Christmas and New Year are not only gifts, smiles and laughter of friends, and also a large variety of meals at the banquet table. It’s could be hard to stand such a temptation trying everything. We tried to distinguish the most effective life hacks that can help you to avoid overeating during the holidays season.
Eat before the holiday dinnerDieticians advise not to wait for the feast to pounce on a festive table and eat all the time. If you starve all day and in the evening will begin actively have everything – it will affect badly on your stomach, and instead of having fun, you will take pills and suffer from abdominal pain.
Be careful with saladsPrefer light vegetable salads without mayonnaise and cream sauces. Experiment and do not forget about measures.
Do not drink a lot of alcholIt’s enough to have 1-3 glasses. And the main thing is to drink it not on empty stomach in order to not get drunk fast.
Say no to semi-finished fooReplace sausages with natural meat of different varieties. Do not buy a huge amount of sweets, cakes – your table will look beautiful with fruits and berries instead. They will not only decorate your Christmas table, but also bring much more benefit to the body.
Move moreDance, play with the kids, do not sit at the table all night. Go take a walk in the night, see fireworks, play in snow, or visit some friends and arrange memorable Christmas and New Year.
Are you still trying to switch to healthy nutrition and haven’t succeed? Check out these simple-to-follow steps for changing your eating habits.
1. Classical scheme of healthy eating
The first thing to remember is a clear standard scheme. It will help you to learn once and for all, what and when to eat during the day. So, in the classic understanding of healthy eating we should have 5 meals a day.
Breakfast = complex carbohydrates and/or protein (oatmeal, a handful of berries or nuts, cereals without sugar, fruit smoothies, eggs, etc.). If you want to eat sweets, it’s the best time to eat it during a breakfast and up to 12 p.m.
The first snack = depending on the density of your breakfast, it can be a hanful of nuts, any fruit, some dried fruit, whole-grain bread with curd cheese, etc.
Lunch = carbohydrates + protein + fiber. For example, buckwheat with roasted chicken + salad.
Second snack = predominantly protein or carbohydrates. The main thing, as in the first snack, monitor the amount of servings. Snack should not be as big as dinner.
Dinner = protein + fiber. The chicken / meat / beans / egg / cheese + salad.
That’s all! Very simple and working nutrition scheme.
2. Make a shopping list
As soon as possible go to grocery shop to refill your fridge with healthy products. But! We’re slowly moving to proper nutrition, so be sure to prepare a shopping that includes poultry, fruits and vegetables of different colors, greens, cheese, whole grain bread, eggs.
3. Buy more greenery
In continuation to the previous tip – you should add a lot of greenery! It’s not 2 feathers of green onion, but a full plate of different types of greenery. You will certainly understand the feeling of vitality and freshness that greens can give you.
4. Don’t go to grocery store or restaurants hungry
Well, with this is a clear point. Each of us has failed healthy eating habits when due to hunger we bought or ordered too much excess and unwhealthy food.
5. Replace canned goods with frozen foods
Salted tomatoes, crisp cucumbers, canned pineapples – it’s all delicious, but the amount of salt and preservatives production should make you change your mind. Instead of this it is better to put a pack of frozen green beans and vegetable mixture in your basket. Modern flash freezing is healthy and it saves vitamins from fruits and vegetables.
6. Stop eating semi-finnished products
Leave the packages with semi-finnished foods to someone else 😉
If you find it hard to imagine your dinner without bread, it is better to choose whole grain bread or unleavened lavash and similar things.
8. Switch to a natural sugar
Honey and fruits should replace candies and white sugar in tea.
9. Try to give-up street food
Hanging out with friends, of course, is not prohibited. However it is better not to eat in the cafe more often than once every 2 weeks. But even so, you can select a more useful and healthy food than ever before.
10. Buy small portions of unhealthy food (if you are not able to exclude it)
It’s not easy to stop drinking beer with chips in one moment if you used to it. Therefore, in exceptional cases, once a month, you can afford chips, but the smallest pack.
11. Let healthy food to be in sight
Apples, bananas, cereal biscuits are useful things in the middle of a table! Do not hide them deep into refrigerator.
12. Do not count calories
If you think you have that healthy nutrtion is meticulous counting of calories and weighing each product, then you are wrong. The only thing to be concerned – is the amount of servings. Believe us, you will be full with a half plate of spaghetti, if you add to it a fresh vegetable salad.
13. Drink water
The standard advice, but a very important. Make sure that your body gets the right amount of pure liquid.
