C1jCRuHbWJVVd8_dQ9iKZE25SHZYHbI4jed8vvTZYUHAV7dPLAJaqXibVS_oc_yrX6zye2fUmmTUcSlZI7fotFv_DOzIItjL98sw4hy6KFlHkdiC8DgbPYHtx5ygJXh56m0OzLBchFN8C2zfAlRCXL9FMqEHvWrrrdB2p63i/s750-rw/Best%20Detox%20Juice%20to%20Drink%20at%20Night%20for%20Weight%20Loss.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="best juice to drink at night for weight loss" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoiS7wmA92qY2VaVB9C1jCRuHbWJVVd8_dQ9iKZE25SHZYHbI4jed8vvTZYUHAV7dPLAJaqXibVS_oc_yrX6zye2fUmmTUcSlZI7fotFv_DOzIItjL98sw4hy6KFlHkdiC8DgbPYHtx5ygJXh56m0OzLBchFN8C2zfAlRCXL9FMqEHvWrrrdB2p63i/s16000/Best%20Detox%20Juice%20to%20Drink%20at%20Night%20for%20Weight%20Loss.jpg" title="Best Detox Juice to Drink at Night for Weight Loss" /></a></div>
<p>This juice should not be used as a meal replacement, but should be taken at dinner or before bedtime. Its effects are best felt during the night, when the body is at rest. Therefore, it is important to avoid adding any stimulants such as ginger and cinnamon, as these can disrupt sleep by speeding up the metabolism.</p>
<p>Below, you can find all of the information you need to make this one of the best detox juices for weight loss and reducing bloating.</p>
<h2 style="text-align: left;">Homemade drink that burn fat while sleeping</h2><br />1 - Gather all the necessary ingredients and make sure to thoroughly wash the cucumber and apple, as they need to be used with their peels in this weight loss juice recipe. <br /><br /><blockquote>Tip: You may choose to substitute filtered water with coconut water or iced calming tea (however, stimulant or caffeinated teas should be avoided as this juice is meant to be consumed in the evening). </blockquote><br /><br />2 - Cut the cucumber and apple into small chunks and put them in a blender. Pour in the water, the juice of half a lemon, and the mint. Blend the mixture for 2-3 minutes until all the ingredients are thoroughly combined. <br /><br /><blockquote>Tip: Chop the apple, keeping the peel as it is full of fiber, but be sure to remove the seeds. </blockquote><br /><br />3 - If you would like a smoother consistency to your detox juice, you can pass it through a sieve. However, it is beneficial to leave the small pieces of cucumber and apple peel in the juice as they are beneficial for digestion. <br /><br />It's best to drink this green juice immediately after making it for optimal taste and benefits. This juice is not meant to be a meal replacement, but rather to be taken after dinner to help detoxify the body while you sleep. Give it a try and let us know what you think! <br /><br />4 - Immediately after making the green juice, drink it to get the most out of its advantages and taste. You should not use it to replace a meal and it is best taken after your evening meal. Doing this will help to detoxify and flush out toxins while you rest. Give it a go and let us know what you think!FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-46629841797926356942022-08-13T17:57:00.002+01:002022-12-05T11:42:01.856+01:00Avocado Diet Plan for 3 Days<p>If you adhere to this diet for three days, you will attain your desired weight.<br /><br /> It may seem like a dream, but with the help of avocado, you can actually lose up to 10 pounds in just 3 days!<br /><br /> Avocados are a beloved Mexican fruit with an irresistible flavor that is enjoyed by everyone. Not only are avocados packed with nutrients that can help protect your body from many diseases, but they can also aid in weight loss. With over 400 varieties, there is something for everyone to love.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKQebMu6lQ0lSw7lOHumzpn8kpnJn8c1qWhvPtuKsnsh5hNryHvqCAZgVgRNe5c_3vG1YcVq4LWXeIE1gZQD8XVTDz1mHyPz3KcI-TD7Vd-dikZTtD9ucsYdWKON5u6nS6BfyzMtsQcw5kl_YozR9Fp0aG41bDzzCan6MdeUoed_SeEUMDZew-UK2GaA/s640-rw/quinoa%20avocado%20salad.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="3 day avocado diet" border="0" height="475" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKQebMu6lQ0lSw7lOHumzpn8kpnJn8c1qWhvPtuKsnsh5hNryHvqCAZgVgRNe5c_3vG1YcVq4LWXeIE1gZQD8XVTDz1mHyPz3KcI-TD7Vd-dikZTtD9ucsYdWKON5u6nS6BfyzMtsQcw5kl_YozR9Fp0aG41bDzzCan6MdeUoed_SeEUMDZew-UK2GaA/s16000-rw/quinoa%20avocado%20salad.jpg" title="Avocado Diet Plan for 3 Days" width="640" /></a></div><br /><p><br /></p>
<h2 style="text-align: left;">3 days avocado diet </h2>
<p>According to a three-day diet plan, you can lose six pounds by incorporating avocado into your meals.</p>
<h3 style="text-align: left;">Day 1</h3>
<p>Between 6:30 and 7:30 a.m., consume a glass of fenugreek water.</p>
<p>For breakfast (8:15-8:45 am), have a quinoa salad mixed with half an avocado.</p>
<p>At 10:30 am, have a cup of unsweetened green tea. For lunch (between 12:30 pm and 1:30 pm), have a tuna or salmon salad consisting of lettuce, avocado, tomato, cucumber, jalapenos, purple cabbage, lime juice, and 1 cup of buttermilk.</p>
<h3 style="text-align: left;">Day 2</h3>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhccUkdEoJqT_gi8Yp9tuG2pzu3S6xphcSDym8lluy8DO5vqKI_volBZdfIHmM3vUaaeLCxl44pswtfPTIPIrC-fVvJcprXV9efBGZE51btX1LvlrSQUWJVL5cELl1Omppyxpbuv3AAVieYr6fiDiA5pLThXHUvFqNsHvuD3xYCXDSy-b0mVBnYLC0kgA/s640-rw/Scrambled%20egg%20with%20avocado.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Avocado diet breakfast" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhccUkdEoJqT_gi8Yp9tuG2pzu3S6xphcSDym8lluy8DO5vqKI_volBZdfIHmM3vUaaeLCxl44pswtfPTIPIrC-fVvJcprXV9efBGZE51btX1LvlrSQUWJVL5cELl1Omppyxpbuv3AAVieYr6fiDiA5pLThXHUvFqNsHvuD3xYCXDSy-b0mVBnYLC0kgA/w400-h400-rw/Scrambled%20egg%20with%20avocado.jpg" title="Scrambled eggs with avocado" width="400" /></a></div><p>In the morning, between 6:30 and 7:30 am, drink a cup of water with a teaspoon of apple cider vinegar.</p>
<p>At breakfast time (8:15-8:45), scramble two eggs and serve with 5 slices of avocado, ½ an apple and 2 almonds.</p>
<p>At 10:30am, have a cup of green tea and for lunch, enjoy a chickpea and avocado salad; accompany it with a cup of coconut water.</p>
<p>At 4:00 pm in the afternoon, have a cup of black coffee and a half cup of popcorn as a snack.</p>
<p>For dinner, have some avocado with salmon and a lemon butter sauce. Include some vegetables on the side, and drink a cup of warm, low-fat milk to accompany it. Finally, enjoy!</p>
<h3 style="text-align: left;">Day 3</h3>
<p>From 6:30-7:30 am, consume two tablespoons of fenugreek seeds that have been soaked in a cup of water.</p>
<p>Have two wheat flour tortillas with your avocado for breakfast. Then drink a cup of papaya juice at 10:00 am..</p>
<p>For lunch, make a turkey and avocado salad and have it with coconut water. At 4:00 pm, have a cup of green tea along with a cracker.</p>
<p>For dinner, prepare a chicken breast stuffed with avocado and spinach, and serve with blanched carrots and asparagus. For dessert, have a small scoop of low-fat vanilla ice cream.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZg5txmSadIjZ87_bt0sYC3Cg28wULRl4h2c_ZW-I_Q5-Rwo0yjE78rvD1EgT1HQRmsM1hvgzE_Nj329Rpt5ixKCSgFklmhbCKLJ-GDgr9iu97USnD3m5aADtOPyYPIAcr6FMkpcUBTMo3DCYU-cyZYW2v3BfLgwdkUf2dANZRePQTtL1Tnnem8OjePg/s640-rw/Chicken%20and%20avocado.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Avocado diet plan dinner" border="0" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZg5txmSadIjZ87_bt0sYC3Cg28wULRl4h2c_ZW-I_Q5-Rwo0yjE78rvD1EgT1HQRmsM1hvgzE_Nj329Rpt5ixKCSgFklmhbCKLJ-GDgr9iu97USnD3m5aADtOPyYPIAcr6FMkpcUBTMo3DCYU-cyZYW2v3BfLgwdkUf2dANZRePQTtL1Tnnem8OjePg/w400-h330-rw/Chicken%20and%20avocado.jpg" title="Chicken and avocado diet" width="400" /></a></div>
<p>For the duration of this 3-day diet, it is essential that you engage in a set of <a href="https://www.fitbodyusa.us/2022/04/flatten-your-stomach-without-having-to-do-sit-ups.html" target="_blank">exercises that will help you tone your body</a>. This is because the fat-burning effects of avocado in combination with the other foods in the diet are heightened when coupled with physical activity.</p>
<h2 style="text-align: left;"> Health benefits of avocado </h2>
<p><a href="https://www.fitbodyusa.us/2018/07/avocado-exceptional-food-no-fat.html" target="_blank">Avocados</a> are a great source of folate, potassium, vitamin K, E, C and B6; according to the British Nutrition Foundation, consuming a 200g avocado provides 33% of the recommended daily intake of B6 for men and 38% for women.</p>
<p>The great thing about this diet is that not only will you lose weight, but you will also improve your health. Avocados are low in carbohydrates and high in fiber and healthy fats, like oleic acid which helps with inflammation and reduces one's risk of heart disease.</p>
<p>These healthy fats not only improve cardiovascular health by reducing blood cholesterol, but they also help promote blood pressure through nutrients such as potassium.</p>
