Live Healthy- Live Long

January 08, 2018

Healthy Fast Food on the Go

The term "fast food" is first thought of hamburgers, kebabs, currywurst, fries, and Co. - these are certainly not examples of diet products. It stands for quickly prepared and quickly consumed food, which we often use on the go. For many, however, the quick bite with the bad reputation is part of everyday life. Fast food is considered unhealthy fattening without valuable nutrients. That does not have to be. We will show you how to enjoy the Healthy Fast Food on the Go.

Healthy Fast Food on the Go

Healthy Food on the Way

Fast-food products are seen as contributing to obesity, as they are often true calorie bombs and contain too much fat and salt. That may apply to "ordinary" fast food as well. On the way, there is more and more often the possibility to order healthy fast food. Many restaurants and snacks are slowly preparing to offer healthy food. Be it the wrap with turkey, fresh salad and without mayonnaise, the "salad to go" or the vegetarian kebab with little sauce.

Even the way to the snack car does not always have to be spared. Half the chicken is a good alternative - but unfortunately, the spicy skin has to be removed beforehand. Do you like to eat sushi?

The Japanese specialty contains on average little calories and fat. It saturates with rice and provides protein, minerals, and valuable fatty acids. Currywurst and fries are and will remain calorie bombs. Something to defuse this classic fast food, if you take less curry sauce and the sausage and fries are not deep fried but fried or baked. Anyone who does without the cheese at the hamburger will save a few calories.

Healthy Fast Food - Do it yourself

If you feel like having time for cooking, you can of course also prepare any kind of fast food fresh, tasty and healthy. Cooking yourself is fun and we can vary the ingredients to your heart's content. For many people cooking is pure relaxation.

Basically, you should pay attention to the following points when eating fast food, then you have defused many fat and calorie bombs: Cook with lean meats such as steak, chicken or turkey breast, but this only in moderation. Finished salad dressings should consist of a homemade lemon juice, water, and spices, salt, and pepper, alternatively low-fat yogurt sauce or sour cream. A lot of steamed vegetables, also frozen vegetables - without cream, is a quick side dish. If possible, eat whole grain products rather than white flour bakery products.

We would like to give you a few simple tips for healthy and delicious fast food to make yourself:

Fish roll: Instead of breaded and fried fish, you should use roasted loach fillet. Put the fish together with a hard-boiled egg, salad and fat-reduced salad cream in a delicious wholemeal roll.

Wraps: Wraps are stuffed and then rolled wheat patties. They can be stuffed with tuna, chicken breast or ham, for example, but they are mainly made from plenty of salad and vegetables. Whether corn, pineapple, green salad, tomatoes, onions, tangerines, or... Here you can vary according to taste. A light yogurt sauce or fiery salsa complete the taste.

Döner / Kebab: The traditionally prepared kebab is one of the most eaten fast food dishes in Germany - but beats with fat meat, white flour cakes and hearty sauces with about 600-800 calories to book. With lean poultry, iceberg lettuce, white cabbage, tomatoes, cucumbers, feta, light yogurt sauce and lots of spicinesses, the kebab becomes a healthy and balanced meal. Perfect if you use flatbread made from whole wheat flour.

Spring Rolls: The small rolls are the classic in Asian cuisine. They are traditionally fried in hot fat in a wok. A great low-fat snack, the spring rolls, when the vegetable-filled pastry rolls are prepared in the oven for 20 minutes and are dispensed with the frying. Wok your favorite vegetables, such as cabbage, carrots, spring onions, bean sprouts or bamboo, and season with wasabi paste and soy sauce.

January 07, 2018

Exercise for Fast Weight Loss

by wafa, in Weight Loss

Lose weight naturally, want easy and fast, but to know how ... Although, in principle, the wording is not entirely correct, because you know how and we all know: a balanced diet (to consume less than to spend) and physical exercises. But our problem is that we want to see the result after the first lessons, and unfortunately, he is in no hurry to appear. In addition, we easily lose confidence in the fact that exercises, in general, can help you lose weight. So, today we will talk about Exercises for Fast Weight Loss, or rather, the rules for exercises that necessarily lead to a quick result.

Exercises for Fast Weight Loss

When Should One Learn?

The main rule of effectiveness is the treatment of the morning. Yes, lazing in the morning and wanting to sleep, it's cold, it's disgusting to come out under a warm blanket, but what can I do? The preparation for the beach season is never too late and always relevant. Morning exercises help split the fats that hide your wasp waist. During the night, the glycogen depot stored in the liver was spent on recovery procedures, and one hour should be worked in the morning before breakfast and filling up the carbohydrate strain. Then the fats are burned because the body cannot find any other sources of energy.

This does not mean you should not do any physical exercises for quick weight loss at another time, only in the morning they are most effective.

After Training

After breakfast, relax for at least an hour after class. After training, the fats remain actively split, they do not bother. Considering that your muscles need to be restored now, after the exercises, feed them with protein for breakfast.

How Can I Exercise For Weight Loss?

To achieve the effect of losing weight, you need and Cardio strain and strength exercises. Cardio is an effective exercise for rapid weight loss because, during this type of exercise, it increases the heart rate and speeds up breathing. And these two factors also burn the notorious fat.

Strength training is necessary to raise the tone of muscles, pull flaccid hips, arms, and abdomen. The effect of strength training only becomes visible when you get rid of the lion's share of the fat. If the results are not noticeable, do not press the press three times longer, jump better and run away.

Stomach

A separate topic is exercised for the quick abdominal abdomen. The abdomen is the most problematic area of the female body, in fact, this place is responsible for the childbearing function, and here fats are collected for the offspring. In order to lose weight in the abdomen, your energy costs must be very high, the body should simply have no choice but to draw energy from the abdominal fat.

It is also problematic that many women have a rounded abdomen and convex abdominal muscles. This problem can only be solved under the scalpel of a plastic surgeon. But is it necessary? When you train and eat well, the roundness of your stomach is minimized and only what cannot really be removed by burning fat remains. Moreover, men even like very feminine bellies (within the allowed beauty cannon). Do everything that depends on you and you will get a satisfying result?

Inventory

For quick weight loss an easy exercise, you also need helpers. For example dumbbells, shop, fit ball, tires. These are the simplest and cheapest means of beauty that should be in the arsenal of any self-respecting woman.

