Archive for July, 2008
July 28th, 2008 -- Posted in obesity, weight loss tips |
Hello, today I will give you some practical advice for those days on which eat away from home. You may believe me eat away from home without gain weight, the question is to know that sort. This is how difficult before the nearly endless parade of “delicious” carbohydrates front of us seem to ask us with a sensual voice, whispered directly in our ear “Comem” and to cap it all finishes the sentence by saying “you’ll do no harm”, at that time we pause to think… just a little once a year does no harm and start the chain autojustificatorios arguments that eventually diminish our conviction to lead a healthier life. Sad but true. Today review precisely what we do when we are away from home, this does not mean only accompany our family and see them eat, we eat properly and keep us in the area even eating fast food as those of McDonalds, if so… we only know that as sort and combine it and follow the simple rule of palms.
There are 2 scenarios where we can go to eat basically the first dearly for example an elegant French restaurant, the food you serve should be enough because in such places account more the presentation that the quantity and second places that can most often frequent the fast food: Burger King, McDonald’s, Carls Junior, Pizza Hut, cakes, Taqueria, buffet, etc.. etc.. etc.. where the amount that has more quality, which expect to give “real value for our money” unfortunately not in terms of quality and balancing the foods they sell.
In the first scenario the basic rules to keep us in the area would be the following:
Never eat bread, to eat carbohydrates before eating, better reservémoslos for dessert.
In choosing the saucer select proteins: chicken, beef, etc.. and ask the waiter to change our carbohydrates favourable, unfavourable.
To ask only expect a bottle with water or red wine (1 cup) and wait for the saucer.
In serving the dish evaluates the portion of proteins following the rule of palms and qualifies carbohydrates in the dish, come those who are favourable.
If these favorable eating carbohydrates can eat twice as much protein, but if you’re a lover of desserts must limit the amount of carbohydrates in the dish for strong reserves and eat dessert.
When asked dessert ask anything you want but plans to eat only half and if you want to offer the rest to your companions.
It is not so hard truth.
The second scenario put example of a place to sell hamburgers and frequent fast food: McDonald’s.
When you order your hamburger always seeks to grilled chicken without dressing (most of these establishments sell, if not all) and change potatoes for a salad, obviously acompáñalo with diet soda or even better with water . Upon arriving at the table must withdraw ¾ bread, log chicken and add it to your salad, now have a salad with chicken and use the remaining ¼ of bread as a giant Cortona, and lastly never use the dressings, thus get a meal more balanced and “hormonally” more healthy. Perhaps at this point your subconscious wants traicionarte of blackmail and all those children you were the victim for your family so that as it appears, the classic “and so many children who do not have to eat”. etc.. or perhaps you will feel bad because apparently pay for something that does not consume, but those doing the right thing, do not you think your health is worth it? obviously is not the most healthy go to these places but sometimes ended up going by, victims of the whim of the family, a party, etc.. If you go to a place where they serve the cake is the same procedure, if they serve tacos pulls the content of meat and consúmelo only 2 tortillas and if it continues to buffet the rule of palms consuming protein and carbohydrates favorable, usually have a bar salad.
Vez as if it is possible to eat healthy even in those places “Palaces of Carbohydrates”, “Temples obesity,” it is only a matter know and how much to eat.
It is important to convey to our children healthy eating habits, the first rule would eat only what is necessary, the second eat fruits and vegetables, the third fast food places to eat are occasionally not every weekend and all the rules that you create healthy prudent to convey to their children. Remember that we are their models, in consultation virtually all I see obese children have parents or obese at least one of them, Why? Because it is they who nurture and teach their children that their eating habits are probably not the most appropriate, based on the premise that they themselves are obese.
Well, I hope that these councils will be useful, try to put them into practice. Stay online and until tomorrow
July 28th, 2008 -- Posted in Uncategorized |
The term obesigenic family drawn from a science fiction movie, but in reality there can be and we had never stopped to think about it. A obesigenic family is one that promotes obesity of its members. From the following premise, the family-meets various functions-2 of them are:
1) Transmission of values and transmitting them together with customs and habits and 2) The food.