<p>The Nutrition Journal published a study indicating that avocados can help people feel satiated for 3 to 5 hours, which in turn reduces their cravings for food. However, it is important to consult with a doctor before starting any new diet plan.</p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-46942706287700690982022-04-27T14:13:00.002+00:002023-12-04T11:05:31.168+01:00Effective Exercises to Burn Belly Fat Without Sit-Ups<p>Burn belly fat without the hassle of tedious sit-ups with these simple exercises.<br /><br />The abdomen is a common area where fat accumulates, posing a significant challenge for many women. However, achieving a toned belly doesn't require subjecting yourself to the discomfort of sit-ups. A combination of a balanced diet and the exercises outlined below can help you lose belly fat effectively.<br /><br />If sit-ups are a daunting task for you, it's crucial to understand that alternative exercises exist to target and eliminate fat in the abdominal region without enduring unnecessary suffering.<br /><br />To attain the desired flat stomach, here are exercises that can assist you in achieving your goal without the need to leave your home or endure unnecessary discomfort.<br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif0ynaRbYRzh4H2yTcyEPmEVz7IafojG-RKWwg-dt70RGeRa5tBfPoh2DbUJ2T8QUaqLZhVTn3Br_gevBJlzRyZ68frZ7L__Dq6Wt0zQOMiFp4yag0MA-zOK1PKG1NbSw4tazGNmrnTXXSd9lOZHdZCKCsNxlC0-a4S72dzt7HC1-EbYUTFjWVhFMxnA/s860-rw/front_plank.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Exercises to Burn Belly Fat Without Sit-Ups" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif0ynaRbYRzh4H2yTcyEPmEVz7IafojG-RKWwg-dt70RGeRa5tBfPoh2DbUJ2T8QUaqLZhVTn3Br_gevBJlzRyZ68frZ7L__Dq6Wt0zQOMiFp4yag0MA-zOK1PKG1NbSw4tazGNmrnTXXSd9lOZHdZCKCsNxlC0-a4S72dzt7HC1-EbYUTFjWVhFMxnA/s16000/front_plank.jpg" title="Flatten Your Stomach Without Having to Do Sit-Ups" /></a></div><p> </p><h2 style="text-align: left;">Exercises to burn belly fat without sit-ups</h2><p><br /></p><h3 style="text-align: left;"> Front Plank</h3><p><br /> Position yourself on your elbows with your belly facing down and arms aligned with your shoulders.<br /> Elevate your trunk while maintaining abdominal tension, keeping your body perfectly straight without raising your tail or lowering your hips.<br /> Hold the position for 5 to 10 seconds, repeating six times.<br /><br /></p><h3 style="text-align: left;"> Lateral Leg Raise</h3><p><br /> Lie on your side with a straight spine, legs extended in line with your trunk.<br /> Lift both legs together without separating them, then slowly lower them to contract the side of the abdomen.<br /> Repeat two or three sets of 12 to 15 times for each side.<br /><br /></p><h3 style="text-align: left;"> Bridge</h3><p><br /> Lie on your back with knees bent and feet flat on the floor, supporting your body with feet and shoulders.<br /> Extend your arms on the floor beside your body.<br /> Raise your hips as high as possible, performing three sets of 15.<br /><br /></p><h3 style="text-align: left;"> Bent Knee Raise</h3><p><br /> Ideal for those with back pain, lie on your back and bring your knees towards your chest.<br /> Extend your legs upward, pointing your feet.<br /> Perform 3 to 6 sets of 20 repetitions, concluding with 3 sets of 20 repetitions plus 3 sets of 30 seconds.<br /><br /></p><h3 style="text-align: left;"> Lateral Plank</h3><p><br /> Be on your side, leaning on the forearm against the floor.<br /> Extend your body with straight legs resting on the floor.<br /> Lower the hip close to the floor and lift it for 30 seconds.<br /> Perform two sets of 10 or three sets of 15, depending on your fitness level.</p><p></p><p></p><p>I<b>t will interest you:</b> <a href="https://www.fitbodyusa.us/2016/12/beginners-guide-to-ab-planks.html" target="_blank">Beginners' guide to ab planks</a><br /><br /></p><h3 style="text-align: left;"> Legs and Trunk Lifting</h3><p><br /> Lie on your back with legs extended.<br /> Raise your trunk and legs simultaneously, remaining seated and leaning on the floor only with your tail.<br /> Keep your abdomen contracted, back straight, and hands at knee level.<br /> Hold for 5 to 10 seconds, repeating six times.<br /><br />Remember, consistency is key to seeing results. Include these exercises in your routine to work towards a toned and strengthened abdomen.<br /></p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-65349458891488242242022-03-07T12:10:00.004+01:002023-07-20T22:05:43.525+01:00Effective Weight Loss Tips After 40: Balancing Nutrition and Exercise<p>Discover the key to achieving noticeable results in your body, especially after the age of 40. Nutritionists confirm that between 35 and 40, the body undergoes changes and muscle loss. Combat the effects of time with simple yet powerful changes: prioritize weight training over excessive cardio. Let's explore expert advice on combining diet and exercise for successful weight loss and a healthier life. <br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiu9NcBUE23vFOR6KXAvSYd0AnMPOyj21T7m6eZm3Minn0rleLMW8Lzb_VwhoGD9x7R0xdY92IUIbRU7E8OGK7mZCR9iT8zqjV07VV2ToialL7n1hBWQX4VllieebReE_-GoMGmFe_Bdfopt5Smywe3r7n4PMmajAolxS-TVt8xVAoUI7LNUfMkM9JK=s750-rw" style="margin-left: 1em; margin-right: 1em;"><img alt="How to lose weight fast after 40" border="0" src="https://blogger.googleusercontent.com/img/a/AVvXsEiu9NcBUE23vFOR6KXAvSYd0AnMPOyj21T7m6eZm3Minn0rleLMW8Lzb_VwhoGD9x7R0xdY92IUIbRU7E8OGK7mZCR9iT8zqjV07VV2ToialL7n1hBWQX4VllieebReE_-GoMGmFe_Bdfopt5Smywe3r7n4PMmajAolxS-TVt8xVAoUI7LNUfMkM9JK=s16000" title="Effective Weight Loss Tips After 40: Balancing Nutrition and Exercise" /></a><br /></div><h2 style="text-align: left;">Balance Weight Training and Cardio</h2><p>While cardio exercises like walking, running, and cycling have their benefits, experts emphasize the importance of weight training to counter muscle loss. Remember, doing 50 sit-ups can be as crucial as <a href="https://www.fitbodyusa.us/2014/12/loseweightrunning.html" target="_blank">running</a> for an hour in your fitness journey.</p><h2 style="text-align: left;">Prioritize Health over Belly Fat</h2><p>Shift your focus from just losing belly fat to achieving an overall healthier lifestyle. A balanced diet and nutrition play a vital role in this journey, so make sustainable changes to improve your eating habits.</p><h2 style="text-align: left;">Understand Caloric Deficit for Weight Loss</h2><p>To shed pounds effectively, you must consume fewer calories than your body burns. Combining a <a href="https://www.fitbodyusa.us/2020/06/simple-7-days-1200-calorie-meal-plan-for-weightloss.html" target="_blank">healthy diet</a> with appropriate exercise helps you create a caloric deficit, aiding in your weight loss efforts.</p><h2 style="text-align: left;">Start Slow and Progress Steadily</h2><p>Avoid overexertion by gradually incorporating physical activities into your routine. Monitor your movements with a fitness bracelet and aim for at least 15,000 steps a day, recommended by the World Health Organization for better health. As you build momentum, engage in running and sports for visible results.</p><h2 style="text-align: left;">Embrace Better Sleep Habits</h2><p>Don't underestimate the power of quality sleep in your weight loss journey. Ensure you rest well, as it directly affects your body's ability to lose weight. Consider incorporating certain medicinal plants known to aid sleep as your allies.</p><h2 style="text-align: left;">Make Wise Dietary Choices</h2><p>A healthy diet plays a crucial role in weight loss after 40. Make informed choices and avoid certain foods that hinder your progress.<br /><br /></p><h2 style="text-align: left;">Conclusion</h2><p>Achieving weight loss and maintaining a fit body after 40 is achievable with a balanced approach. Combine the right exercise, a healthy diet, and improved sleep habits to notice remarkable changes. Remember, it's not just about losing weight, but about embracing a healthier and more fulfilling lifestyle. With dedication and the right strategies, you can age gracefully and maintain your vitality.<br /></p>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-25396709012134217732021-07-12T12:28:00.009+01:002023-10-30T13:16:52.684+01:00Apple and Cinnamon Detox Water: A Sweet and Healthy Drink for Weight LossApple and cinnamon detox water is a popular beverage that is made with apples, cinnamon sticks, and water. It is said to have a number of health benefits, including weight loss, improved digestion, reduced inflammation, and better blood sugar control.<br /><br /><h2 style="text-align: left;">Weight loss</h2><br />Apple and cinnamon detox water may help to promote weight loss by boosting metabolism and suppressing appetite. Apples are a good source of fiber, which helps to keep you feeling full and satisfied after eating. Cinnamon has been shown to increase thermogenesis, which is the process by which the body burns calories to produce heat.<br /><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-rEHzo8g-kWA/YQabjRXU_BI/AAAAAAAATKA/pwNs-JPamAIZPKinC17WA-Z1TJPINSsvwCLcBGAsYHQ/s800/Apple%2BCinnamon%2BDetox%2BWater%2BTo%2BSpeed%2BUp%2BMetabolism.