All of these things add weight to the muscles and stimulate the development of various sags.

In principle, losing weight is not so difficult to process, you only have to realize what you are doing wrong in life. There is not enough exercise, muscles are limp - work out before or after work, a little too much fat - then it's time to rethink your diet.

January 07, 2018

Important Tips for Healthy Dinner

by wafa, in Healthy Dinner

Although he has many years under his belt, it is no coincidence that this is the favorite saying of our parents or grandparents. So for a healthy dinner, instead of an extended and opulent dinner, should we just eat a modest meal? First of all, we would rather not talk about "should" here. We believe healthy, balanced diets should by no means have anything to do with demands and constraints.

In this respect, please understand our articles and instructions as a recommendation for your healthy diet. We recommend that you make the dinner rather modest. That this is easier said than done, we know from personal experience. In today's hectic professional life there is often too little time for a decent breakfast or lunch. The more we look forward to a delicious and above all rich dinner. Whether with friends or colleagues in the restaurant or home-cooked in your own four walls. But especially the calories taken in the evening are increasingly converted into fat and stored in the body. An over-rich evening meal also reduces the quality of our night sleep. Due to the abundance of undigested food in the digestive tract, the body does not quite come to rest but invests energy in the digestive process.

Raw Food? No Thanks!

So less and generally rather easy to eat. As an alternative to high-calorie evening meals, raw fruits, fruit salads, cucumber or tomato salads, and the like appear tempting. While these ingredients are highly recommended for breakfast or lunch, they are not as good for a healthy dinner. Since we generally go to sleep a few hours after the Lord's Supper, we no longer digest raw fruits, salads, and vegetables completely. The organism switches back one or more courses during sleep. As a result, the digestive process is operated only on the back burner. Instead of breaking down the raw food into its smallest constituents and feeding it to the organism, fermentation and decay processes occur in the digestive tract. These processes provide a feeling of fullness and flatulence. On the other hand, you create toxins, which reverses the positive properties of raw food to the opposite. If fermentation processes occur, alcohols are produced, among other things. To put it mildly, consuming too much raw food before going to bed can lead to a small hangover.

Do not worry, you will not poison yourself with your usual tomato salad in the evening. But they also do not reach the desired health effect, which is actually fresh fruits and vegetables own. Some people hangover after a large bowl of raw food in the evening the next morning or have typically swollen eyes. This can be the result of incomplete digestion of raw food.

Ingredients for Your Healthy Dinner

Steamed vegetables, rice, and potatoes are suitable ingredients for a well-balanced and healthy dinner. Even light soups and stews with predominantly herbal ingredients can be the basis of a healthy diet in the evening. If possible, eliminate carbohydrate-rich products from your dinner list. Since we generally have low energy requirements in the evening and during the night, our body converts carbohydrates from sugary foods, pasta, and bread products into fat stores and stores them in the body. The result: weight gain.

Finally Time for the Newspaper?

For many, dinner is the first moment of the day, when it's finally time to study the newspaper, read a book, or have some lively conversations with your partner. Not infrequently, the television program provides for Kurzweil, while the starving stomach is incidentally filled in a hurry.

What applies to the other meals of the day is also important for a healthy dinner. During the meal, you should not devote yourself to any other occupation. Instead, focus on all your attention on the delicious foods on your plate. Take every bite carefully, wisely. Smell Taste your delicious food, feel its consistency. Repeat this attention exercise best with every bite. You will find that after a few bites your thoughts wander off and you unconsciously look for diversion. But with practice and regular repetition, you will be able to enjoy your evening meal more and more intensively.

The benefit of mindful eating is that you tune your whole mechanism to the process of eating. Your digestive system prepares in time for the upcoming digestive processes. At the same time, you can enjoy your meal only in peace and quiet. Enjoyment can be joy and happiness

Recipes for your healthy dinner

3-4 people

Colorful Vegetable Rice Pan

1½ cups unpeeled whole grain rice, not cooked

1 onion, thinly sliced

1 red pepper, thinly sliced

1 green pepper, thinly sliced

2 carrots, cut into thin slices or strips

2 garlic cloves, diced small

1 small broccoli, cut small

About a ¾ cup, white or Chinese cabbage, chopped small

2 large hands full of fresh spinach, chopped small

Soy Sauce

Rinse the rice in the sieve and cook according to the package instructions. Fry the vegetables, onion and garlic in a large pan or a wok with a little sunflower oil, stirring constantly. Start with onions and carrots, then add the peppers, broccoli, cabbage and garlic one at a time, constantly stir in the pan and stir in the ingredients. After a short searing, reduce heat to a minimum, add soy sauce and stir. Add cooked rice. Season with pepper. Serve with fresh coriander. Good Appetite!

White Beans Cornmeal Chili

4 people

2 cans of white beans (unsalted), rinsed, drained and split

1 tbsp. olive oil

200g smoked tofu or 1 vegetarian roster, a small cut

2 onions, diced

3 garlic cloves, finely chopped

2 Polanco chilies, substitute green peppers, gutted and diced

2 teaspoons of chili powder

1 teaspoon ground cumin

1 1/2 cups of water

2 tablespoons fresh oregano, chopped (alternatively dried oregano)

2 tsp of Tabasco

1/2 tsp salt, better Gomasio

1 can of corn (400g), rinsed and drained

2 tbsp. thinly cut spring onion rings

1 tbsp. fresh coriander, plucked

2 limes, geachtelt

Preparation

Heat the olive oil in a large cast-iron casserole over medium heat, add the cubes of tofu or vegetarian cube and sauté. Add onion cubes, garlic, poblano or paprika and sauté for 5-6 minutes. Then add chili powder and cumin powder, simmer for 30 seconds, stirring constantly. Put crushed beans and whole beans, 1 1/2 cups of water, oregano, Tabasco, salt and corn in the pot. Bring to a boil, cover pot and reduce temperature, simmer gently for 20 minutes until the stew slowly thickens. Sprinkle spring onions and cilantro over garnish with lime patties.

