Health and Fitness Blog

Cash Diet

This diet provides 1000 calories per day, so it is very demanding, but this diet is short, we can make it in a short time. It was designed by a Mexican physician, Dr. Rafael Bermúdez Bolion designed to lose weight quickly but prevent sagging.

This diet can be made between 2 and 4 weeks, and you can lose 4 to 6 kilos. You should drink plenty of fluids, at least 2 liters a day.

Crash diet menu:

• On the morning before breakfast: a small fruit salad with pineapple, papaya, watermelon and cantaloupe. After a couple of almonds or walnuts.

• At breakfast: half cup decerealescon fiber and 200 milliliters of skim milk. (Sweeteners are permitted).

• Two hours after breakfast: a pear, an apple or a ripe banana and four almonds or two nuts.

• At meals: 60 grams of tuna or grilled chicken, a dish of green vegetables, a piece of fruit and mineral water or black coffee without sugar.

• At snack: A small salad of pineapple, melon, watermelon and papaya. Two almond or walnut.

• At dinner: two slices with a little cottage cheese and ½ cup decerealescon fiber and 200 milliliters of skim milk.

• Before bedtime: A small salad of pineapple, melon, watermelon and papaya. Two almond or walnut.

Important:

Crash diet should not be stopped at once, because doing so could raise centimeters and kilograms. Once you’ve achieved your goal should suspend as follows:

• 1 and 2. day, the program adds 150 ml of normal yogurt flavors at any time of day.
• 3 º. and 4. day, the program adds another 150 ml of normal yogurt flavors (300ml in 24 hours total).

After these 4 days, continues with a customized plan tailored to your tastes and schedules.

Olives and Olive Oil
A truly amazing ingredient for use in health and beauty issues, which is very accessible and easy to implement, is certainly the olive oil. Of all the oils, this stands out for its high nutritional and therapeutic properties which can be exploited in the area of health and beauty.

Oil is the purest essence of either a seed or fruit. In this case, olive oil is extracted, as we know, olives (olives). The quality of oil can be assessed based on the process of refining or production. The best oil is undoubtedly to be drawn from the first grip (grip in cold or extra virgin), which allows the oil retains its original properties and qualities (which was in the fruit or seed).

Therefore, it is important that these remedies to give you optimum results use extra virgin olive oil.

HAIR: If you want shiny hair and strong, without a doubt one of olive oil mask will come in beautifully. You can prepare it in a bowl, add 3 tablespoons olive oil (or more if your hair is long) and the juice of half a lemon. Stir well and smeared all over your hair, especially at the ends, and gives a gentle massage with the fingertips on the scalp. Leave half an hour to act take a shower and then allowing the hot water vapor to complete the effect of oil on the hair.

SKIN: at night, wash your face and instead of your usual cream, spread your fingers a little olive oil with small tap on your forehead, cheeks and chin, allowing them to activate the circulation and absorption effects of vitamin E. This can be done on your elbows, feet or parts of your skin parched. If you do this after bathing helps absorb the oil. If you do not use much, will not smell.

DEBUG FOR THE BODY: Olive oil is ideal to keep the stomach and intestines in good condition, which no doubt will be reflected in your skin and hair. Take one teaspoon daily of olive oil before bed and not eat anything until the other day. You can also use it for salad dressings or other recipes; it is excellent to nourish your skin and your brain.

WASH YOUR MOUTH AND BLOOD: fasting (needs to always do it on an empty stomach), take a teaspoon of olive oil and stir in your mouth for a while, passing the oil through your teeth, your mouth, under your language and others. Once the oil has changed color, more white (you can see this by taking a little with your finger), and spits. This kills many bacteria and also stimulates your blood to remove toxic waste.

Dry hands and STEPPARENTS (flakes by about nails): in half a cup of warm water, add two tablespoons of olive oil. Then, dip your hands in that water for as long as possible or until you feels cold water (although you may return to heat and continue the treatment.) When withdrawals, no rinsing, and leaves until you have to wash your hands. You will see that soft! You can use this remedy for parched feet or parts of your body.

Bread is an excellent food that should not miss in your daily diet. The truth is that the bread so you can enjoy a great sandwich for lunch. In fact, it is advisable that children bring a snack to school to eat at break time and recuperate.