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="apple and cinnamon detox water" border="0" data-original-height="533" data-original-width="800" src="https://1.bp.blogspot.com/-rEHzo8g-kWA/YQabjRXU_BI/AAAAAAAATKA/pwNs-JPamAIZPKinC17WA-Z1TJPINSsvwCLcBGAsYHQ/s16000/Apple%2BCinnamon%2BDetox%2BWater%2BTo%2BSpeed%2BUp%2BMetabolism.jpg" title="Apple and Cinnamon Detox Water: A Sweet and Healthy Drink for Weight Loss" /></a></div><p></p><h2 style="text-align: left;">Improved digestion</h2><br />Apples are a good source of fiber, which is essential for digestive health. Fiber helps to keep the digestive tract moving and prevents constipation. Cinnamon has also been shown to improve digestion by stimulating the production of digestive enzymes.<br /><br /><h2 style="text-align: left;">Reduced inflammation</h2><br />Both apples and cinnamon have anti-inflammatory properties. Inflammation is a major factor in many chronic diseases, such as heart disease, cancer, and arthritis. Drinking apple and cinnamon detox water may help to reduce inflammation throughout the body.<br /><br />Better blood sugar control<br /><br />Apples and cinnamon may help to improve blood sugar control in people with type 2 diabetes. Cinnamon has been shown to improve insulin sensitivity, which is the body's ability to use insulin to transport glucose from the bloodstream to the cells.<br /><br /><h2 style="text-align: left;">Boosted immunity</h2><br />Apples and cinnamon are both good sources of antioxidants, which help to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to disease. Drinking apple and cinnamon detox water may help to boost the immune system and protect the body from disease.<br /><br /><h2 style="text-align: left;">How to make apple and cinnamon detox water</h2><br />To make apple and cinnamon detox water, simply combine the following ingredients in a pitcher:<br /><br /><ul style="text-align: left;"><li> 1 liter of water</li><li> 1 green apple (sliced)</li><li> 1 cinnamon stick</li></ul><p><br />Let the water infuse for at least 10 minutes, or up to overnight. After the water has infused, strain it and enjoy!</p><p><b>Read also:</b> <a href="https://www.fitbodyusa.us/2018/10/cinnamon-tea-is-for-slimming-the-right-way-to-prepare-it.html" target="_blank">Lose Weight and Burn Belly Fat with Cinnamon Tea</a><br /><br /></p><h3 style="text-align: left;">Tips</h3><br /><ul style="text-align: left;"><li> You can add other fruits and spices to your detox water to make it more flavorful and nutritious. Some popular combinations include lemon, ginger, and mint.</li><li> You can also make your detox water cold by adding ice cubes.</li><li> Store your detox water in the refrigerator for up to 3 days.</li></ul><br />Try apple and cinnamon detox water today and see how it makes you feel! It is a delicious and healthy way to stay hydrated and reap the many health benefits of these two nutrient-rich ingredients.FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-47542891192077115832021-03-14T11:26:00.003+01:002023-07-18T11:36:32.388+01:0030 Day Flat Stomach at Home WorkoutWith this workout that you can do from the comfort of your home, you will have the figure you dream of in just 30 days and take care of your health.<div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-cDa1Of85pNY/YE3hEGGHPHI/AAAAAAAAANU/V7V3bK_711kpU4WSFlFrRkR9KaPXa2OYACLcBGAsYHQ/s800-rw/Flat%2BStomach%2Bat%2BHome%2BWorkout.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="30 day flat stomach challenge" border="0" height="533" width="800" src="https://1.bp.blogspot.com/-cDa1Of85pNY/YE3hEGGHPHI/AAAAAAAAANU/V7V3bK_711kpU4WSFlFrRkR9KaPXa2OYACLcBGAsYHQ/s16000-rw/Flat%2BStomach%2Bat%2BHome%2BWorkout.jpg" title="30 Day Flat Stomach at Home Workout" /></a></div><div><br />There are hundreds of exercise routines that promise to help you lose those extra pounds in a short time, if you have tried all of them and you feel that they are not working, we give you another option that will <b>make you have that flat stomach in 30 days.</b><br /><br />The best thing about this routine is that you can do it <b>in the comfort of your home</b> and you will see strong results in just 30 days, your abdomen will look like you always wanted and <b>you will feel better</b>, because you will improve your health at the same time.<br /><br />To start this workout, remember to warm up before to avoid injuries, and be consistent to get the desired results.<br /><br /><h3 style="text-align: left;">Abdominal Plank</h3><div>With this exercise you will tone your abdomen, place your palms on the floor, elbows in line A and hold the tips of your feet, stay in that position for 10 seconds.<br /><br /><h3 style="text-align: left;">Abdominal Crunch</h3></div><div><br /></div><div>Start seated and with your knees semi-flexed and feet in the air, breathe, release the air bringing the trunk towards the knees, with hands on the neck, do 10 repetitions.</div><div></div><div></div><div></div><div><br /></div><div style="text-align: center;"><style>.embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }</style><div class="embed-container"><iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed//4hmQA3snTyk"></iframe></div><br /></div><div><br /><h3 style="text-align: left;">Mountain Climbers</h3></div><div><br /></div><div>Lean on the tips of your toes, your hands in a straight line with your shoulders, bring each of your knees up to the man and repeat this step 10 times, your back should be in the correct position.<br /><br /><h3 style="text-align: left;">Scissors</h3></div><div><br /></div><div>Lying on your back, with straight legs suspended in the air, tighten your abdomen while you raise and lower legs making the effect of a scissors that opens and closes, the key in this exercise is to tighten the abdomen to contract the muscles, do 10 repetitions of this exercise.</div><div></div><div><br /></div><div style="text-align: center;"><style>.embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }</style><div class="embed-container"></div><div class="embed-container"></div><div class="embed-container"></div><div class="embed-container"><iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed//0vDI5aU402c"></iframe></div></div><div><br /><b>See also:</b> <a href="https://www.fitbodyusa.us/2023/07/15-minute-ab-workout-with-dumbbell.html" target="_blank">15-Minute Ab Workout with a Dumbbell</a><br /></div><div> </div><div>The following days you will increase the repetitions 5 by 5, <b>take a break on the fifth day</b>, continue with your workout and rest again on days 10, 15, 20, 25 and 30.<br /><br />In addition to having a good figure, exercises such as abdominal crunches, <b>help with lower back pain</b> and the spine to carry less weight, do not forget to also follow the following recommendations to complete this training:<br /><br /><b>Drink enough water</b> during the day to not dehydrate, also your skin will thank you; watch your diet and eat balanced, remember to include protein and carbohydrates after the routine.<br /><br /><b>Avoid fats and flours</b>, as well as sugars, this will also help to improve your health avoiding diseases such as diabetes and obesity, accelerate your metabolism by eating 5 or 6 times a day.</div></div><div class="notranslate" style="all: initial;"></div>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-74768265723820218252020-08-30T22:00:00.002+01:002022-10-13T12:35:00.440+01:00Best Exercises to Get Rid of Flabby Arms Without WeightsRemove the flaccidity in your arms with these exercises that will help you tone them without going to the gym and from the comfort of your home.<div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-o_dng47BCxI/X0vWga4siLI/AAAAAAAAALM/odos-Taf6HU6GMdNjJeJutgY5xE0Y7XVwCLcBGAsYHQ/s640/Best%2BExercises%2Bto%2BGet%2BRid%2Bof%2BFlabby%2BArms%2BWithout%2BWeights.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Best Exercises to Get Rid of Saggy Arms Without Weights" border="0" data-original-height="508" data-original-width="640" src="https://1.bp.blogspot.com/-o_dng47BCxI/X0vWga4siLI/AAAAAAAAALM/odos-Taf6HU6GMdNjJeJutgY5xE0Y7XVwCLcBGAsYHQ/s16000/Best%2BExercises%2Bto%2BGet%2BRid%2Bof%2BFlabby%2BArms%2BWithout%2BWeights.jpg" title="Best Exercises to Get Rid of Flabby Arms Without Weights" /></a></div><br /><div><br /><br />Doing physical activity helps you to have that figure you want, but above all to stay healthy, so this time focus on the 3 exercises to eliminate sagging arms without weights and without having to go to the gym. <br /><br />Without leaving home you can also continue with your routines to say goodbye to the fat that accumulates in certain areas of the body, these 3 exercises work to eliminate sagging arms without weights.<br /><br />With discipline, meet the goal of removing those chubby, with these 3 exercises to eliminate sagging arms without weights, you can look slimmer, while being toned, so start today from your home, there is no excuse!<br /><br /><h3 style="text-align: left;">1. Push-ups </h3><br />The push-ups not only serve to shape pectorals, they are also effective to tone the arms, since there you put the weight of your body, it is an exercise with a medium level of complexity, but nothing that you cannot achieve.