Tuscan white bean soup with endive

4 people

1 tbsp. olive oil

2 cups finely chopped onion

5 garlic cloves, finely chopped

2 cups vegetable broth

1 cup of water

1 teaspoon fresh rosemary, chopped

2 canned unsalted large white beans, rinsed and drained

2 sprigs of fresh thyme

1 piece (45g) Parmigiano-Reggiano bark

500g endive, chopped (chicory or radicchio as a substitute)

1 cup of small cut carrot

1/2 teaspoon red pepper, ground

1/4 tsp salt (better: Gomati)

1/4 freshly ground black pepper

1 tsp white wine vinegar

6 teaspoons coarsely grated Parmesan

Preparation

Put oil in a large saucepan and heat over medium heat. Add onions and fry for four minutes, stirring occasionally. Put garlic in the pan and simmer for 30 seconds. Add vegetable broth, add water, rosemary, beans, thyme and parmesan bark. Bring to a boil, then reduce heat and simmer for 10 minutes. Stir in the endive and carrots, cover the pot and simmer for about 15 minutes until the carrots are tender. Stir in red and black pepper, salt and vinegar. Remove the parmesan bark from the pot, garnish the stew with grated Parmesan cheese. Good Appetite!

Broccoli Bean Medley

2 persons

1 small broccoli

1 big hand full of green beans

2 cups fresh mushrooms, cleaned

1 small bowl of sliced onions

Olive oil

Dark soy sauce (for example Keta Manis)

Colorful pepper mix

Preparation

Steam broccoli and beans until soft, but still crisp in the bite. While the vegetables are cooking, heat in a pan olive oil at medium level (do not reach smoke point). Add onion, fry briefly, then add mushrooms and pan with the onions in the pan. Reduce heat to a minimum, add soy sauce over onion mushroom frying pan, allow to continue to simmer, stirring constantly. Put broccoli and beans on the plate, add onions and mushrooms. Season with colored pepper from the mill.

January 05, 2018

Tips for Healthy Weight Loss

by wafa, in Weight Loss

Losing weight without frustration and spasm: many people who are overweight and want to lose weight, have already gone through an odyssey. Tempted by promises like "5 kilos in 10 days," "Eat what you want, and still lose weight," ... or something similar, people can go through all sorts of (and impossible) cures, one-sided diets, and "miracle treatments."

After a while, most people realize that it was still the "easier exercise" to lose weight than keep the target weight for a long time. Maybe you too? Here you can find out which rules have to be observed in order to permanently achieve Tips for Healthy Weight Loss reduction in your body weight.

The well-known juju effect has occurred:

the weight has jumped back up after the end of the diet - often even beyond the initial weight. And that's exactly the point. Weight loss is only effective if, for a healthy, balanced diet, the lower weight can be maintained over a longer period of time.

How does that work?

Our information and recommendations cannot replace a personal conversation with your doctor and a qualified dietician and nutritional counselor.

Practical Tips: "What am I Allowed to Eat List"

Strictly speaking, it must read "What should I pay attention to list", because dogmas are rather counterproductive in the matter of weight loss. But we have put together some really helpful and practical tips to make your everyday life easier.

Be sparing when it comes to string and cooking fat. A teaspoon can be dosing aid.

Use coated pans for frying, they come out with very little oil. Remember: Breaded and fried foods soak up the fat like a sponge. Prefer lean meat - whether from pork, beef, veal, game or poultry.

Change with meatless main dishes. It does not have to be meat on the table every day.

If you plan to fish more often, the recommendation is 1 - 2 times a week Continue low-fat toppings for your bread! Most types of sausage and meat spreads hide huge amounts of fat.

Rather, you should often take turkey sausage, ham, and lean roasts - thinly sliced.

Taste meager cheeses (up to 45% Fit) such as Berggren, Margo, Berkus, Quarrel, Bad Escher, Bergtilsiter, Gervais "leach”, homemade toppings (with herbs, Liptauer style, horseradish or tuna,) also bring variety to your bread and still help you lose weight.

To bind soups and sauces use flour or corn-starch mixed with milk instead of the usual fat brandy. Do not use the "top shot" or the cup of crème Fraiche - a spoonful of coffee cream or sour cream does it (if necessary). Puree some vegetables or a boiled potato - that makes the soup or sauce even creamier.

Are you a sweet tooth? The low-fat alternative to puff pastry gateau, Black Forest cake or cream cakes are pastries made from yeast dough, biscuit dough or strudel dough; e.g. Apple strudel, pies cake (with little tops) with fruits, biscuit roulade (filled with jam), yeast dough strands,... Not only pies with cream fillings contain a lot of fat. Also, many "dry" cakes are prepared with large amounts of fat.

Gusto on chocolate? Treat yourself now and then to a small piece and enjoy it. But maybe you can also gummi bears, candy or gum (= 0 g fat) help with your Süßgusto.

"If only I could stop ..." you better close the pack of peanuts, crisps, and crackers - a low-fat alternative would be fresh raw food with yogurt dips.

Make your side dish and vegetables to the main course and the meat to the side dish. Cut your bread a bit thicker - but put the topping thinly.

Take the Asian and Italian cuisine as an example: lots of rice, pasta, potatoes, and vegetables. If it's still full, then it's perfect.

Legumes can also conjure up delicious dishes that will even appeal to the die-hard advocate of down-home cooking (such as bean goulash with bread, lentil stew with potatoes,)

It should never be missing vegetables! Steamed or raw - depending on your taste. Try in the evening for cold snack tomatoes, radish, pickled vegetables, or a salad bowl.

Prepare whole-grain products daily: a delicious cereal for breakfast, wholegrain bread, and biscuits, wholemeal pasta, Also use whole wheat flour for cooking: for dumplings, pancakes or cakes, ...

Bring movement into your everyday life with, for example, climbing stairs instead of using the lift, working with a bicycle instead of a car,

Plan exercise at least twice a week (for example, cycling, swimming, running,).

Good or Bad food? Tips and tricks for theDesiredWeight:

Remember, no single food makes you fat, just the whole diet. There are therefore no "good" and "bad" foods and therefore no strict prohibitions. Always try to eat a varied diet - you will be optimally supplied with all the important vitamins and minerals.

Fit maker instead of fattening

Access more frequently:

- Cereal products (bread, pastries, pasta, rice, dumplings,)

- Preferably on products from wholemeal flour

- Legumes, vegetables, and salads

- Fruits

Drink, drink, drink...