Based on the foregoing family is located as a risk factor for obesity or as a protective factor. Explains otherwise, nutrition and dietary habits are promoted by the family, these can be transmitted directly or unconscious way, as part of the learning process is by imitation of anything that is committed to our children vegetables ourselves if we do not, these dual signals do not work.
Developed inviting him to the next question, Are we a family obesigenic a? Or even more personal level I am a father or obesigenic mother ? The answer will be the more clear when reading the following characteristics typical of the family or obesigenic person .
One or both parents are obese or overweight. Surely this is not the result of an appropriate lifestyle and healthy eating habits… quite the opposite.
Parents with poor eating habits or inadequate for example eating filled up, eat all the time, food rich in highly processed carbohydrates, etc..
Parents with low levels of physical activity, that is only carried out what merely indispensable.
Parents who spend too much time in front of the television, or promoting this kind of time for family life, perhaps the relationship is not obvious but think that in the subconscious of the child is generating this partnership-pleasure television.
Parents who turn schedules the only food in times of family life, as described above and this will be the moment when we send our eating patterns directly or indirectly.
Parents who return foods or sweets a prize.
Parents who accept obesity or overweight in our children, and what we justify under the premise of inheritance “as is his father or mother” is normal then.
As parents we are a model for our children and we can become a major risk factor for the development of overweight, obesity, chronic degenerative diseases and all the complications. Is that what we want for our children?
It is time to reflect and be aware, our health and that of our children. Let us remember that obesity is a disease.
Thanks and I hope to take into account the above.
July 28th, 2008 -- Posted in zone diet |
Hello, today a brief review rests with the times that we must continue to stay in the area, this is important because in this way we will remain free from hunger and therefore free from temptations or at least not to give in to them so easy.
The first basic rule is not to miss more than 1 hour after we got up without consuming food. On that premise we distribution of our 5 meals. Let me give you a typical example that fits most people who work.
If a person gets up at 6:30 am must have breakfast within the next hour that means before the 7:30, could take the first intermediate at 11:30 and eat at 2:30 pm, following a serious snack 6:00 pm and dinner at 9:00 pm. I hope you have noticed the pattern of hours… if not here this secrecy: the snacks are ingested 4 hours after meals strong “breakfast and lunch half-day” and highlights (lunch and dinner) are ingested after 3 hours the snack beforehand. This rule will allow us to accommodate our schedule more easily, is illustrated in the table below.
How
Comments
Hour
Breakfast
Before 1 hour after the adjournment
7:30 a.m.
Snack 1
4 hours after breakfast
11:30 a.m.
Food
3 Hours after snack
2:30 p.m.
Snack 2
4 hours after dinner
6:00 p.m.
Dinner
3 hours after the snack
9:00 PM
If you are a very active person or go to bed too late may include another intermediate after dinner no later than 11:00 pm I repeat very active or go to bed very late, most people did not require it or not what we require. As I told them I have done my physical activity at night and snack from 6:00 to change the dinner, I exercise and after the snack consumption change by dinner… the results you can see in the photos that I hung refer the following post if you do not have seen: Starting… and Personal History.
So here we take a major step forward in understanding the diet of the area, I hope you’re following the steps, now you must have, Your knowledge anthropometric (BMI, body fat, lean mass, etc.). Basal metabolism, protein requirements, know how many blocks of protein and carbohydrate you are and should be distributed throughout the day and with the revised today which would be the most optimistic timetable for consumption.
I hope they are motivated to change their lifestyle, remember that the only way to achieve success if they see it as just a diet to lose weight or size, with security in the short or medium term to regain the lost weight.
Of course I want to publicly congratulate my assistant Doris, who decided to enter the “zone”, hopefully will achieve its goal.
July 28th, 2008 -- Posted in zone diet |
Hello everybody, I hope you have a weekend productive and happy, the previous occasion you look at the example of my own one day in the area, which is perhaps not very instructive especially for women, because of the obvious differences, sex, lean mass, and so on. so I decided to include today, but one example, referring to the typical American woman. Thus I expect better illustrate the menu for one day in the area for women.