However, the Spanish are Europeans who use less bread because there is the popular belief that much fattening food. The truth is that the bread is excellent for this, according to a study by the Spanish Society of Family and Community Medicine is recommended to consume an average of 200 grams of bread a day. Obviously, this data must change if it is to diet.

Some people have changed their habit of buying a loaf of bread for bread bimbo that is best kept for longer. What is your custom in this respect? Bread is an excellent food because it contains vitamins, carbohydrates and minerals also has more than healthy. On the other hand, it also contains fiber and fat.

Do not forget that bread is an excellent food and it is advisable to enjoy the flavor in moderation. In particular, the ideal amount is 200 grams a day. The truth is that many people also opt to buy bread at the bakery has an excellent flavor. The truth is that bread contains lots of fiber.

The bread is rich to all people of all ages. This food belongs to the group of cereals. You can enjoy the taste of bread during the lunch or dinner. Or even during snack time. Moreover, you can also use the bread in the development of some excellent desserts such as French toast.

Spirulina
Thanks nutrients, Spirulina is ideal to encompass various processes, combat disease and fortify the body. The full list of applications is broad:

Healthy People: Spirulina improve physical and intellectual. It also helps delay the aging of the body and skin and prevent disease.

Sports: Because of its composition and highly digestible protein, is directly involved in the development of muscle structure. Increases hemoglobin in the blood, thereby achieving greater strength in the effort.

Vegetarians: This is the only plant source of vitamin 1312. It also enhances vitality to contain iron and certain amino acids such as lysine and methionine deficient in all plants.

Children: Their contribution in vitamins, minerals and amino acids prevents deficiencies at this crucial stage of development. It can be consumed even for babies.

People with stress: Spirulina is suitable for people with physical or intellectual fatigue.

Pregnant typical Prevents anemia of pregnancy.

Seniors: Provides vitamin F, which many older people do not synthesize. Vitamin F ensures the production of prostaglandins by the body that protect against thrombosis, hypertension and arteriosclerosis. Besides the high concentration of spirulina in antioxidants helps maintain the good condition of the organs and tissues.

People who are dieting: Taken half an hour before meals, helps reduce appetite by phenylalanine. Furthermore, it is a food rich in vitamins and minerals that helps to rebalance a reduced diet. Being the richest food protein can lose weight while maintaining muscle.

Of all the varieties of meat, fish has gained prestige. It is synonymous with healthy eating for their health benefits infinitives. We will now see the main benefits and properties of fish.

Classification due to its fat content:

- Blue: with a fat content less than 10 percent (eel, eel, sword or emperor, tuna and salmon).

- Lean or white, low fat, ie less than 5 percent (whiting, hake, monkfish, sole, chicken and cod).

Intermediate range: 5 percent fat (sardine, herring, mackerel, anchovy).

High nutritional value

Equivalent nutritional value to meat, but with greater health benefits. Their protein content is 18 to 20 per cent, fish protein of high biological value. The mineral content of phosphorus, iodine and calcium is remarkable.

The benefit of fat

The most abundant type of fat is unsaturated and blues abound fatty acids omega-3 series. This acid in the formation of cell membranes and hormones. It also improves the functioning of the immune system, neurons and chemical transmissions. On the other hand, several studies have argued that lower cholesterol and prevent cardiovascular diseases.

Seafood

Among them are shellfish (lobster, shrimp, prawn, Pecora and crab) and molluscs (oysters, mussels, clams and snails) of sea.

The former include the small quantity of fat, while the mollusks have a 5 percent carbohydrates and large amounts of cholesterol, which are highly recommended. dice.

Do you think often have uncontrollable desire to eat? If this tends to happen to you, then before continuing with the meal ask yourself the following questions and find out where they come from such uncontrollable desire to eat.

Do I really want that food? Surprisingly, the answer is almost always “no.” You probably feel restless and want something. But that piece of food is not going to meet, most likely need a change of pace and maybe you’re channeling your anxiety and concern over food.

Do you want my stomach? Or thinking about food that I love?

Can you wait 15 minutes? “I’m stronger than my desires and I’m willing to let them expire me?. Below we have selected some quick easy tips to prevent binge and try to control the urge to eat all the time.

- Choose a diet supple and healthy.

- Stop to see someone as forbidden foods, enemies or bad.

- Diet may be disobeyed, and this should not generate fault or the thought of “all is lost.”