It should be at least 1.5 liters of liquid per day Quench your thirst with tap water, mineral water, (possibly slightly sweetened) teas, highly diluted fruit juices, vegetable juices instead of lemonades, cider, beer, wine, ...

Eat more often is better

Several small meals distributed throughout the day instead of the usual "3 big ones" prevents cravings. Treat yourself to a small snack in the form of fruit, a milk product, a lollipop or low-fat bread.

Not only do they make you wonderfully full, they also provide you with many important vitamins and minerals.

Whole Grain is Powerful - wholegrain products are not only filling longer than white flour products, they also help keep your digestion going (if you drink enough).

Exercise and Fat Reduction Bring Lasting Success in Losing Weight

Fat makes you fat

Bread, pasta, potatoes, were wrongly banned for a long time as a fad. It's not the bread or the beans that make you fat, but the fat topping on the bread or the fat bacon on the lentils.

60 - 80 g fat per day - it should not be more - we Austrians often eat twice as much. Because a lot of what we like best, unfortunately, contains plenty of fat. And the insidious thing about it is that you do not always look at them. Who would expect 28 g in 100 g of Leverkusen cheese, 43 g in one piece of bratwurst (150 g), and 32 g of fat in 1 bar of chocolate (100 g)?

When it comes to fat, you can be Quite Thrifty - It Pays off!

However, fat is also an integral part of our diet and important for numerous processes in the body. Fat plays an essential role in the absorption of vitamins. A fat-free diet is therefore absolutely counterproductive, you should pay attention to the quality of the fat. If fat, then "high-quality" fat - give preference to vegetable oils. In addition to plenty of vitamin E, they contain unsaturated fatty acids and have a positive effect on elevated cholesterol levels.

Exercise Supports Weight Loss

Regular exercise contributes to your well-being and helps you lose weight.

It is important that you enjoy it. Feeling good is everything. With dogged training it's like a strict diet - you do not last long.

Miracle Diets do not exist

Many diets promise miraculous weight loss in record time. Exactly those should be skeptical because the "sins" that have accumulated for years to become overweight cannot be corrected in a few weeks. You'll need to be patient, but it pays off and you'll be rewarded with lasting success, avoiding the dreaded (and unhealthy) yo-yo effect.

How many kilos are healthy when losing weight per week? It is very difficult to make general statements as the approach should be tailored to each individual and depends heavily on the conditions and baseline (e.g., the height of overweight, gender, age, etc.). However, experts can say the following rule of thumb: If one assumes the average daily requirement of 2000 kilocalories, then ideally one takes 500 kilocalories less, i.e. an average of 1500 kilocalories a day - and that long until one has reached his target weight. A weight loss of 0.5 to 1 kg per week is natural. Although this sounds little means a constant weight loss in 12 weeks, a weight loss of 6 to 12 kg - in just 3 months!

January 04, 2018

Vegetable Soup for Weight Loss

by wafa, in Weight Loss

Many people decide hard on adhering to a diet because in most variants constant companion diet is hungry. In this case, a good alternative is to lose weight on a vegetable soup. You can eat a lot of food, lose weight at any time and at the same time. The steady state of this method of weight loss is one important Vegetable Soup for Weight Loss.

Vegetable Soup for Weight Loss

The Essence of the Diet with Vegetable Soup for Weight Loss.

The effectiveness of dieting with vegetable soup on a negative calorie effect. That is, the energy consumption of an organism for the digestion of food always exaggerates the energy contained in the products. The more foods that are eaten with a negative calorie content, the faster the weight loss comes. And since the largest negative calorie content is inherent in vegetables and fruits with high fiber content, then the menu of this diet is appropriate.

Vegetable soup for weight loss can be eaten in any amount, at any time of the day or night. In this case, the body receives a large number of vitamins that are beneficial to health.

The only condition is the use of soup only during the diet. If a week has disappeared 7 kilograms overweight or more, you need to take a break during which it is strictly forbidden to use vegetable soup for weight loss. To resume such a diet is always allowed. The repetitive course of a diet on the vegetable soup can be done many times and that will not cause any harm to your health. The weight lost during a week of dieting on a weight loss soup varies from 4 to 8 kilograms.

The Principle of Soup Preparation from Vegetables Soup for Weight Loss.

Vegetable soup for weight loss can be of all types. The main ingredients are different vegetables,

which are divided into three main groups:

For burning fat accumulation - cabbage, any kind, avocado and heating stages spices (pepper and ginger, garlic and onion);

To prevent the accumulation of fat cells - peas and soybeans, apples and carrots;

For calorie reduction - cucumbers, cabbage, tomatoes.

Soups are made only from vegetables. Do not add much fat and use greasy broths. It is acceptable to add a small amount of salt, various spices, and herbs.

Diet on a vegetable soup

Diet on a vegetable soup may take a week. After a few days, you can repeat it. Ideally, a vegetable soup diet will only eat soup, but in a more economical version, it is allowed to consume other foods. Estimated diet menu vegetable soup can be as follows:

Another day's ration (soup + ...)

I. Fruit, freshly squeezed fruit juices, unsweetened tea or coffee.

II... Vegetables and all greens.

III... Vegetables and fruits.

IV... Vegetables and a glass of milk with minimal fat content.

V... 4-5 pieces. Tomatoes, 0, 5 kg cooked low-fat fish fillet or chicken breast.

VI... vegetables, 0.5 kg of cooked beef.

VII... vegetables, unsweetened fruit, freshly squeezed juices, brown rice.

E vegetable soups slimming

There are different recipes for vegetable soups for weight loss. You can choose an option or you can use it to constantly diversify the menu.

Onion Soup

Six medium sized onions for roasting on olives or other oils. Cut the slices equal to one medium cabbage, two or three carrots four to six ripe tomatoes, two or three Bulgarian pepper, a little parsley and two or three celery stalks. All vegetables are placed in a suitable container, add any spices and salt, cover with clear water or vegetable stock and bring to a boil and cook for about 10 minutes over high heat and then slowly until cooked vegetables.

Soup with Cauliflower and Turnips

Cut a large carrot, turnip hundred grams, two celery, a small onion, a quarter of cauliflower. Pour vegetables in a tablespoon of olive oil a few minutes. Add half a teaspoon turmeric and go one minute. Then pour one liter of vegetable broth, bring to a boil and cook for twenty minutes. Add spices and salt to taste.