Note: obviously this menu is for illustrative purposes does not represent a formal proposal dietary or customized for women.
Breakfast:
2 egg whites
1 slice of ham, turkey
2 / 3 teaspoon olive oil
2 cups strawberry.
It is for 2 blocks of protein, carbohydrate, 2 and 2 fat.
Prepare an omelet with ham, clear and olive oil, accompanied with strawberries.
Intermediate in the Morning:
1 slice of ham, turkey
1 tangerine
3 almonds
Recall that the snacks are always 1 block.
Lunch:
90gr d chicken breast to the Grill
2 cups steamed broccoli
Lettuce to taste
Olive oil and vinegar
It could prepare a salad and dressing: vinegar and olive oil.
Intermediate in the afternoon
¾ cup cottage cheese
1 plum
3 almonds
Dinner
90gr salmon
2 tablespoons of avocado
2 cups steamed vegetables
1 apple
Use your imagination to integrate the saucer.
Depending on schedules that handle the intermediary of the afternoon it’s time to begin the night before going to sleep, while respecting the rule of 5 hours. It could also vary depending on physical activity, for example I ceño at 6 pm I exercise of approximately 9 to 10 p.m. and as regularly before going to bed.
As you can see the amount of food is acceptable, ingesting all fruit and vegetables recommended not feel hungry between meals, as our insulin levels are optimal.
The representation of these calorie foods serious about 1000 Calories, it seems little, but the typical US woman requires approximately 1300-1500 Calories. The caloric difference is enough to promote weight loss, this from the point of view and caloric terms Hormone (the area) would have a food “hormonally” balanced which induce weight loss.
July 28th, 2008 -- Posted in zone diet |
This article is referring to a comparison in the food pyramid between the conventional and in the area. It is important to have a mindset of the pyramid in the area, so when we go shopping not forget foods that are best for our bodies.
I leave the 2 photos, you dry your conclusions, whether they require more information on food consult: ARTICLE Balanced diet and interpretation of information Nutrimental of Empaques.
July 28th, 2008 -- Posted in zone diet |
Until today we have reviewed both the basic concepts of nutrition and physical activity and body composition, coupled with the foregoing the fundamentals of diet in the area. Therefore our know:
Body mass index
Basal Metabolism
Percentage of body fat
Lean body mass
Request protein to be in the area
If you still can not calculate what you can do so by clicking on each title, it would be important that you give the task of reviewing each item and you will be easier to merge a diet that will lead to a favorable change of life.
Well, remember that a typical day in the area consists of 5 meals, 3 and 2 main snacks such compounds by only 1 block of protein, 1 carbohydrate and fat 1, the remaining blocks will be divided into the rest of the meal the most equitable manner possible.
We eat every 5 hours, not to miss more time, thus spend the least amount of time outside the “zone” or always within it. If you do not have the hunger and have spent 5 hours, is indicative that your glucose levels remain constant and those in the area. But… do I have to eat without hunger? The answer is YES, thus steady continuity with glucose levels inside the area.
Recall my example, here I leave the link, for those who do not remember.
|
Comida
|
Brekfast
|
Food
|
snack
|
dinner
|
|
Protein
|
3
|
4
|
1
|
4
|
1
|
13
|
|
Carbohydrates
|
3
|
4
|
1
|
4
|
1
|
13
|
|
Fats
|
3
|
4
|
1
|
4
|
1
|
13
|
There are 13 because those were my daily protein requirements, and I have circulated in this way, now that there is only replace them by blocks of food.
This is the menu today, while respecting the blocks above.
Breakfast (3 blocks)
4 egg whites plus 30 grams of ham turkey (1 slice approx.), A spoonful of olive oil, and a slice of bread or rye and a half cup of grapes.
Explanations
2 egg whites = 1 block of protein x 2 = 2 blocks of protein
30gr. ham turkey = 1 block of protein
These are month 3 block of protein that correspond to breakfast, lunch and could change only 2 egg whites with 60gr of ham.