<br /><br />Get upside down, raise your weight by putting it on your hands and the tips of your feet, keep your trunk straight and now go up and down as many times as supports, little by little you will adapt to this series of exercises. <br /><br /><h3 style="text-align: left;">2. Triceps dips</h3><br />A simple exercise that you can also do from the comfort of your home, just take a chair and get into action, what you should do is put the chair in a space where you make sure it does not slip, you can retract it from the wall. <br /><br />Stand in front of the chair and put your hands on the seat, with your knuckles out, bend your elbows and lower your body with your feet stretched forward, with your back straight, do a series of this exercise, go up and down. <br /><br /><h3 style="text-align: left;">3. Shoulder press </h3><br />It is not necessary to go to a gym to exercise or have the equipment, substitute some bottles full of water and voila, you will have your material for this routine, a simple but very effective one, get to work! <br /><br />Stand up with your legs slightly apart, take a bottle of water in each hand and bring your arms up, very well raised and then go down to the level of the ears, repeat the steps, you will tone your arms.</div><div><div><br /></div><div><b>Read also:</b> <a href="https://www.fitbodyusa.us/2022/10/flabby-arms-dumbbell-exercises-at-home.html" target="_blank">Dumbbell Exercise Routine To Tone Your Flabby Arms</a><br /></div><div><br /></div><style>.embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }</style><div class="embed-container"><iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed//mm6immunaFc"></iframe></div></div>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-26607955493178329072020-08-30T17:13:00.005+01:002023-07-20T21:52:10.150+01:00Stay Fit After 40 with These 5 Effective Exercises from FITBODYUSADon't let age deter you! Staying in shape after 40 is completely attainable. Here are 5 simple exercises that will help you stay toned and fit well into your 40s and beyond.<div></div><div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-hiSdydLBP_I/X0vP4JfUTeI/AAAAAAAAALA/VoxwaDM1Hr4SVCc9eAMELPcMSiwYHT2bACLcBGAsYHQ/s0-rw-e90-rw/Best%2BExercises%2Bfor%2Ba%2BPerfectly%2BToned%2BBody%2BAfter%2B40.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="exercises to tone and have a great body after 40" border="0" src="https://1.bp.blogspot.com/-hiSdydLBP_I/X0vP4JfUTeI/AAAAAAAAALA/VoxwaDM1Hr4SVCc9eAMELPcMSiwYHT2bACLcBGAsYHQ/s16000-rw/Best%2BExercises%2Bfor%2Ba%2BPerfectly%2BToned%2BBody%2BAfter%2B40.jpg" title="5 Best Exercises for a Perfectly Toned Body After 40" /></a></div></div><div> </div><div><h2 style="text-align: left;">1. Arms and Legs</h2></div><div> <br /></div><div>To strengthen your core and balance, lie on your stomach on a mat. Keep your back straight and raise your body by putting weight on your right arm and bending your left leg. Hold this position for a few seconds, then switch sides.<br /><br /><h2 style="text-align: left;">2. Elbows Back</h2></div><div> </div><div>Improve your upper body strength by lying face down on the floor. Lift your chin and chest slightly while keeping your back straight. Place your hands behind your neck and pull your arms back as far as possible.<br /><br /><h2 style="text-align: left;">3. Biceps</h2></div><div> </div><div>Create your homemade weights by filling two bottles with water or sand. Stand up straight with a bottle in each hand. Flex your arms, bringing the bottles towards your chest. Then move them to the sides and lower them.<br /><br /><h2 style="text-align: left;">4. Single Leg Squats</h2></div><div> </div><div>Add variation to your squats by placing one foot forward and the other back. Bend your knee and lower your body, then switch feet and repeat. Continue alternating feet to complete a series.<br /><br /><h2 style="text-align: left;">5. Plank</h2></div><div> </div><div>Strengthen your core muscles by <a href="https://www.fitbodyusa.us/2016/12/beginners-guide-to-ab-planks.html" target="_blank">performing a plank</a>. Lean on your forearms and toes, keeping your back straight and core engaged. Hold this posture for 10 seconds, then lower. Repeat for multiple sets.<br /><div><br />
<style>.embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }</style><div class="embed-container"></div><div class="embed-container"></div><div class="embed-container"></div><div class="embed-container"><iframe allowfullscreen="" frameborder="0" src="https://www.youtube.com/embed//xy-Tx_L4kfs"></iframe> </div><div class="embed-container"> </div><div class="embed-container">Remember, maintaining energy and v<a href="https://www.fitbodyusa.us/2022/03/lose-weight-after-40-quickly.html" target="_blank">itality after 40</a> requires a combination of a good diet and regular exercise. Dedicate at least 30 minutes daily to physical activity. For personalized guidance, consider consulting a nutritionist or fitness expert. <br /></div></div></div>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-91347962008499620792020-06-23T12:46:00.003+01:002023-12-04T10:56:54.131+01:00Effective 1200-Calorie Meal Plan for Healthy Weight LossWould you like to shed a few pounds without subjecting your body to a radical slimming program? Anyone who has lost weight likely knows firsthand how quickly pounds can return when returning to a normal eating routine.<br /><br />According to nutrition experts, it is advisable to opt for reduced-calorie mixed foods and consume at least 1200 calories a day. Below, we have crafted a 7-day 1200-calorie meal plan for you. This plan not only aids in weight loss but also encourages the development of new and improved eating habits that can be sustained beyond the diet period.<br />
<h3><div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-oroX37o7axc/XvHn1n4XWwI/AAAAAAAASVY/UqiSU3507wE_G6RmTfJj6RWNnWYuH4oIgCLcBGAsYHQ/s0-rw-e90/7%2BDays%2B1200%2BCalorie%2BMeal%2BPlan%2BFor%2BHealthy%2BWeight%2BLoss.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="7 Days 1200 Calorie Meal Plan For Healthy Weight Loss" border="0" data-original-height="430" data-original-width="650" src="https://1.bp.blogspot.com/-oroX37o7axc/XvHn1n4XWwI/AAAAAAAASVY/UqiSU3507wE_G6RmTfJj6RWNnWYuH4oIgCLcBGAsYHQ/s16000/7%2BDays%2B1200%2BCalorie%2BMeal%2BPlan%2BFor%2BHealthy%2BWeight%2BLoss.jpg" title="Effective 1200-Calorie Meal Plan for Healthy Weight Loss" /></a></div></h3><br /><h3>What is the 1200 calorie diet?</h3>
<br />
The principle of this weight loss method is very straightforward. The most important rule is that you should not exceed 1200 calories a day. All foods are allowed on this diet, but in moderation. So that you eat a healthy and balanced diet and get rid of the excess kilos quickly and stress-free , a calorie table would be particularly helpful at the beginning. If you choose mainly low-calorie ingredients, you can eat larger portions. Look at the calorie content of each food and note the number of calories in each dish.<br />
<br />
<h3>
7-day 1200 calorie diet</h3>
<br />
<br />
To make your 1200 calorie diet easier, we have put together a plan for you with four meals a day and delicious recipes that will prevent the cravings . We also noted the number of calories per meal<br />
<br />
<h4>
1200 calorie meal plan - day 1</h4>
<h4>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-6GZJFbIAP0U/XvChwVXhE9I/AAAAAAAAAJE/IZk8JQHeVQAOWqBShx8OPOZLQ29RT4jOACLcBGAsYHQ/s0-rw-e90/avocado%2Begg%2Btoast%2B1200%2Bcalorie%2Bmeal%2Bplan.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="1200 Calorie Diet - Avocado Egg Toast" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-6GZJFbIAP0U/XvChwVXhE9I/AAAAAAAAAJE/IZk8JQHeVQAOWqBShx8OPOZLQ29RT4jOACLcBGAsYHQ/s0-rw-e90/avocado%2Begg%2Btoast%2B1200%2Bcalorie%2Bmeal%2Bplan.jpg" title="Avocado Egg Toast 1200 Calorie Meal Plan" /></a></div>
</h4>
<br />
<b>Breakfast (266 calories)</b><br />
<br />
1 avocado egg toast:<br />
<br />
<ul>
<li>1 slice of whole grain bread</li>
<li>1/4 medium avocado</li>
<li>1 large egg, boiled or fried in the pan with a little olive oil</li>
</ul>
<br />
1 clementine<br />
<br />
<b>1. Snack (61 calories)</b><br />
<br />
1/3 cup blueberries<br />
1/4 cup fatty Greek yogurt<br />
<b><br /></b>
<b>Lunch (341 calories)</b><br />
<br />
2 cups of ravioli and vegetable soup:<br />
<br />
<ul>
<li>1 bell pepper, diced</li>
<li>2 cups of diced zucchini</li>
<li>1 onion, chopped</li>
<li>2 cloves of garlic, chopped</li>
<li>350 ml of hot water</li>
<li>800 ml tomato puree</li>
<li>425 ml vegetable broth</li>
<li>170 g whole grain cheese ravioli</li>
<li>red pepper, black pepper, basil or marjoram</li>
</ul>
<br />
1 tomato-cheddar cheese toast:<br />
<br />
<ul>
<li>1 slice of diagonally cut wholemeal baguette</li>
<li>2 slices of tomato</li>
<li>1½ tbsp grated cheddar</li>
</ul>
<br />
<b>2. Snack (93 calories)</b><br />
<br />
3 tbsp hummus<br />
1 cup sliced cucumber<br />
<br />
<b>Dinner (451 calories)</b><br />
<br />
Salmon & vegetables:<br />
<br />
115 baked salmon<br />
1 cup of roasted Brussels sprouts<br />
185 g brown rice<br />
1 tbsp walnuts<br />
Salt pepper<br />