Cream of Celery

Cut slices of leek stalk and place it in two tablespoons of olive oil until tender, ten or fifteen minutes. Add seven chopped celery stalks and a tablespoon of chopped sage, stew for five minutes. Pour the mixture of 0.6 litters of lean chicken broth and 0.3 litters of skimmed milk, add salt and pepper, bring to a boil and cook until tender celery. Turn the soup into a puree with a blender and serve as basil.

Cream Tomato

Put four or five chopped fresh tomatoes and half a litter of tomato juice in a pot and cook for half an hour. In the chilled mixture add eight fresh basil leaves and grind in a blender until creamy. Put on the fire, add two tablespoons of butter and two tablespoons of cream, mix and serve the table.

Cream of Carrot

In a deep pan heat a tablespoon of olive oil, add a finely chopped onion and a tablespoon of coriander seeds, fry for five minutes. Add three to four chopped carrots and cook for another five minutes. Add a little vegetable or fat-free chicken stock and cook on low heat for about twenty minutes. Cool the chopped soup in a blender, add a little lemon juice, pepper, and salt to taste. Bring a litter of broth and heat a little bit.

Soup - Soup

Cut small kochanchiki cabbage, two carrots, three large onions, five tomatoes are not very big, and one pepper. Chopped vegetables pour two and a half liters of boiling water and cook until cooked.
Add the ground pepper and salt to taste. Sprinkle with chopped herbs.

Reviews of diet on the vegetable soup diet only positive, because despite the monotony, it is very well tolerated. If after the diet gradually leave, the results will remain for a long time.

January 04, 2018

The Top 5 Tips for you Weight loss Motivation

by wafa, in Weight loss Motivation

If you really want to lose weight, you need one thing above all: a lot of motivation. Because motivation is the engine that drives you during your weight loss and lets you lose weight successfully. Without constant motivation, losing weight is doomed to failure from the start. To keep you motivated during your weight loss, I have put together The Top 5 Tips for you Weight loss Motivation.

The Top 5 Tips for you Weight loss Motivation

Motivation Tip 1 - Set clear and Realistic Goals

What is your goal?

Set great weight loss goals as well as smaller intermediate goals to increase your motivation to lose weight.

Targets are very important for losing weight. They show you exactly what you want to achieve and thus give you a direction. Have you ever gone on vacation without knowing where it's going?!?

In addition, goals also look similar to magnets. Because the closer you get to your goal, the more you want to achieve it. For example, if you have already successfully lost 15 of your total of 20 kilograms, you will be highly motivated to manage even the last 5 kilograms.

What exactly is a Good Target?

The 4 Most Important Criteria for an Effective Goal:

The Goal Must be Clear. How Many Pounds do you Want to Weigh on What Date?

The goal must be attractive. It is important that you really want to achieve your chosen goal and that it is therefore attractive to you.

The goal must be realistic. Losing 10 kg in one week is neither realistic nor permanent. It is best to go from about 0.5 to 1 kg per week.

The goal must be formulated in a positive way. Your goal should be to what you want and not be formulated away from what you do not want. Therefore, make the goal towards your desired weight and not away from your current weight.

For example, one possible goal might look like this: "On XX.XX.20XX, I only weigh 70 kg."

Especially if you want to lose a lot of weight, it makes sense to set additional intermediate goals.

For example, if you want to lose 20 kilograms, you still have 4 intermediate goals to lose 5 kilograms each. So you divide your acceptance into several stages, thus ensuring a constant motivation to lose weight.

Task 1: Immediately set your first weight loss goals and write them down on a piece of paper. Look at your goals every day and check regularly what you have already achieved and what you still need to work on.

Motivation Tip 2 - Think Positively

Your thinking has an influence on your actions. The more often you think positively, the more motivated you are and the more easily you lose weight. However, the more often you think negatively, the harder it will be for you to continue weight loss.

Of course, positive thinking does not dissipate your problems, but you are in much better shape to do something about it.

Whining, complaining, justifying and looking for excuses are among the biggest motivational killers ever. The weight loss forums are full of people complaining of their suffering because they do not lose weight again.

In order not to deprive yourself of your motivation, it is very important that you pay attention to what you say and think.

The STOP Technique against Negative Thinking

Whenever you find yourself saying or thinking something negative, you stop immediately and say "STOP" loudly.

After you say "STOP," you think about how you can positively rewrite what you have just said or thought. This is how you train yourself to think more positively and to change your point of view. As time goes by, you also notice faster and faster when you are thinking negatively.

And That will be Your Motivation for Losing Weight.

Task 2: For 1 day, be aware of what you say and think. Then use the aforementioned STOP technique and formulate the thought positively.

Motivation Tip 3 - Seek Support

Losing weight alone without any help is much more difficult than with support from like-minded people or from family and friends.

Especially when your motivation to lose weight is in the basement, encouraging words from other people do very well. A "Come on, go ahead. You pack that. You've done so much already. I'll help and support you! "From a loved one works wonders and helps you to continue with your weight loss program

So tell your family or good friends about your weight loss plan and keep them up to date. Talk to them about how things are going and tell them when things are not going so well. Exactly when they will catch you and give you new motivation for your further weight loss.

Task 3: Find 1 dear people in your environment, whom you entrust yourself and with whom you talk regularly about your weight loss. Ask him or her to motivate you in difficult moments and to support you.

Motivation Tip 4 - Reward yourself

It is important that you celebrate your achievements and reward yourself after reaching interim goals. So you show yourself that you have done something great and strengthen your motivation to lose weight.

The bigger the goal you have reached, the bigger your reward may be. But do not buy a new car right away if you lost 5 pounds.

What do you want to reward yourself with? Rewards should be stuff that you really want to have and give you great pleasure. For example, go to the zoo with your family or buy a beautiful women's perfume. You know best what you like.

If You Want to Reward Yourself with food, Make Sure it's Healthy.

Attractive rewards are a great incentive to really achieve your goals and increase your motivation to lose weight. Because once you have secured the first reward, you are eager to secure the next rewards.

A little hint: hang a picture of your reward over your desk so that you always have your incentive in view.

Task 4: Take your note of the targets (see Task 1) and write an appropriate reward for each target.