½ loaf of bread = 1 block carbohydrates x 2 = 2 blocks carbohydrates
½ cup of grapes = 1 block carbohydrates
This represents the 3 blocks, the full slice of bread (2 blocks) and half a cup of grapes
1 / 3 of tablespoons olive oil = block if I use a tablespoon 3 blocks are complete. And this represents fats.
This simple, I now have a breakfast to start the day in the area.
Lunch (4 blocks)
180gr fish, plus 2 cups of steamed vegetables (broccoli and cauliflower), an apple and 4 teaspoons chopped almonds.
45 grams of fish protein block = 1 x 4 = 4 blocks (180gr)
This represents proteins that touches me to consume half a day.
1 cup vegetable block carbohydrate = 1 x 2 = 2 blocks
Apple = 1 ½ block carbohydrates x 2 = 2 blocks
This will integrate 4 blocks carbohydrates
1 tablespoon minced almonds = 1 x 4 block fat
This represents my 4 blocks fat.
Snack (1 block)
30gr ham over half slice of bread and olives 3.
That way I get 1 block each macronutrient.
Dinner (4 blocks)
120gr tuna in water, 4 pieces (squares) of crackers, 1 / 3 cup chíncharos, a pear, 3 olives and 1 tablespoon of regular mayonnaise.
30gr tuna = 1 block of protein x 4 = 4 blocks (120gr)
This represents the protein for dinner.
4 pieces of crackers = 1 block carbohydrates
1 / 3 cup chíncharo = 1 block carbohydrates
Media pear = 1 block carbohydrates x 2 = 2 blocks
Thus the full 4 blocks carbohydrates.
1 / 3 tablespoon of regular mayonnaise = 1 block fat x 3 = 1 tablespoon = 3 blocks
3 = 1 block olives
Total 4 blocks fat.
Snack before going to sleep (1 block)
30gr turkey breast
1 cup strawberry.
2 walnuts
Each of these foods represent a block of protein, carbohydrate and fat respectively.
As you can see is not a very limited menu or in small quantity, is enough, believe me, these amounts were reached satiety. Perhaps at the beginning is a little difficult but it is only a matter of getting used and begin to feel the positive effects of weight loss.
I hope this will be able to help, later include a table of equivalencies for food, quantity and blocks.
For now stay in line, thanks and see you soon.
July 28th, 2008 -- Posted in obesity |
Hello, today will review terms of carbohydrates and fats in the diet of the area.
Currently living obsessed with low-fat products, and we have forgotten from carbohydrates, this is important because despite the decrease in fats in foods, the number of obese people has increased, just see statistics in states united indicating an increase in obesity
This alone makes it clear that fat is not the most important enemy, but carbohydrates, which curiously consumption of those with high glycemic index has risen along with obesity.
Reminding a bit of the past 10000 years ago there was no agriculture and major food sources were hunting and gathering fruit, ie protein, fat and carbohydrates of low glycemic index, with the emergence of agriculture and the “domestication” of the grains was a change in diet, toward products glycemic index higher as grains and cereals and thus the emergence of chronic degenerative diseases. The human probably is not suitable even for such a change, let us remember that evolutionary processes require a long time.
Generally speaking we can divide into 2 groups carbohydrates “good” or pro from fruit and vegetables and “bad” or unfavorable derived from cereals, pasta, bread, etc..
Like proteins, carbohydrates in the zone of divided into blocks and each block is equivalent to 9gr. These are the amount needed to maintain the balance with the 7gr protein content per block and thus be in the area.
That makes things a lot because we only have to eat the same amount of protein that blocks of carbohydrates for every food and we will be in balance.
In selecting we must ensure that carbohydrates are those with low glycemic index, may see a fairly complete list here, and another link in this can consult regarding the issue of glycemic index.
One important note alcohol is “treated” in the body as if it were a carbohydrate.
Fats
Fat is essential for a balanced diet is important what city the quantity and quality that is the type. The fat helps to reflect the satiety causing the secretion of hormones responsible for this function.