<br />
Vinaigrette:<br />
<br />
Mix 1 1/2 teaspoons of olive oil, lemon juice and maple syrup, season with salt.<br />
<br />
Preparation: Drizzle the Brussels sprouts with 1/2 tsp olive oil and bake at 220 degrees for about 15-20 minutes. Brush salmon with 1/4 teaspoon of olive oil and season. Bake at 220 degrees for 4-6 minutes. Garnish the cooked rice, Brussels sprouts and salmon with walnuts.<br />
<br />
<h4>
1200 calorie meal plan - day 2</h4>
<b><br /></b>
<b>Breakfast (266 calories)</b><br />
<br />
Avocado egg toast<br />
1 clementine<br />
<br />
<b>1st snack (134 calories)</b><br />
<br />
5 dried apricots<br />
7 walnut halves<br />
<br />
<b>Lunch (295 calories)</b><br />
<br />
2 cups (rest of the day before) ravioli and vegetable soup<br />
1 clementine<br />
<br />
<b>2nd Snack (93 calories)</b><br />
<br />
3 tbsp hummus<br />
1 cup sliced cucumber<br />
<br />
<b>Dinner (424 calories)</b><br />
<br />
90 g brown rice<br />
1 1/2 cups pumpkin and tofu curry:<br />
<br />
<ul>
<li>2 tbsp curry powder</li>
<li>400 g tofu</li>
<li>4 tsp rapeseed oil</li>
<li>450 g pumpkin, seeded, diced</li>
<li>1 onion, halved and sliced</li>
<li>2 tsp grated fresh ginger</li>
<li>420 ml coconut milk light</li>
<li>1 tsp brown sugar</li>
<li>8 cups of coarsely chopped kale or chard</li>
<li>1 tbsp lime juice</li>
<li>Salt pepper</li>
</ul>
<br />
Preparation: Season the tofu cubes with a little curry powder, salt and pepper and fry in a pan with 2 teaspoons of oil until golden brown. Heat the rest of the oil and fry the pumpkin, onion, ginger and the rest of the spice mixture for 4-5 minutes. Add coconut milk and brown sugar and bring to the boil. Stir in the remaining vegetables and cook for 1 minute, stirring. Put the tofu in the pan, cover and continue cooking until the vegetables are cooked. Season with lime juice.<br />
<br />
<h4>
1200 calorie meal plan - day 3</h4>
<h4>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-jOKvUIKLjsA/XvHUmspo7CI/AAAAAAAASUQ/dzzOOHzZJeQbLY3xlY8qSFe_yeRJs0rsgCLcBGAsYHQ/s0-rw-e90/granola%2Bbreakfast.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Maple Nut Granola Recip" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-jOKvUIKLjsA/XvHUmspo7CI/AAAAAAAASUQ/dzzOOHzZJeQbLY3xlY8qSFe_yeRJs0rsgCLcBGAsYHQ/s0-rw-e90/granola%2Bbreakfast.jpg" title="Maple-Nut Granola" /></a></div>
</h4>
<br />
<b>Breakfast (267 calories)</b><br />
<br />
85 g maple nut muesli (e.g. from oat flakes, coconut flakes, nuts, pumpkin and sunflower seeds, maple syrup)<br />
60 g fat-free Greek yogurt<br />
1/2 cup blueberries<br />
<br />
<b>1st snack (35 calories)</b><br />
<br />
1 clementine<br />
<br />
<b>Lunch (351 calories)</b><br />
<br />
Apple cheddar pita:<br />
<br />
<ul>
<li>small whole grain pita</li>
<li>1 tbsp mustard</li>
<li>1/2 apple, sliced</li>
<li>30 g cheddar cheese</li>
<li>Lettuce leaves</li>
</ul>
<br />
Preparation: Cut pita in half and spread mustard in it. Top with apple slices and cheese and toast.<br />
<br />
<b>Afternoon snack (47 calories)</b><br />
<br />
<br />
1/2 medium-sized apple<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/--DCFQgAacBA/XvCmMc1YNfI/AAAAAAAAAJQ/B_R5OREK0946MqJ16GmG7fh6OV2fzdeEwCLcBGAsYHQ/s0-rw-e90/Moroccan%2Bstuffed%2BPepper.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="1200 Calorie Meal Plan - Stuffed Pepper" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/--DCFQgAacBA/XvCmMc1YNfI/AAAAAAAAAJQ/B_R5OREK0946MqJ16GmG7fh6OV2fzdeEwCLcBGAsYHQ/s0-rw-e90/Moroccan%2Bstuffed%2BPepper.jpg" title="Mroccan Stuffed Pepper" /></a></div>
<br />
<b>Dinner (457 calories)</b><br />
<br />
2 cups of spinach, steamed with 1 teaspoon of oil,<br />
1 portion of stuffed paprika, Moroccan style:<br />
<br />
<ul>
<li>1 cup of cooked brown rice</li>
<li>4 peppers, without lid, deseeded</li>
<li>450 g of lean ground beef</li>
<li>4 cloves of garlic, chopped</li>
<li>½ cup of currants</li>
<li>2 tsp ground cumin</li>
<li>1 tsp ground cinnamon</li>
<li>600 ml vegetable broth</li>
<li>chopped fresh mint</li>
<li>1 tsp orange peel</li>
<li>salt and pepper</li>
</ul>
<br />
Preparation: Put the peppers in a microwave-safe saucepan, pour some water into the dish, cover and let the vegetables soften slightly in the microwave (3-6 minutes).<br />
Fry the beef and garlic, stir in currants, cumin and cinnamon. After 1 minute add the cooked rice and cook for another 30 seconds. Remove from the heat and add some of the vegetable juice, the chopped mint, orange peel, salt and pepper. Fill the peppers with the mixture. Put the remaining liquid in the bowl and cover. Cook the peppers in the microwave for 2-3 minutes.<br />
<br />
<b>Evening snack (50 calories)</b><br />
<br />
• 1 tbsp chocolate chips, preferably dark chocolate<br />
<br />
<h4>
1200 calorie meal plan -day 4</h4>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Kyl_nFfSrQs/XvHWOy8HZVI/AAAAAAAASUc/y59ZjalaF9YMiO49Dsl3kZwvJU6vVc2DgCLcBGAsYHQ/s0-rw-e90/Greek%2BYogurt%2BMuesli%2Band%2BBlueberries.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Greek Yogurt Muesli Blueberries" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-Kyl_nFfSrQs/XvHWOy8HZVI/AAAAAAAASUc/y59ZjalaF9YMiO49Dsl3kZwvJU6vVc2DgCLcBGAsYHQ/s0-rw-e90/Greek%2BYogurt%2BMuesli%2Band%2BBlueberries.jpg" title="Greek Yogurt Muesli and Blueberries" /></a></div>
<br />
<br />
<b>Breakfast (267 calories)</b><br />
<br />
85 g maple nut muesli<br />
180 g fat-free Greek yogurt<br />
1/2 cup blueberries<br />
<br />
<b>1st Snack (83 calories)</b><br />
<br />
1 hard-boiled egg,<br />
possibly 1 tsp hot sauce<br />
<br />
<b>Lunch (336 calories)</b><br />
<br />
2 cups of mixed lettuce leaves<br />
90 g of cooked chicken breast<br />
1/2 medium-sized red pepper, sliced<br />
1/4 cup of grated carrots<br />
1 clementine<br />
2 tablespoons of carrot and ginger vinaigrette from 1 cup of grated carrots, 120 ml of rice vinegar, 80 ml of olive oil, 2 tablespoons of white Miso, 2 tablespoons chopped onion. 1 tablespoon of chopped fresh ginger, 1 tablespoon of soy sauce<br />
<br />
<b>2nd Snack (86 calories)</b><br />
<br />
4 dried apricots<br />
4 walnut halves<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-WzSpN9qhQFc/XvCpNW3xY1I/AAAAAAAAAJc/wkjOBjUrXw8kO16tj2g-lSR_EOEU9lkAwCLcBGAsYHQ/s0-rw-e90/lentil%2Bsalad.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Lentil Salad" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-WzSpN9qhQFc/XvCpNW3xY1I/AAAAAAAAAJc/wkjOBjUrXw8kO16tj2g-lSR_EOEU9lkAwCLcBGAsYHQ/s0-rw-e90/lentil%2Bsalad.jpg" title="120 Calorie Meal Plan - Lentil Salad With Sausage and Apple" /></a></div>
<br />
<br />
<b>Dinner (444 calories)</b><br />
<br />
2 1/4 cup warm lentil salad with sausage & apple:<br />
<br />
<ul>
<li>4 tablespoons of olive oil</li>
<li>2 tbsp red wine vinegar</li>
<li>1 tbsp dijon mustard</li>
<li>3 turkey sausage slicese</li>
<li>salt and pepper</li>
<li>3 cloves of garlic, chopped</li>
<li>2 cups of cooked lentils</li>
<li>1 small bulb of fennel, finely diced</li>
<li>1 apple, finely diced</li>
<li>2 sticks of celery, finely diced</li>
<li>6 cups of arugula</li>
<li>salt and pepper</li>
</ul>
<br />
Preparation: Fry the sausage and garlic in a tablespoon of oil, add the lentils and heat. Mix in 5 tablespoons of the dressing and remove the pan from the heat. Add the fennel, apple and celery.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Tquot2UoTEs/XvHXpUMOQWI/AAAAAAAASUo/55bNhGhmoKwwVC9Ea9ZnyNRhOQ-AgfnzwCLcBGAsYHQ/s0-rw-e90/PICKLED%2BBEETROOT.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="PICKLED BEETROOT" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-Tquot2UoTEs/XvHXpUMOQWI/AAAAAAAASUo/55bNhGhmoKwwVC9Ea9ZnyNRhOQ-AgfnzwCLcBGAsYHQ/s0-rw-e90/PICKLED%2BBEETROOT.jpg" title="PICKLED BEETROOT" /></a></div>
<br />
<br />
1/2 cup quickly pickled beetroot:<br />
<br />
<ul>
<li>1 small red onion, halved, sliced</li>
<li>120 ml red wine vinegar</li>
<li>2 tablespoons of sugar</li>
<li>1 cinnamon stick</li>
<li>4 whole peppercorns</li>
<li>2 whole cloves</li>
<li>3 cups of steamed beetroot, sliced</li>
</ul>
<br />
Preparation: Mix the onion, vinegar, sugar, cinnamon stick, peppercorns and cloves in a large saucepan. Cook on medium heat for 4 to 6 minutes. Add beetroot. Marinate in a large bowl for 30 minutes, stirring occasionally.<br />
<br />
<h4>
1200 calorie meal plan - day 5</h4>
<br />
<b>Breakfast (264 calories)</b><br />
<br />
250 g low-fat Greek yogurt<br />
60 g muesli<br />
1/4 cup blueberries<br />
<br />
<b>1st Snack (67 calories)</b><br />
<br />
8 dried apricots<br />
<br />
<b>Lunch (323 calories)</b><br />
<br />
Veggie sandwich:<br />
<br />
<ul>
<li>2 slices of whole grain bread</li>
<li>1/4 medium avocado, pureed</li>
<li>1 tbsp hummus</li>
<li>Vegetables of your choice</li>
</ul>
<br />
1 clementine<br />
<br />
<b>2nd Snack (96 calories)</b><br />
<br />
1 plum<br />
5 walnut halves<br />
<br />
<b>Dinner (458 calories)</b><br />
<br />
Chicken breast and quinoa with steamed asparagus:<br />
<br />
<ul>
<li>150 g chicken breast fried in 1 tsp olive oil</li>