Motivation Tip 5 - Have Fun Losing Weight

Many people make the mistake of taking weight loss as a torment. They think they have to do without the good things in life all the time to lose weight successfully.

But Is That Really the Case?

No. After all, who does something that is not fun for a long time? The motivation is quickly lost in the presentation of a tormenting decrease.

Have fun while losing weight Statesmen you make your slimming fun:

Trust yourself and join a sports club.

Listen to your favorite music while walking or jogging.

Watch your favorite series while you sweat on the home trainer.

Just buy something healthy that you've never tasted before and seen if it tastes good to you.

Try new sports.

Change your training plans and vary the exercises and training tracks.

Add variety to your diet. The possibilities are limitless. So have fun losing weight and you will always keep your motivation high and successfully let the pounds tumble.

Task 5: Make a list of 5 things you can do to make your losing weight more fun. Then put the 1st point of your list into action.

January 03, 2018

The 17 Best and Healthiest Vegetables and Fruits for the Winter

by wafa, in Healthiest Vegetables and Fruits

Crunchy cookies, hot chocolate or juicy roast goose - In the winter months, it's hard to resist the high-calorie temptations. There are delicious winter vegetables and fruits, which not only good for our figure but also our health. Which vegetables are especially healthy and which winter fruit you should definitely use. So I that here advice The 17 Best and Healthiest Vegetables and Fruits for the Winter.

The 17 best and healthiest vegetables and fruits for the winter.

1. Cabbage

Thanks to its fiber on cold winter days, cabbage is full for a long time and provides the necessary energy. However, these same things also cause unpleasant side effects - because the winter vegetables are blooming, unfortunately. However, a little caraway or fennel can help digestion.

2. Brussels Sprouts

The little roses are not for everyone's taste, but provide the body with considerable amounts of calcium, iron, and magnesium. Figure-conscious and willing to lose weight watch out: The winter vegetables are particularly low in calories. Simply fry with a little oil or enjoy in the form of a casserole.

3. Winter Squash

Not only for Halloween a must: the pumpkin. Carotenoids, vitamin A, and potassium make the vegetables so healthy. In the kitchen, it is no longer just popular as soup or puree. A little tip for a healthy snack: pumpkin slices from the oven.

4. Potatoes

"Potatoes make you fat" - this prejudice holds to this day. In fact, potatoes have even fewer calories than bananas and contain satisfying starch. But beware: It depends on the preparation. The winter vegetables are best eaten in the form of salt or jacket potatoes.

5. Onions

These tantalizing all-around talents should not be missing in the winter kitchen: onions. In addition to a surprisingly high content of vitamin C and fiber, the healthy vegetables are also said to have a cholesterol-lowering effect.

6. Red Beds

Red, sweet, healthy: This winter vegetable is not only an exception among the healthy vegetables. Beetroot juice is often recommended for iron deficiency and is said to help with high blood pressure.

7. Celery

Even if the sight of celery does not make your mouth water, the small gnome scores with its inner values. These include not only fiber but also vitamin C and phosphorus. The nutrient-rich herb is also particularly low in calories.

8. Carrots

Not only good for the eyes: carrots. The wintry vegetables are rich in beta-carotene, which contributes to the strengthening of the immune system and growth. Even with a single carrot, the daily requirement for vitamin A.

9. Kohlrabi

Also, Kohlrabi joins the ranks of healthy vegetables for the winter. The vegetables support the water balance in the body, but also makes an important contribution to the development of bones and teeth. Cook gently in steam to preserve all the essential nutrients.

10. Parsnips

Parsnips are probably the least known. In the past, carrot-like, extremely healthy vegetables were a staple food. It is high in fiber, vitamin C, and folic acid. Whether cooked, roasted, pureed or eaten raw - from November, the aromatic parsnips can be prepared in a variety of ways.

11. Sweet Potatoes

As saturation supplement a healthy alternative to pasta or rice: sweet potatoes. This winter vegetable scores especially with plenty of vitamin A and C as well as antioxidants. In addition, it hardly affects the glycaemic index - perfect for losing weight.

12. Radicchio

Although the purple radicchio heads are comparatively bitter, they are all the healthier and extremely low in calories. Most of the vitamin-rich vegetables are eaten raw or steamed. A little tip: put it briefly in lukewarm water or remove the leaf ribs to soften the bitter taste.

13. Citrus Fruits

Sauer makes fun and even healthy in winter. Simply snack on one or two oranges in between and provide the body with essential vitamin C. The healthy fruit should reduce the risk of various diseases such as Alzheimer's, diabetes or Parkinson's.

14. Pomegranates

They contain the most important ingredients in the red glowing cores. Packed with antioxidants, pomegranate seeds have a positive effect on heart health. The winter fruit best to enjoy a salad.

15. Kale

The typical winter vegetables contain antioxidant vitamins, minerals, and amino acids. The cabbage variety, also known as "Superfood", is often prepared as a smoothie or served in the form of salad.

16. Endives

The slightly bitter endives are perfect for starter salads. They donate folic acid and lactucopyrin to the body. The latter stimulates the bile flow and thus helps to better digest high-fat winter meals.

17. Fennel

Fennel not only helps with stomach problems or muscle pain but is also really delicious. Steamed or boiled, the wintry vegetables can be well combined with fish or salad.

January 03, 2018

The Most Effective Exercise for Weight Loss

by wafa, in Weight Loss

Fighting obesity is impossible without special exercise. A diet is not enough. In addition to the fact that The Most Effective Exercise for Weight Loss make it fit,

The Most Effective Exercise for Weight Loss

Women often wonder how to choose the most effective exercises for weight loss. But everybody is different. And these exercises, with which one woman loses weight, can be completely ineffective for another. Therefore, it is important to the type of exercises, which will suit you will choose.

Also, need a comprehensive approach to the process of weight loss. Be sure to outline the need to diet to reduce their calorie content, increasing the number of vitamins and minerals. Many women have successfully applied special masks and creams to the problem areas used.

How to Exercise Effectively for Weight Loss?

The duration of the first lessons should be at least 30 minutes. Increase the workout, which can take up to 90 minutes.

Another condition for the effectiveness of exercise for quick weight loss is to get the required load in the classroom. Fat burning occurs when breathing becomes more frequent and amplifies heartbeat.

The best time for sports - morning and evening. This should start with a small amount of exercise for each muscle group, gradually increasing their number and the number of lobes.