Chemotherapeutic treatment is used to inhibit the growth of malignant cells in an organism. This is a fairly aggressive form of therapy, which can cause a number of side effects: nausea, diarrhea, osteoporosis, anemia, deterioration of the condition of hair and nails, alopecia, etc. If we take into consideration this, the diet during chemotherapy must aim to reduce the adverse effects of treatment on the body, as well as to restore and maintain the body’s defenses.
If a patient doesn’t suffer from gastrointestinal tract and liver and pancreas conditions, we recommend a diet that includes foods from the following four groups: protein, dairy, bread and cereals, fruits and vegetables. The daily food ration of a patient should contain products from all four groups both during chemotherapy and between courses.
The protein group includes beans and peas, nuts and soy products, eggs, fish, meat (veal, beef, pork, poultry), liver. Products in this group contain protein, iron and B vitamins. A chemotherapy patient should include the products of this group twice a day. It may be, for example, a cup of cooked beans or two eggs, or 60-90 grams of meat, fish, poultry, etc.
The dairy group includes all kinds of dairy products: milk, yogurt, cheese, cottage cheese, butter, sour cream etc. The choice is determined by the patient’s preference. It is believed, however, that the lactic acid products are more useful, especially those that are rich in bifidobacteria. The dairy should be eaten twice a day as well.
Fruit and vegetable group includes all kinds of raw and cooked vegetables, salads and fruits as well as juices and dried fruits. It is particularly useful during taking of anticancer drugs. The products of this group should be eaten 4-5 times per day. Recommended one are citrus (grapefruit, tangerines or oranges), apples or any other fruits and berries containing vitamin C; vegetables – zucchini, eggplant, various types of cabbage (cabbage, cauliflower, Brussels sprouts, etc.), peppers, beets, carrots. Useful greens are lettuce, dill, parsley, green onions, celery, etc.
Bread and cereal group includes bread, cereals and cereal products (oat, corn and wheat flakes), a variety of cereals, biscuits etc. Products in this group provide the body with carbohydrates, vitamin B1. Should be eaten 4 times daily. Each meal can contain a piece of bread or 2 cookies, half a cup of oatmeal, pasta, noodles etc.
You can lose weight without limiting yourself in food choices and following strict diets. You don’t need to decrease your portions and feel hungry all day long. You will ask how? Just combining the right foods and shift your body from fat-storage mode into fat-melting mode. The important thing is to include specific vitamins and nutrients that actually make your cells to burn more calories, wasting many of those calories as heat. Optimize these critical fat-melting nutrients so you can finally drop those stubborn pounds and keep them off for good.
A lot of studies showed that vitamin D helps to ensure body cells listen and respond to insulin, a hormone secreted from your pancreas. It helps glucose get into body cells and burn it for energy. Basically, vitamin D boosts your so-called “insulin sensivity” by making your cells more sensative to insulin. The less sensitive they are to insulin, the more likely the calories you eat will end up in your fat cells.
Calcium is stored in fat cells. Nutrition experts say, that the more calcium a fat cell has, the more fat that cell will release to be burned. Also it melts fat by binding to fat in your GI tract, preventing some of it from getting absorbed into your bloodstream.
It’s well-known fact that eating protein makes you feel full when it’s right time and doesn’t promote eating more than one portion. In addtion, it helps to keep body in good shape by proportions of the amount of fat relative to muscle.
A recent study out of the University of Illinois found that women who consumed protein twice daily lost 3.9 percent more weight than women who consumed less of it on a diet.
OMEGA-3 FATTY ACIDS
These supplements allows to lose weght by switching on enzymes that trigger fat-burning in cells.
Also, it was found, that omega-3 acids may improve your mood that reduces emotional eating. Omega 3s might increase leptin signaling in the brain, making the brain to turn up fat burning and turn down appetite.
MONOUNSATURATED FATTY ACIDS (MUFAS)
MUFAS are type of fats stored in such products as olive oil, nuts, seeds, avocados, peanut butter, and chocolate.
One Danish study of 26 men and women found that a diet that included 20 percent of its calories from MUFAs improved 24-hour calorie burning by 0.1 percent and fat burning by 0.04 percent after 6 months. Other research shows that MUFAs zero in on belly fat.
It’s hard for you to wake up in the morning without coffee and you fall asleep on the go? And you are not recommended to drink it or just don’t want? No worries, we know how to replace it.
Majority starts the mornings with a cup of hot coffee. The nature and humanity probably, did not come up with better way to wake up and energize. Rich in antioxidants and caffeine drink acts as a stimulant and instantly triggers the body work at full capacity.