<li>3/4 cup of cooked quinoa, drizzled with 1/2 tablespoon of olive oil and lemon juice, seasoned with salt and pepper</li>
<li>10 asparagus spears, steamed</li>
</ul>
<br />
<h4>
1200 calories a day - diet plan day 6</h4>
<br />
<b>Breakfast (290 calories)</b><br />
<br />
1 slice of whole grain bread, toasted<br />
1 tablespoon of peanut butter<br />
1 medium-sized banana<br />
<br />
<b>1st Snack (67 calories)</b><br />
<br />
1 cup cucumber slices<br />
2 tbsp hummus<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-dt7kRMxjwNg/XvHevEHGOmI/AAAAAAAASU0/lEmyVITgeyg2XtxtdYFwPZobli8ONPxmACLcBGAsYHQ/s0-rw-e90/bean%2Bbarley%2Bsoup.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="bean and barley soup" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-dt7kRMxjwNg/XvHevEHGOmI/AAAAAAAASU0/lEmyVITgeyg2XtxtdYFwPZobli8ONPxmACLcBGAsYHQ/s0-rw-e90/bean%2Bbarley%2Bsoup.jpg" title="Bean and Barley Soup" /></a></div>
<br />
<br />
<b>Lunch (323 calories)</b><br />
<br />
2 1/2 cups of bean and barley soup:<br />
<br />
<ul>
<li>4 tsp olive oil</li>
<li>1 large onion, chopped</li>
<li>1 fennel bulb, chopped</li>
<li>5 cloves of garlic, chopped</li>
<li>1 tsp basil, dried</li>
<li>425 g of cooked white beans</li>
<li>400 g roasted tomatoes, diced</li>
<li>1.4 L vegetable broth</li>
<li>150 g pressure cooked barley</li>
<li>140 g spinach</li>
<li>5 g grated parmesan</li>
<li>salt and pepper</li>
</ul>
<br />
Preparation: Braise the onion, fennel, garlic and basil in a casserole with stirring for 6-8 minutes. Put the beans, tomatoes, broth and barley in the saucepan. Cook occasionally on medium heat until the barley is tender, add spinach and cook for about 1 minute.<br />
<br />
<b>2nd Snack (82 calories)</b><br />
<br />
1 plum<br />
1 tablespoon unsalted, roasted almonds<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-0Pmwyf-x7MU/XvHgecKnDcI/AAAAAAAASVA/TqGNFmGJq1kIX3CWYzu31RaXZxKmz73sQCLcBGAsYHQ/s0-rw-e90/roasted%2Bcabbage.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Roasted Cabbage" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-0Pmwyf-x7MU/XvHgecKnDcI/AAAAAAAASVA/TqGNFmGJq1kIX3CWYzu31RaXZxKmz73sQCLcBGAsYHQ/s0-rw-e90/roasted%2Bcabbage.jpg" title="Roasted Cabbage" /></a></div>
<br />
<br />
<b>Dinner (458 calories)</b><br />
<br />
1 baked sweet potato with 1 tsp butter<br />
roasted pork chop and roasted cabbage with mustard and chive vinaigrette:<br />
<br />
115 g pork chop fried in 1/2 tbsp olive oil and seasoned with salt and pepper<br />
1 serving of roasted cabbage with mustard chives Vinaigrette:<br />
<br />
<ul>
<li>medium-sized cabbage</li>
<li>1 tablespoon of olive oil</li>
<li>2 tsp Dijon mustard</li>
<li>2 tsp white balsamic vinegar</li>
<li>1 tsp lemon juice</li>
<li>3 tbsp chopped fresh chives</li>
<li>2 tablespoons of olive oil</li>
<li>salt and pepper</li>
</ul>
<br />
Quarter the cabbage, brush with 1 tablespoon of olive oil, salt and pepper and roast in the oven at 230 degrees for 12-15 minutes. For the vinaigrette, put the mustard, vinegar, lemon juice, salt and pepper in a small bowl, add the chives and oil and stir well.<br />
<br />
<h4>
1200 calorie diet - meal plan for day 7</h4>
<br />
<b>Breakfast (266 calories)</b><br />
<br />
80 g whole grain muesli<br />
180 ml skimmed milk<br />
1/2 cup blueberries<br />
<br />
<b>1st Snack (117 calories)</b><br />
<br />
1 cup sliced cucumber<br />
4 tbsp avocado yogurt dip:<br />
<br />
<ul>
<li>1 ripe avocado</li>
<li>120 g low-fat natural yogurt</li>
<li>1/3 cup fresh coriander leaves</li>
<li>2 tbsp chopped onion</li>
<li>1 tbsp lime juice</li>
<li>salt and pepper</li>
<li>optional: hot sauce to taste</li>
</ul>
<br />
<b>Lunch (301 calories)</b><br />
<br />
2 cups of mixed lettuce leaves<br />
85 g of cooked chicken breast<br />
1/2 medium-sized red pepper, sliced<br />
1/4 cup of grated carrots<br />
2 tablespoons of carrot and ginger vinaigrette<br />
<br />
<b>2nd snack (42 calories)</b><br />
<br />
5 dried apricots<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-f8yqseyUhjE/XvHkvsSctzI/AAAAAAAASVM/9_A7LaVegGkTGFvJTIX-TGhN54MrYWE9QCLcBGAsYHQ/s0-rw-e90/Wild%2BMushrooms%2BPizza%2BWith%2BArugula.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Arugula Pizza" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-f8yqseyUhjE/XvHkvsSctzI/AAAAAAAASVM/9_A7LaVegGkTGFvJTIX-TGhN54MrYWE9QCLcBGAsYHQ/s0-rw-e90/Wild%2BMushrooms%2BPizza%2BWith%2BArugula.jpg" title="Wild Mushrooms Pizza With Arugula" /></a></div>
<br />
<b>Dinner (494 calories)</b><br />
<br />
1 serving (1/4 pizza) pizza with wild mushrooms, arugula and pecorino:<br />
<br />
<ul>
<li>3 tablespoons of olive oil</li>
<li>4 cups of sliced wild mushrooms</li>
<li>450 g pizza dough, preferably whole grain</li>
<li>2 cloves of garlic, very thinly sliced</li>
<li>115 g mozzarella, thinly sliced</li>
<li>3 cups of arugula</li>
<li>1 tbsp lemon oil</li>
<li>3 tablespoons of Pecorino cheese</li>
<li>salt</li>
</ul>
<br />
Preparation: Steam the wild mushrooms in a pan for about 5 minutes. Remove from the stove and set aside. Roll out the dough on a floured surface and then place it on a floured tray. Top with garlic, mozzarella and half of the mushrooms. Spread 1 tablespoon of olive oil on top. Bake the pizza in the preheated oven at 260 degrees. Then top with rocket, pecorino and the remaining wild mushrooms and season with lemon oil and salt.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Jf25_x2Ff20/XvHqeHAmn0I/AAAAAAAASVk/JzdQM_ZL3K4f0VMtgYh8z-MOfomiTfbLQCLcBGAsYHQ/s0-rw-e90/Simple%2B7%2BDays%2B1200%2BCalorie%2BMeal%2BPlan%2BFor%2BHealthy%2BWeight%2BLoss.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Simple 7 Days 1200 Calorie Meal Plan For Healthy Weight Loss" border="0" data-original-height="1500" data-original-width="1000" height="640" src="https://1.bp.blogspot.com/-Jf25_x2Ff20/XvHqeHAmn0I/AAAAAAAASVk/JzdQM_ZL3K4f0VMtgYh8z-MOfomiTfbLQCLcBGAsYHQ/w426-h640/Simple%2B7%2BDays%2B1200%2BCalorie%2BMeal%2BPlan%2BFor%2BHealthy%2BWeight%2BLoss.jpg" title="Effective 1200-Calorie Meal Plan for Healthy Weight Loss" width="426" /></a></div>
FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-39976884519385416462020-04-20T10:58:00.002+00:002022-12-12T13:45:41.581+01:00What Happens if You Eat Nuts Everyday<p>Nutrition experts agree that chestnuts, walnuts, and hazelnuts are some of the most nutritious foods around. They're packed with energy, and they have many health benefits.</p>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-t8FLtxqhNHs/XudmDYt5D8I/AAAAAAAARn0/QlcIi10ldvgghJrEW89TRG2m0eYNF3P7ACLcBGAsYHQ/s1600-rw/What%2BHappens%2Bif%2BYou%2BEat%2BNuts%2BEveryday.jpeg" style="margin-left: 1em; margin-right: 1em;"><img alt="is eating mixed nuts everyday bad" border="0" height="600" src="https://1.bp.blogspot.com/-t8FLtxqhNHs/XudmDYt5D8I/AAAAAAAARn0/QlcIi10ldvgghJrEW89TRG2m0eYNF3P7ACLcBGAsYHQ/s16000-rw/What%2BHappens%2Bif%2BYou%2BEat%2BNuts%2BEveryday.jpeg" title="What Happens if You Eat Nuts Everyday" width="600" /></a></div>
<br />
<p>You should eat around 30g of nuts every day to keep your heart healthy. Eating more than this isn't necessary, as nuts are quite caloric (approximately 600kcal per 100g). All types of nuts have this health benefit, including: cashew, macadamia, pecan, pistachio, Brazil nut, almond, pine nut, peanut. When eating nuts, avoid adding too much chocolate, salt or caramel to them.</p>
<br />
<h2 style="text-align: left;">
Eating nuts will help you live longer</h2>
<br />
- Walnuts are a good source of fiber, protein, unsaturated fats, minerals (calcium, magnesium, potassium, zinc and iron), as well as vitamins B and E. For example, 25 g of hazelnuts is 10% of the recommended daily intake of magnesium and zinc.<br />
<br />
- Chestnuts have a special place because they are low in calories (200 kcal per 100 g) but high in carbohydrates (around 40%). They should be eaten in moderation, especially by diabetics. They are also an exception among nuts because they are high in vitamin C.<br />
<br />
In general, walnuts, Brazil nuts, and hazelnuts are all good for you. Walnuts contribute to healthy hair, skin, and nails. Brazil nuts contain a lot of selenium and are indicated as an alternative to meat in a vegetarian diet. Hazelnuts are also a good source of protein.<br />
<br />
But of course it is not only vegetarians who benefit from nuts. They are recommended to anyone who values a healthy diet.<br />
<h3 style="text-align: left;">Cardiovascular system</h3><p><br />Thanks to their healthy fat content, including omega-3, walnuts contain arginine, an amino acid that helps keep blood vessels healthy. This can reduce the risk of high blood pressure and heart disease, as well as lower "bad" (LDL) cholesterol levels.<br />
<br />
</p><h3 style="text-align: left;"><b>General health</b></h3><p>
<br />According to researchers from the University of Maastricht in the Netherlands, eating nuts can help improve overall health and decrease the chances of developing certain diseases such as diabetes, respiratory disorders, neurodegenerative conditions, and certain types of cancer.<br />