While nuts are energy dense foods, good fats contribute to the body, vitamins, minerals and fiber. For these reasons, then we continue to see in detail the healing properties of nuts.

The fat content of almonds, hazelnuts, pecans, pine nuts, pistachios and walnuts is of type unsaturated (poly-or monounsaturated), and helps control the levels of triglycerides and cholesterol in blood. Some nuts such as walnuts, are also as nuts, are also rich in linolenic acid, fatty acid omega 3 which is good for the heart.

Pricipales properties of nuts

Walnuts are an interesting source of vegetable protein with an important content of arginine also related to cardiovascular disease prevention. The nuts are considered an important antioxidant thanks to its vitamin E, which prevents aging, certain types of cancer and cardiovascular disease.

Provide significant amounts of vitamin B1 and B6 which favor the proper functioning of the muscles and brain. In addition, nuts provide minerals such as copper, zinc, potassium, magnesium and phosphorus. They are rich in fiber that helps the bowel movement and prevent various cancers, including colon.

Tibetan Goji Berries are an essential supplement for those who wish to retain young people (inside and out), strengthen your immune system, improve eyesight, regulate appetite and sleep, take care of the liver and kidneys, and in general, improve the health and welfare. This small dried cherries from Tibet, has a unique composition: protein (13% weight), 18 amino acids, 21 trace organics, antioxidants, carotenoids (betacarotes has more than carrots) and zeaxanthin (Eye protection).

It is also rich in vitamins: vitamin A, vitamin B complex (B1, B2, and B6), vitamin C (it has 500 times more vitamin C than oranges) and vitamin E. And it contains Beta-Sitosterol (plant sterol-inflammatory properties), essential fatty acids omega 3 and omega 6, and biotin. All are key elements in the benefits attributed to the Tibetan goji berries and make them allied health.

According to the study of the Universidad Complutense de Madrid “habits and food consumption frequency, the Spanish eat too much saturated fat, monounsaturated and abuse it just take polyunsaturated. The frequency analysis shows that consumption in Spain surpassed the 18% that the World Health Organization (WHO) recommended for monounsaturated and eats less than 6% polyunsaturated recommended.

For this reason, the experts who led the study emphasize the important role of fats in food and that eating fat is essential for good health and remembers that the WHO recommendation on fat intake is that they should involve 30-35% of total daily energy. Of these, 13-18% should be moninsaturadas, 610% polyunsaturated and less than 10% should be saturated.

Dr. Rosa Ortega, a professor in the Department of Nutrition at the Faculty of the Complutense University of Madrid, demystifies fats: “Not bad. We just need to reduce consumption of saturated fats, because they have proven to be harmful to cardiovascular health when consumed in excess. can be replaced by hand or polyunsaturated fats. Increase consumption of grains and vegetables also helps to balance our diet and, if we do more exercise, get additional benefits. “

Christmas is a time that we spend with family and it is a time of reunion, and this also makes it a time of gifts. Following our spirit is important to bear in mind that an appropriate gift for this time and aimed to improve our health can be a virtual personal trainer, something that will be good to all, sports fans and those who are less so.

Throughout the year we have been highlighting some of the leading virtual personal trainers that are on the market, so we can consider it as one of the best gifts we can do at this time of year, because it will wake up with love for sport and healthy living through entertainment, is that this way people who had never practiced any exercise will get to be fit.

As simple as a computer program with which we at home gym. In the market we can find different varieties, all aimed at improving our general health and appearance of the body. Among the programs that exist we can find mobile applications for all consoles at our disposal, as well as our computer and the iphone.

The benefits of these programs are high, as long as we follow his directions, and is that despite being different and have different applications based on all the same, getting gradually, and with our work we can improve the appearance of body and health. This requires that we follow exactly the directions that each program will give us, so you have a clear idea of our strengths in order to design a special training for us.

If any of these programs is its exclusivity when it comes to play, and after entering our data we will develop a personalized workout that will suit our needs and fitness and will progress while we do ourselves. Along with this we must emphasize the detailed tables of training, as we advised at all times with examples of how to develop the exercise as well as the presence of a coach who will accompany us on virtual development training.

All these programs we will present the development we are doing at all times, which is important in motivating, is that it consists in being aware of the progress we make, since many may seem somewhat nothing effective when actually if you follow the directions of the program will achieve great results.