Some fitness trainers recommend alternative exercises for different muscle groups. For example, in one day you need to train the muscles of the upper body (arms, shoulders, back), on the other - the lower part of the body (abdomen, buttocks, legs).

Complex Effective Exercises for Weight Loss:

An effective exercise program for weight loss offer complex effective exercise for weight loss, in which all exercises are divided into groups of muscles divided. Everyone can choose for themselves a few exercises from each group, thus training the whole body.

Slimming Exercises Arms and Shoulders:

Pushes. Lie down on the floor of the front down, focus on your hands, resting your legs straight in front of a sofa or benches to your toes. They push-ups, trying to touch his chest. Make sure the back is not at the waist to bend. Make 8-10 push-ups.

Rise direct hands behind his back. Stand with your feet slightly wider than your shoulder width put a little bend on your knees. Hands to take dumbbells (1.0-1.5 kg). Hands on your back position. Load muscles of your forearms and shoulders, slowly lift your Hands and gently lowered down. To 10-15 repetitions.

Lifting dumbbells forward. Slowly raise your arms with dumbbells in front of him to the level of the chest, lower. Then lower the arms on the sides to a position where they are parallel to the floor. Repeat the highs and divorces ranges 5-8 times.

Back Exercises for Weight Loss:

Backbends. Sit on the floor, stretch your legs, and focus your hands behind your back. Throwback his head, lift your body off the floor. The body needs to stretch in a straight line. Repeat the exercise 10-15 Times.

Frog. Lying on the floor on the stomach, arms extend forward, legs straight. Distraction in the back, at the same time, lift your arms and legs. At the top, try to fix the position for 2-3 seconds (the Increase the time of fixation gradually). Repeat the light fatigue.

The Most Effective Exercise for Weight Loss Abdomen:

Download Upper Press. Lying on the floor, hands behind the head, legs slightly bend in the knees, feet pressed to the floor. Lift the body up, then return to the starting position. Repeat 15-20 times.

Download the Bottom Press. Lying on the floor, hands behind the head, legs bent slightly at the knees. Slowly lift your legs up, tearing a pelvis from the floor and trying to put his legs behind his head. We return to the starting position, Repeat 15 times.

Practicing Oblique Abdominal Muscles. Lying on the floor, hands behind the head, legs bent at the knees. Knöchel put his left foot on the knee of the right leg. So that the twist, Old elbow of the right hand to reach the knee of the left leg. We do 15 repetitions, change the leg and arm.

Get Rid of the Pages. Stand straight, your hands with dumbbells extend along the body, put your feet further than shoulder width. Have lateral tilt and lean as possible. At the lowest point, pause for a few seconds, slowly lifting. Repeat 15 times on each side.

Effective Exercises for Fast Weight Loss Buttocks:

Foot moves back. Stand with your hands on the tape. Longly lift one leg back and up, the feeling of tension in the muscles of the buttocks. Do 15 repetitions, change legs.

Lift a leg. Get on all fours, hands under the extension of the arms, put the shoulders. Been bent at the knee, lift him into position, at the hip will be located parallel to the ground. Take small ejection bent

Leg. Repeat this Exercise 15 times, and change legs.

Go on the buttocks. Sit on the floor, legs straight, hands on hips. With the power of the muscles of the buttocks, a few feet moved forward, then back. Each occupation increases the length of the "path" of the movement.10 time’s repeat.

Exercises for losing Thighs:

Mahi leg. Stand straight on your toes, keep your hands on the back of a chair in front of you. Have foot moves in front of him back and forth. Repeat for each leg 15 times. Then turn the chair left, stick to the Back of left hand, right hand on the tape. Swinging back and forth, straight leg.15 times for each leg.

Lift a leg. Lie on the right side, leaning on his right arm, which is located on the upper arm perpendicular to the body. Squeeze the legs evenly, then angled the left leg at the knee, placed in front of the right leg. Had climbed the right leg 15 times. Change the side and the exercise with the other leg.

Each set of exercises that you need to complete a small distance to work on the muscles.

January 02, 2018

10 Tips for Healthy LifeStyle

by wafa, in Healthy LifeStyle

We all want a healthy, long life. Of course, the will is there, only the implementation chapter likes it! Do not worry, you do not need a superfood diet and three hours of work out a day to do something good for your body. Sometimes a few small changes can do a lot ... our 10 Tips for Healthy LifeStyle will take you a step by step on the right path.

10 Tips for Healthy LifeStyle

1. Start Small

You are a meat junkie? Begin by eating vegetarian food one day a week. Even a weekly jogging once a week may not be much, but it's more than if you did not do any sports at all. Once you get used to the small changes, you can gradually increase - and lo and behold: little by little, many small steps become a big one.

2. Omitting

Do you know that? Often we accumulate so much in our lives that eventually we lose track of ourselves. It does not necessarily have to be material: are you spending too much time watching television or social networks? Do you have "friends" you still meet with, even though they are not doing you any good? Are you hurrying from one appointment to the next? In simplicity is often the power. Clear your life! The same applies to the diet because less is usually more: artificial additives, fast food, and finished products really need no one.

3. Set Priorities

A healthy lifestyle requires a healthy diet! With the right nutrition, your body can get everything it needs to stay fit and healthy. The main ingredient of your diet should, therefore, be plenty of fresh vegetables and fruits, along with plenty of whole grains and legumes. Also, make sure you eat a varied diet - no one can say that this would be an obstacle to the abundance of different fruits and vegetables.

4. Do it yourself

A major disadvantage of industrialization are all the additives that are found in many foods. Refined sugar, flavors, preservatives and other substances can be found in most industrial products in the supermarket, at the bakery or in the snack bar. That's why you should prepare your own food as often as possible. This is less elaborate than it sounds: from particularly delicious and nutritious dishes, you can, for example, prepare several portions, which you freeze for the days when you have no time for cooking or pleasure. You can cook some staple foods such as millet, quinoa or brown rice for several days and then simply chop up a portion of vegetables. Many fruits and vegetables you can also nibble raw as a snack, instead of running to the kiosk or bakery.

5. To learning

His diet is not changed from one day to the next. Discuss the matter and learn what is good for your body and what harms it. For example, fat is not just fat and snacking does not always have to be unhealthy. The more you eat healthily, the easier it will be for you to put it into practice.