Recalling that , fats do not alter insulin secretion and by changing the absorption of carbohydrates.
We must ensure the consumption of polyunsaturated fats rich in omega-3 and omega-6 which are in oils like sunflower, safflower, soybean. Also monounsaturated fats are recommended for consumption, we can find in avocados, olives, olive oil, nuts such as walnuts, almonds, etc..
The most important thing is to keep the proportion of the blocks: one block of carbohydrates and protein 1 one of fat. Recall that a block of fat equals 1.5gr, this would be the equivalent of 1 / 3 tablespoon of olive oil.
Later review the table of blocks and equivalents in the diet of the area.
So far, we have the foundation to start the diet in the area.
For today’s all, we continue tomorrow with the theme: One day with the diet of the area.
July 28th, 2008 -- Posted in sport and diet |
The best way to get fit and stay fit is to have one-one sessions with a personal trainer. They are much in demand these days, used by celebrities like Oprah Winfrey, Tom Cruise, Madonna and Britney Spears. However, it is not just for the stars. Many people use their services for different reasons.
People who have demanding jobs may not have time to go to the gym and personal trainer are often trained to a customer in her own home at their convenience. Not everyone enjoys the experience of a gym and prefers to work in their own environment. However, for people who like the gym environment, some coaches have their own gym to invite customers.
The first step is for an experienced professional to assess customer needs and ascertain their health status. It is important to work with someone who has adequate qualifications and accreditation. From the initial assessment, the coach will test the fitness and overall cardiovascular endurance, and then move on to design an individual exercise routine tailored to the goal that the customer has established. Some people want to achieve weight loss or gain muscle and tonificación. Some may want to improve the resistance or flexibility.
Some customers achieve specific objectives, in addition to wanting to maintain overall fitness levels. Many athletes to work with a personal trainer and who wish to improve the speed or power. There are exercise regimes aimed at rehabilitation after sports injuries and some massage may be required. Pre or post-natal training is another option.
Some trainers like to work with machines and some prefer not to do so only with free weights. Regardless of the methods used, the coach will work in different parts of the body. Typical exercises include squats, step-ups, bench presses and lat pulls. When using the computer, it would probably weights, measures, a rowing machine, treadmill, bike, jump rope or punchbag.
Keeping fit is a matter of self-discipline, but may be easier said than done. Having a routine is the best way to approach it, but it can be difficult even then. A personal trainer is not only to provide the necessary knowledge, but to motivate customers and give them support. Sometimes, only the body does not feel like doing anything and that’s where personal trainers are worth their weight in gold. It could become one of the most important relationships in a person’s life.
July 28th, 2008 -- Posted in protein diet, zone diet |
Welcome, today we address the issue of protein in the diet of the area. As we reviewed in the previous article, proteins represent the base, the starting point for the diet of the area, since these are based on estimated intake of fats and carbohydrates to achieve a balance and be able within the… area.
The following represents one of the most important rules of the zone regarding proteins: never eat more protein which fits in the palm of your hand. Approximately corresponds to 150gr chicken or its equivalent.
This is a very general rule, but… Is it possible to calculate my needs protein specifically? The answer is YES but we need to know our lean mass and our level of physical activity. I hope you have already calculated… was the work of previous article…. NO… no problem here is the link of the online calculator for lean mass.
Remember a little equivalency blocks in the area.
1 block of protein = 7gr.
1 block fat = 1.5gr
1 block carbohydrate = 9gr
Well now we know our lean body mass, which represents our muscles, tendons, ligaments bones, etc.. we have 50% of the calculation. The following is know our level of physical activity, yesterday the comment in a very generic, here I leave a table more specific.
Physical Activity
Availability of protein in grams.
Sedentario
1.1
Activ Light
1.32
Moderate activities
(1.5hrs/semana)
1.54
Assets (1.5-2.5hrs/semana)
1.76
Very Active (> 2.5hrs/semana)
1.98
Athlete (formal training)
2.2
For more details regarding physical activity consult the article concerning physical activity here.