But what if the doctor advised to limit the consumption of coffee, it stopped to help you, or you just can not stand it (this, by the way, can also happen)? For such a case, Medigoo offers to try 7 tasty and healthy foods that are instantly return the sleepy body to an active life.
Dehydration is one of the major causes of fatigue. Several glasses of water in the morning can help to quickly restore a fluid balance in body. And if it will be cold, then the effect can be compared with a shock shake (think about a cold shower), then your body just starts to operate at full capacity, and carry your legs just to work.
2. Orange juice
None of the fruits invigorates as citrus. The effect of glass of juice in the morning even bigger than from water, thanks to vitamin C, which stimulates brain activity. And if you are not confined to one orange and add a grapefruit, lemon or lime, then the supply of energy at least until lunch is provided!
Strawberries, raspberries, blueberries and other forest and garden berries are rich not only in vitamins and minerals, but natural stimulants. Eat a handful of fresh berries in the morning, add in porridge or prepare a delicious smoothie.
It is an excellent replacement for coffee and a way to rejuvenate and recharge your batteries. Especially recommended are walnuts that are champions of saturation by energy efficient proteins, omega-3 fatty acids, magnesium, calcium, iron and other micronutrients.
It is the best source of boron, and quercetin. The first increases alertness (ie, increases the attention to details), and the second stimulates the muscle cells in the body and causes them to produce even more energy. Add to this a whole range of vitamins and antioxidants, and you get a very healthy alternative to coffee. By the way, the process is very bracing: crisping a ripe apple is not a lazy sipping a hot drink from a cup!
6. Dark chocolate
Cocoa beans (which are the most used in a dark chocolate) contain invigorating and toning extracts that stimulate the production of “happiness hormone” endorphin. It will add vivacity for a couple of hours, and sugar will make your brain work more quickly. And do not forget that chocolate also has caffeine. 100 g contains about 65 mg of “invigorating substance” – is, of course, less than in a cup of coffee, but almost as much as in a cup of strong black tea.
The natural caffeine is not only in coffee and black chocolate, but also in tea. Thein (so-called “tea-caffeine”) is not inferior to coffee, and in some ways even surpasses it – acts much longer and softer. However, you will need to wait a bit for the energy and vivacity. Theine most of all is contained in black (60-85 mg per 200 ml), white (75 to 200 mg per ml) and green (30-60 mg per 200 ml) sorts of tea. And to strengthen the effect (and in the same time improve the metabolism and strengthen the immune system) is possible lemon, ginger and other spices and seasonings.
In a time when Olympics are running in Rio, we are able to watch our favourite sportsmen’s achievements and be proud of the
country. When they appear as heroes, we want to know the secrets of their success and one of these is healthy nutrition.
Recently, Katie Morford, author “Rise and Shine” and registered dietitian interviewed Elizabeth Beisel, a superstar swimmer, two-time Olympic medalist, and a captain of the U.S. women’s Olympic team.
I was impressed with Beisel’s practical approach to eating. She doesn’t follow a special diet or have a personal nutrition coach. There are no magic potions, elixirs, or a list of what she can’t eat that runs a mile long. What she does have is a common sense take on fueling her body honed over 18 years of training that involves a nutrient-dense diet of whole foods. All that trial and error is worth borrowing, so I culled five tips suitable for anyone interested in fitness, whether you’re a competitive athlete or just a busy mom trying to keep out of elastic waist pants.
1. Eat regular meals and snacks
Elizabeth trains for 6-7 hours per day and keeps her form by eating throughout the day. She starts her morning with a high calorie, high protein shake before training. After this, she eats regular meals and snacks. For dinner, she chooses lean protein such as salmon, chicken or a big salad.
2. Listen to your body
It is the big rule for the swimmer. Thankfully to her experience, she learned what she needs and desires according to the efficiency of these foods to her body.
It is especially important for swimmers to take care of the amount of water they drink because they don’t have perspiration as other athletes. Sometimes it happens to us too, when we forget how much water we need throughout a day.
4. Eat a recovery snack
Beisel recommends eating something 15 minutes before finishing your workout. Our muscles are breaking down when we do sport and need some repair for next day. For this purpose, she used to recovery snack like a carton of milk.
5. Feed your body
Elizabeth noticed that some women are training a lot without feeding their body properly focusing on losing weight. When it comes to performance, they couldn’t show their best because of lack of adequate calories. Ultimately, that can alter a healthy metabolism and lead to a yoyo cycle that results in weight gain, not loss.
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