This is undoubtedly an ideal gift for everyone at this time, as we will be giving many people the key to ensure better health more easily. Best of all is that it is a gift for the whole family, since levels of various types are adapted to different physical forms and pace of training cadauno.

mini trampoline
In winter, the desire to go running or go to the gym are significantly reduced, therefore, seek options to replace our aerobic workout at home. The cardio machines are expensive and large, therefore, we offer small and simple alternatives but no less effective.

In addition to the ladder, step or rope, find a new element: the mini trampoline is a good option to burn calories without leaving home.

It is a small trampoline in which we can make different moves as jump, spend calories, improve endurance, tone the lower body and also gain in stability and balance.

While there are group classes that use this element, we can take him home and exercise on this, with different exercises and movements.

Moreover, it is very funny and has a high impact on joints, since the surface is soft, because it is simply a trampoline.

We leave you with a video where you can see some simple moves to do at home on the mini trampoline we can get in the homes of sports equipment at a price about 50 euros.

Spinning is an activity that many of us do in the gym, and it is a good way to make a complete aerobic workout while we maintain toned legs. Yet many people are fleeing this activity because of the many myths that circulate around and make for many a sport to avoid going against its objectives.
In almost all gyms offer classes in spinning, one of the best ways to keep fit, but in general people who usually attend them are those who always practice aerobic activity. Very rarely do we see those who care more about their training and focus on getting some developed muscles. This is usually due to the widespread belief that the spinning is against getting muscle bulk, which makes no sense, and that aerobic exercise combined with proper strength training will help us achieve a high quality muscles that no fat and only have strong and elastic fibers.

Another common belief about this activity is that it thins excessively. It is true that being a high-intensity aerobic exercise burn the calories are high, but not much larger than those eliminated when running other aerobic exercises. Spinning does not need to lose weight in excess, and should simply serve to help us stay in perfect shape by removing excess fat and that we improve our overall system and the circulatory and respiratory systems. If we eat properly, following a diet rich in carbohydrates and proteins do not have to lose weight to make spinning, but will be an activity that will help us improve in every way.

The suffering of the knees is one of the myths that are spread about the spinning. It is true that the class involves a large movement of this joint, but the bikes that end we are prepared and designed especially for it. The problem is that they are not custom made, so we need to be adapted to almost perfectly, as we get comfortable pedaling preventing stretch leg and back at all from being too upfront. You need to respect this to prevent the practice of spinning is bad for the body. Above all we must keep in mind that this is a recommended activity at all levels and we should not ignore its effects because of fears unfounded set.

Alcohol acts as a diuretic which can lead to a picture of dehydration during sports, and because their intake increases fluid loss, there is also a greater loss of vitamins and minerals essential for the proper practice sports such as potassium, magnesium, phosphorus and calcium.

Alcohol is quickly absorbed into the body and impairs the metabolism of other nutrients at the same time generating an inhibitory effect on the oxidation of fats, which can cause weight gain at the expense of unwanted body fat.

Among other negative effects on metabolism, we can say that ethanol increases the degradation of proteins, which of course hurts the lean mass of our body.

For all the reasons aforesaid, it appears that alcohol decreases performance, reduces the strength and power, and alters the normal movements required for proper physical performance. Also adversely affect the body composition of athletes to reduce muscle mass and increase body fat.

Ethyl alcohol or ethanol acts throughout the body, is absorbed directly the 20% and circulation and the rest sanginea metabolized in the liver, transforming aldehydes, where its effect is more noticed in the central nervous system, where it is a depressant, the first effect by blocking the frontal lobe where the principles, ethics, morality and social brakes seem that stimulates and encourages, affects the central nervous system, leading to states of euphoria, disinhibition, dizziness, drowsiness , hallucinations (as they are seeing double or everything is moving spontaneously), confusion. At the same time, low glare. With higher concentrations slowed movements, prevents the proper coordination of the limbs, temporary loss of vision, and so on. In some cases there is an increase in irritability of the subject as well as intoxicated aggression, in another a certain number of individuals affected area that controls impulses, becoming frantic and uncontrolled impulse.