<br />A separate research study observed that consuming 28 g of nuts daily was associated with a 20% decrease in the risk of premature death, but the researchers were unable to prove a direct cause-and-effect, as other variables such as diet and physical activity may be contributing factors.<br />
<br />
</p><h2 style="text-align: left;">
Roasted or grilled nuts?</h2>
<br />It is possible to eat some nuts raw, such as walnuts and Brazil nuts, while others are fried in oil, giving them the name "roasted" nuts. Although this cooking process can result in the loss of some minerals and vitamins, the nuts do not absorb additional fat, as they are already dense (45 to 70%, depending on the type of nut) and mainly consist of healthy unsaturated fats, apart from coconuts.<br />
<br />The best way to benefit from the many nutrients in nuts is to eat them raw, pure, and as fresh as possible. Roasting nuts removes some of their nutrients.<br />
<br />
<h2 style="text-align: left;">
Go nuts</h2><p>
<br />Eating nuts can help you feel full quickly. They can be added to breakfast cereals or enjoyed as a snack. Nuts also give a crunchy texture and flavor to salads and yogurt. Crushed walnuts, almond flakes or toasted almonds make a nutritious and tasty topping for a variety of dishes like meat, and fish. Walnuts can also be used as an attractive garnish on a cheese platter.</p><p><b>Read also:</b> <a href="https://www.fitbodyusa.us/2016/10/10-healthy-snacks-for-weight-loss.html" target="_blank">10 Healthy Snacks for Weight Loss</a><br />
</p><h2 style="text-align: left;">Three nut-based recipe ideas</h2>
<h3 style="text-align: left;">
1. Blue Cheese, Beetroot and Hazelnut Salad</h3>
<br />
<b>Ingredients</b><br />
<br />
- 1 large red beetroot<br />
- 1 piece of light-flavored blue cheese (stilton, gorgonzola or fourme d'Ambert for example)<br />
- 1 handful of nuts<br />
- 1 red onion<br />
- olive oil<br />
- apple vinegar<br />
- pepper<br />
- salt<br />
<br />
<b>Preparation</b><br />
<br />
- Cook the red beetroot (use the tines of a fork or spade to check for doneness), let it cool and peel it. Then cut the beetroot into small cubes about a centimetre thick.<br />
<br />
- Thinly slice the onion, crumble the cheese and nuts and mix with the diced beetroot. Season with olive oil, vinegar, pepper and salt (only a little, as the cheese already contains a lot of it).<br />
<br />
If you want to give your salad a bit more texture, add some wheat salad and pieces of apple or kohlrabi. Small cubes of bacon or julienned Italian ham (e.g. San Daniele cheese) are ideal.<br />
<br />
<h3 style="text-align: left;">
2. Hazelnut burger</h3>
<br />
<b>Ingredients</b><br />
<br />
- 1 piece of ciabatta (as big as the hamburger)<br />
- 1 lean burger<br />
- 1 slice of gruyère or emmental cheese<br />
- 1 tablespoon liquid honey<br />
- 1 handful of roasted hazelnuts<br />
- 1 tablespoon whole yogurt (Greek)<br />
- artichoke hearts (canned)<br />
<br />
<b>Preparation</b><br />
<br />
- Cook the hamburger on both sides and season with pepper and salt.<br />
<br />
- Cut the artichokes into strips. Mix the honey with the yogurt. Slice the ciabatta and spread the lower half with the yogurt and honey mixture.<br />
<br />
- Put the hamburger on top, then the slice of cheese and then the artichoke. Finish with the roasted walnut slices and cover with the top of the ciabatta.<br />
<br />
<h4>
3. Avocado caprese salad with peanuts</h4>
<br />
<b>Ingredients</b><br />
<br />
- 1 scoop of buffalo mozzarella<br />
- 1 or 2 tomatoes (beef heart or fleshy tomato)<br />
- ½ avocado<br />
- about ten peanuts<br />
- olive oil<br />
- balsamic vinegar<br />
- basil<br />
- salt and pepper<br />
<br />
<b>Preparation</b><br />
<br />
Slice the mozzarella, tomatoes and avocado and arrange them on a plate. Season with salt and pepper, olive oil and vinegar. Sprinkle with peanut chips. Finish with finely chopped basil.<br />
<br />
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<a href="https://1.bp.blogspot.com/-PnoXcD3hHrE/Xudj70iiUzI/AAAAAAAARno/v9OMv_CEo4cIC9YiFNXjwkmBaugQGmlPwCLcBGAsYHQ/s1600-rw/What%2BHappens%2Bif%2BYou%2BEat%2BNuts%2BEveryday.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="is eating mixed nuts everyday bad" border="0" height="845" src="https://1.bp.blogspot.com/-PnoXcD3hHrE/Xudj70iiUzI/AAAAAAAARno/v9OMv_CEo4cIC9YiFNXjwkmBaugQGmlPwCLcBGAsYHQ/s16000-rw/What%2BHappens%2Bif%2BYou%2BEat%2BNuts%2BEveryday.jpg" title="What Happens if You Eat Nuts Everyday" width="564" /></a></div>
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</div>Joyhttp://www.blogger.com/profile/11577735179544499854noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-79931953788887940442020-03-04T03:00:00.000+01:002020-06-15T19:19:55.734+01:00Pre-Workout Foods - what to eat (and what to avoid)When we talk about pre-workout nutrition, we are thinking about how to provide the energy the body needs to function properly during exercise. But, do you know what foods are suitable for this? Or, if we're talking about pre-workout foods, do you know which ones can compromise your performance and that's why it's best to avoid them?<br />
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<br />
<h3>
Pre-Workout foods: dispelling doubts</h3>
<br />
To clarify these and other questions, we spoke to nutrition experts who gave us advice to ensure you don't make mistakes when choosing your pre-workout menu. Check it out:<br />
<br />
A key factor in pre-workout food selection is the glycemic index of foods (high, medium or low), which determines how quickly the body absorbs food after eating it.<br />
<br />
The higher the glycemic index, the faster they raise blood glucose levels and provide energy to the body (and vice versa).<br />
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As a result, eating high GI foods at the wrong time can overload the pancreas, making it difficult to oxidize fatty acids and hindering athletic performance. <br />
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<h3>
Exact time for pre-workout</h3>
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Some specialists insist that you should not workout for more than 2.5 hours on an empty stomach. Therefore, the best time to eat is between 45 minutes and an hour before workout.<br />
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If the food is eaten only 30 minutes before going into action, it should only be carbohydrates, as carbohydrates are our body's main source of energy.<br />
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It is suggested that foods with a low or medium glycemic index be preferred, as they provide less sugar to circulate in the blood and more energy during exercise.<br />
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If you prefer, you can eat a simple carbohydrate source at the same time as a complex source (for example, a banana with oats).<br />
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If you have no choice but to eat around the time of your workout, opt for a banana with low-fat yogurt. If you still have an hour before your workout, eat something stronger, such as oatmeal with red fruits. There is no shortage of pre-workout food choices, as you'll see. <br />
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It all depends on how long you're going to digest before your workout, to avoid discomfort during exercise and to make sure your muscles don't run out of glycogen.<br />
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<h3>
Beware of reactive hypoglycemia</h3>
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Foods with a high glycemic index, such as simple carbohydrates, act on the body by providing quick and punctual energy.<br />
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Thus, if eaten alone, they can cause so-called reactive hypoglycemia. It causes a drop in glucose (hypoglycemia) in the body even after the person has eaten, causing discomfort (dizziness, vomiting, etc.) and compromising the proper functioning of the body. <br />
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The best thing to do in such cases is to stop the workout. However, if the symptoms are mild, the situation can be reversed by ingesting carbohydrates from gels and isotonics.<br />
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To avoid reactive hypoglycaemia, the ideal thing to do is to combine a simple carbohydrate with another carbohydrate with a lower glycaemic index or with a "good" fat, such as chestnuts or coconut oil, and even with a protein, such as milk or its derivatives, or with meat and eggs," advises Vivian Ragasso, sports nutritionist at the Cohen Institute. <br />
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<a href="https://1.bp.blogspot.com/-BqHdx8zMXAs/Xue7vAREgzI/AAAAAAAARus/NIF7qWSHsfkUS09iNcrUjVRp-xjWCXFiACLcBGAsYHQ/s1600/Pre-Workout%2BFoods%2Bwhat%2Bto%2Beat%2B%2528and%2Bwhat%2Bto%2Bavoid%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What NOT to eat before a workout" border="0" data-original-height="600" data-original-width="600" src="https://1.bp.blogspot.com/-BqHdx8zMXAs/Xue7vAREgzI/AAAAAAAARus/NIF7qWSHsfkUS09iNcrUjVRp-xjWCXFiACLcBGAsYHQ/s1600/Pre-Workout%2BFoods%2Bwhat%2Bto%2Beat%2B%2528and%2Bwhat%2Bto%2Bavoid%2529.jpg" title="What NOT to eat before a workout" /></a></div>