Now that we know these 2 variables, we review the formula:
Daily protein requirement = lean body mass x factor physical activity.
Reviewed an example, my case would be as follows:
Weight current 68Kg
Mass lean 54kg
Level of physical activity: running (and therefore requires 1.7gr of protein per kilogram of body lean)
Daily protein requirement = 54 x 1.76
Daily protein requirement = 95gr
To convert these blocks in just 95 grams divide between 7… because 1 block of protein equals 7gr. So far everything is very simple perhaps the most problematic may be calculating the mass lean, but with the online calculator there should be no problem.
Returning to the example:
Blocks protein daily protein requirement = daily / 7
Blocks protein daily = 13
We therefore are 13 blocks that I should consume per day depending on my lean mass and physical activity level. In this way it will not be consumed if my muscle and lose weight, or losing weight is fat and this is very important.
The amount of protein due respect just as we respect the medical prescriptions in a recipe. The more attached to this we will get better results.
These divide the 13 blocks in 5 meals, 2 of which are only a snack, give them only 1 block of protein per dish, the other 3 represent the saucer important and divide the rest between them, in my case 11 blocks. This is important: the body assimilates only about 35gr protein per meal, which is not valid try to eat all the blocks in one sitting at the table, we have not shared is what leads to balance and be in the area. It is therefore up to 5 blocks of protein are the ones who can eat per meal. Also well find an easier way to develop our menu.
But… I am a vegetarian, can I follow the diet of the area? Sure, there are good sources of vegetable protein, probably know better than me. The soy products, soy protein powders and tofu are some examples.
Now we know our daily protein requirement in grams, in my case was 95gr, equivalent to 13 blocks in the area, but… How many Calories represents? multiplied by the total protein 4, as are 4 calories it provides every gram of protein.
Note: in calculating calories has nothing to do with the area, because in this diet does not count the number of Calories, only blocks. This is purely out of curiosity.
Until this point, we have taken our first steps towards the area.
The Day After Tomorrow review the next step, carbohydrates and fats, according to our protein requirements, so I hope they are followed step by step, if so to finish the week we will go directly towards the area and obviously towards a change in our life and our weight.
July 28th, 2008 -- Posted in sport and diet |
Keeping fit has generated an entire industry and way of life. Many people want to lose weight and tone. There are a lot of job opportunities for fitness instructors and enroll in training personnel is a good place to start. This could lead to a career in a gym, leisure centre or as a personal trainer. It is important to choose a reputable supplier and assume that the awards recognise qualifications.
Physical training requires in-depth knowledge on this topic and many people will qualify for specialist training courses. Being trained in a specialty may mean more potential revenue. To receive a diploma, are most of the compulsory courses with the units to add modules that are offered.
An overall grasp what is fit means and how to evaluate an individual is essential. It is vitally important to understand how specific impact exercises in different parts of the body. Modules contain anatomy and movement of joints and a study of muscles. Energy Systems will be another aspect studied in conjunction with the release of energy. Cardio-respiratory systems are also studied in relation to the functioning of the heart, lungs and circulatory system. Students also learn about nutrition and the role of vitamins and minerals. Weight management is another aspect of the course.
Students should learn about the proper functioning of a gym. There will be a series of lessons, including how to induct a customer to use the equipment and how to develop an exercise regime with individual targets. The client must have a medical examination and the gym must adhere to health and safety requirements. Training courses staff consider ways of heating and cooling in cardiovascular training and resistance training through the exercise and free weights.
Specialist training can be very interesting, once a skill level personnel, in general, training has been achieved. The exercise of Music is one of those niches and is very popular. First Post Natal is another area of expertise and training this ability is much in demand. Students learn of changes in the body that occur during pregnancy, pregnant women how they can make use of the gym and abdominal exercises are more effective.
Exercising for Older People is another specialty. This will remain popular as life expectancy gets longer. In addition to face-to-face staff training courses, there are distance learning courses which students learn with the help of workbooks, online tutorials and CD-Roms.
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