Alcohol recognized as a legal drug, 85% of the population drink alcohol to try and even been proven to improve in small doses as a glass of wine, the quality of the arteries and prevent heart disease. To continue drinking daily or periodically changes are taking place in other tissues and organs, fatty liver, alcoholic hepatitis, cirrhosis with vascular complications, esophageal varices, gastrointestinal bleeding, impaired absorption of nutritional products from enteritis, in the heart, myocarditis alcoholic dilated cardiomyopathy, arrhythmias and so on., hypertension or hypotension, endocrine disorders such as hypo-or hyperthyroidism, menstrual cycle disorders and fetal alcohol syndrome, impotence in men, neuritis and polyneuritis, and so on. etc.

However, we must not forget that drinking 2 glasses of wine in question in the case of men and 1 glass for women has significant benefits on cardiovascular health.

During these times, take 200 to 300 milligrams of caffeine and 1 to 2 grams acetyl L-carnitine. Caffeine has been shown to now on muscle glycogen as a fuel source. Instead mobilizes fat from fat cells, which is used instead of glycogen. Has also been shown to reduce muscle pain during exercise, which means to train harder for longer. A couple of cups of coffee is fine, but it is even better in supplement form as Prolab 100% pure caffeine. Acetyl L-Carnitine is a supplement that helps transform fat into the mitochondria where it is transformed into fuel for the muscles. Take it with caffeine makes it the perfect combination because the caffeine helps to release fat from fat cells and carnitine carries the right place to be burned as fuel.

All you have to take before your aerobic workout is 5 to 10 grams of essential amino acids and branched. Assuming that you are training Nenos an hour and your goal is fat loss. If you care about physical performance, you need some carbohydrates to continue for longer. Japanese research shows that when people ate a MECL nine essential amino acids plus others listed in the diet of an athlete before a session of cycling, burn more fat during ejercicioque when only drank water. In addition, reported that when athletes train after eating this mixture, they found it easier to practice the activity. Providing the body with amino acids needed for muscle development also helps prevent loss of muscle tissue due to its decomposition to use amino acids as energy.

One of the most common injuries
We can define the excess strain or stress on the ligaments responsible for stabilizing the joints between the various bones of the body, resulting in them breaking elongation or bone specimens without altering their normal position or from being damaged.

Ligaments are fibrous and tough strings that start to work when two bones together make a movement that goes beyond the normal limits of the joint. When this happens, the ligaments are tightened so as to prevent the bone that is moving is out of place. Sometimes, the forces that cause movement of the bone (trauma, falls or other impacts) is so large that the ligament is unable to hold and overstretched more than their own fibers can endure, being the origin of the strain.

strain intensity will depend on factors such as age of the person, because the structures do not have the same elasticity for all ages, sex, since it is more common in males by the reduced flexibility of the ligaments, how are muscles and tendons that also protect the joint, the force of impact, etc..

If the ligament gets hold without overstretching the fibers are broken, but it is damaged, it produces what is known as mild sprain or strain of the first degree. If the fibers are partially broken, but still a functioning tissue is produced moderate sprain of the second degree and, if on the contrary, the fibers are almost completely broken and cause the ligament to become useless for your activity occurs in third grade, in which even can be associated to detach part of the bone.

At present, we consider a strain as one of the most common injuries especially in sports, the most common knee and ankle. They are also common in the cervical traffic accidents, so that optimal treatment is important and effective.

Normally, when you suffer a sprain are a set of symptoms that vary in intensity depending on the extent and severity. It is therefore advisable to perform a proper examination and a professional assessment to start the best treatment, since a strong third-degree sprain may require complete immobilization or even surgery.

In a not very complex strain appears normal acute pain and considerable swelling also frequently arises in the joint impotence that has suffered. Therefore, it is necessary to prevent these symptoms start is in place: we start with a treatment of the acute phase consisting of relative rest with the limb elevated, ice and anti-inflammatories.

masajeCuando this acute phase is over, the real recovery starts we attempt to heal the sprained joint to return to his pre-injury status. For this resort to anti-inflammatory creams circulatory massage or other massages to decrease contractures that can result from stress following injury. They are also very desirable recovery exercises and the various measures which includes physiotherapy (ultrasound, analgesic currents, etc.)…

Once past this stage of rehabilitation, it is important to maintain a preventive step to avoid sprains can come back to do more chronic repeated injury. This will include exercises to strengthen all the muscles that affect the joint, and other proprioceptive that we use to train the joint to the mishaps that can occur in the future.