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<h3>
What NOT to eat before a workout</h3>
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Just as some foods contribute to better performance, others can compromise it. In order to know which foods to avoid before workout, it is necessary to assess the biological individuality of each individual.<br />
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"Some people do not tolerate milk and dairy products before workout because they cause stomach discomfort. Others are unable to eat solid foods in the early morning before workout and prefer something liquid," Ragasso explained.<br />
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According to the nutritionist, it is good to avoid bad fats, fried foods in general (because of the difficulty of absorption), sodas and drinks with a high refined sugar content and very heavy foods, which only contain foods with a high glycemic index or foods rich in protein (they make digestion difficult). <br />
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<h3>
5 best pre-workout foods</h3>
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<b>1.Rice:</b> source of rapidly absorbed carbohydrates, without a large amount of fat, it is a good pre-workout meal.<br />
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If you need to workout at night, try combining rice with lean protein, such as chicken, to make the meal more complete.<br />
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<b>2. Oats:</b> Oats are a source of low glycemic index carbohydrates, rich in protein and fibre that reduce cholesterol levels thanks to a high level of b-glucan (soluble fibre).<br />
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"Recent studies have shown that there is an exclusive component of oats that can have an antioxidant effect and help reduce cardiovascular problems; these are avenantramides, powerful polyphenols with proven antioxidant activity," explained sports nutritionist Giulianna Pansera.<br />
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<b>3. Banana:</b> it is one of the favourite fruits of all athletes. Rich in carbohydrates, it contains a lot of potassium (responsible for the balance and distribution of water in the body, muscle relaxation, balance and regulation of neuromuscular activities).<br />
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Its absence - or deficiency - can cause cramps, abdominal distension, decreased reflexes and pulse changes.<br />
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In addition to potassium, bananas contain vitamin B6 and magnesium, an important mineral for bone maintenance and for the balance of calcium, potassium and sodium.<br />
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<b>4. Sweet potato:</b> an excellent source of energy, easy to eat at any time and in a variety of ways. It is rich in complex carbohydrates, has a very low fat content and, as if that were not enough, contains vitamins C and B complex, as well as iron, potassium, calcium and phosphorus.<br />
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<b>5. Noodles:</b> Like rice, it contains a huge concentration of rapidly absorbed carbohydrates that provide energy for workout. But be careful with the sauce.<br />
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Avoid oils. If possible, choose plain tomatoes with olive oil to gain more nutrients and antioxidants (lycopene).FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.comtag:blogger.com,1999:blog-7585933948234712254.post-55406433374572027552020-03-03T13:28:00.003+01:002023-07-20T11:08:11.334+01:00How to Increase Muscle Mass: Strength or Hypertrophy?We often hear people in the gym complain that they train too hard and don't get the muscle results they want. How can we increase muscle mass?<br />
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<a href="https://1.bp.blogspot.com/-qVQUGdwZ9GM/Xl5NAwX8CxI/AAAAAAAAAIA/zGQ8S_5poqkCBtmjNzursYA_IL_CCf_JgCLcBGAsYHQ/s1600-rw/How%2Bto%2BIncrease%2BMuscle%2BMass%2B-%2BStrength%2Bor%2BHypertrophy.jpg"><img alt="What builds more muscle strength or hypertrophy" border="0" dwidth="640" src="https://1.bp.blogspot.com/-qVQUGdwZ9GM/Xl5NAwX8CxI/AAAAAAAAAIA/zGQ8S_5poqkCBtmjNzursYA_IL_CCf_JgCLcBGAsYHQ/s16000-rw/How%2Bto%2BIncrease%2BMuscle%2BMass%2B-%2BStrength%2Bor%2BHypertrophy.jpg" title="How to Increase Muscle Mass: Strength or Hypertrophy?" /></a></div>
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<h2 style="text-align: left;">What builds more muscle strength or hypertrophy</h2><div>
First of all, it is important to understand the difference between increasing strength and increasing volume.<br />
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When we seek to gain strength, we are actually increasing the power of the muscle, that is, the explosive capacity of the muscle fiber. Hypertrophy, on the other hand, attempts to increase muscle mass.<br />
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The goal of strength training is not the volume of the muscle, but the fact of lifting loads close to 100% of a RM (Maximum Repetition), to reach our maximum capacity. While hypertrophy reaches between 60 and 70% of an MR.<br />
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<b>Note</b><br />
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That doesn't mean that a person who works out looks skinny. Sprinters, for example, are high-intensity athletes who are trying to achieve 100% power and have a strong body.<br />
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But it doesn't compare to the body of a bodybuilder. Just think of the difference between Usain Bolt and Arnold Schwarzenegger, to take a classic example.<br />
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An even better example is the difference between an Olympic weightlifter and a bodybuilder. Both are strong and have more muscle mass than most people. But the bodybuilder is older and the Olympic athlete lifts more weight.<br />
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There are other factors that we must not forget, such as the genetic factor or the tools available for training.<br />
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See also: <a href="https://www.fitbodyusa.us/2018/03/muscle-hypertrophy-vs-strength-yes-there-is-difference.html" target="_blank">Muscle Hypertrophy vs Strength - Yes, There is a Difference</a><br />
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<h3>
Training</h3>
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Since the objectives are different, so is the training. In order to gain strength, we perform between 6 and 8 sets in each exercise. Each set contains between 1 and 6 repetitions with the maximum possible load.<br />
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To increase muscle mass, the number of sets is lower, but the number of repetitions is higher: between 3 and 5 sets, with 8 to 12 repetitions for each set.<br />
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The rest is different too. In weight training, we speak of a break of between 2 and 3 minutes, while the increase is between 30 and 90 seconds.<br />
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<h3>
What does hypertrophy do?</h3>
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Hypertrophy is the growth in the size of muscle cells; in other words, an increase in the size of muscle fibers and therefore of muscles.<br />
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Basically, the number of muscle fibers in the body at birth is determined. Therefore, you can only increase the fibers, not multiply them.<br />
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Weightlifting damages muscle fibers and creates small lesions that the body repairs by adding more tissue. And so the muscle grows!<br />
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<h3>
Tips for beginners</h3>
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The best thing to do if you are looking to gain muscle is to find a gym with the necessary equipment and instructors to guide you.<br />
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It is important to start with appropriate training, usually in the first few months. So if you don't see results at first, don't despair.<br />
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After the adaptation period, you can start the hypertrophy, to gain the muscle mass you want.<br />
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You also need to remember that the muscle needs to recover in order to develop and that this takes about 48 hours, so you need to divide your exercise program into different parts of the body. So when you retrain the same limb, it will already have recovered 100%.</div>FITBODYUSAhttp://www.blogger.com/profile/05025084255947591657noreply@blogger.com