6. Move

Integrate more movement into your life! If you do not have time to do some jogging or gymnastics, try to keep your body fit in other ways: instead of taking the elevator, you can regularly take the stairs or get off the bus one stop earlier to walk the rest of the way. If you have an office job, you should often get up and stretch your legs. It is important that you regularly repel your muscles and do not spend all day sitting.

7. Drink a lot

At least 1.5 litters of liquid should be consumed during the day. The best way to reach for water, herbal teas or fruit juice spritzers - sugary sodas and fake juices (nectars, fruit juice drinks) are of course taboo! Spreading a little bit of water over the whole day is better than taking a lot of fluids at once. Of course, alcoholic beverages are not among the 1.5 litters, but you should enjoy only in moderation anyway.

8. Relax

Take a moment for yourself each day, where you can rest and recharge your batteries. Just do what you feel like doing: that can be a walk in the park, a long bubble bath, or a good book to pull you back for a while. Find out what will give you a rest and then make sure to take your time regularly. Your diet can still be so healthy, a life in which the stress reigns, does nobody good.

9. Sleep more

People's need for sleep cannot be more different: While some get along with five hours of sleep, others need eight hours or more to get through the day. Find out how much sleep is perfect for you and then make sure to get to bed in time. Of course, beating the strings every once in a while is fine - but try to develop a routine that will make you feel awake and well-rested during the day.

10. Be lenient

Actually, you had decided to eat fast food only once a month, but then you gave in to your cravings and ordered you a pizza - although you grabbed fries and burgers the day before yesterday! Do not handle yourself, that you cannot always keep the rules. You're just a human and sometimes you're just too lazy / exhausted/stressed to constantly worry about a healthy lifestyle. Be proud that you have already done so much for yourself. And remember, two steps before and one back, you're still making headway.

January 01, 2018

Causes of Diabetes

by wafa, in Health & Fitness

Millions of people have too sweet blood: they suffer from Causes of Diabetes. This means that your body no longer produces insulin or stops responding to the hormone. This has serious consequences. Normally, insulin transports the sugar from food into the cells, where it is immediately turned into energy. If this does not happen, the permanently high blood sugar level can destroy veins, nerves, and kidneys in the long term.

Experts distinguish between more than half a dozen different variants of the metabolic disorder that have different causes. However, the most common types of diabetes are type 1 diabetes and type 2 diabetes, which is presented below. The gestational diabetes is also considered.

Type 1 Diabetes

When the Body Fights itself

The importance of insulin is especially evident when it is missing. That's exactly what people with type 1 diabetes do. Your pancreas cannot produce the hormone because of the cells responsible for it, the beta cells, are almost completely destroyed. The result: the blood sugar rises to a lethal value.

Responsible for the mass dying of beta-cells is the immune system of people with type 1 diabetes. The body’s own defense does not recognize the beta-cells as part of the body, but classifies them as harmful invaders and destroys the supposed pests. Such misguided body defenses often appear as early as childhood or adolescence. Therefore, doctors call type 1 diabetes "adolescent diabetes". He can, however, occur at any age.

Measles Viruses Could be the Trigger

Some people with Type 1 diabetes have a genetic predisposition to the disease that they can inherit. However, for it to break out or continue, it probably needs an extra trigger.

Some scientists suspect that a viral infection can mislead the immune system so that it can no longer distinguish between its own cells and intruders. The suspected germs include measles, mumps, and rubella viruses. Even the so-called Coxsackie viruses are suspected of being able to manipulate the body's defense. These pathogens usually cause colds, but can also cause meningitis and heart muscle inflammation.

Type 2 Diabetes

Insulin works like a door opener

The hormone ensures that the body cells can absorb the sugar from the blood. However, people with type 2 diabetes need more and more insulin over the years to get the sugar into the cells because their cells become less sensitive to the hormone over time - until they stop responding. Some researchers suspect that the beta cells in the pancreas eventually cope with the constant overexertion and subsequently produce less or no insulin. To stay in the picture: The cell door then remains closed. 90 percent of all diabetics suffer from this form of diabetes.

Fast Food and Anger leave Cells Dull

When the cells stop responding to insulin, it usually has two causes. On the one hand, inheritance plays an important role in type 2 diabetes. If one parent is ill, the risk for the child is about 40 percent. If both mother and father have diabetes type 2, the risk for the child increases to 80 percent. But parents do not just inherit a diabetes gene. Scientists have been able to identify various metabolic genes involved in the development of type 2 diabetes in recent years.

In addition, an unhealthy lifestyle can promote this disease. The main risks are:

Obesity, especially the abdominal fat: Men with a waist circumference greater than 102 centimeters are three and a half times more likely to become diabetic than men with a normal waist circumference.

Too little exercise: If you sit a lot, you will gain weight faster. And overweight favors diabetes type 2.

Cigarettes: Smokers are twice as likely to become diabetic as non-smokers.

Poor rest: Sleep disturbances, snoring or breathing interruptions during sleep increase the likelihood of getting type 2 diabetes. Because when the sleep-wake cycle is disturbed, the body releases stress hormones. Such messengers make body cells quickly become insensitive to insulin.

Another explanation for the development of diabetes type 2 has the Lübeck researcher Achim Peters. He suspects that stress, frustration or grief can also cause diabetes. Emotional stress can upset the metabolism in the brain and lead to obesity and diabetes. This theory is not proven yet but would explain some bad habits.

Gestational diabetes

It starts when the abdomen starts to thicken, and it usually ends when the baby is there: Three to seven percent of all pregnant women in Central Europe develop gestational diabetes due to altered metabolism.

The triggers for this form of diabetes are probably hormones that are produced in particularly high quantities during pregnancy. These include the female hormones estrogenic, progestin and the so-called placental lactogenic.

In addition, some women have cravings during pregnancy, so they take a lot of sweets. In order to cope with the large amounts of sugar, the pancreas releases more and more insulin. In some women, the organ with the production is no longer behind, in others, the cells no longer respond to the hormone. The result in both cases: The blood sugar value shoots up.

The risk of getting gestational diabetes increases among women who are overweight, have had diabetes in their family, have had more miscarriages, and are more than 30 years old at birth. It also increases if the women have already given birth to a baby over four kilos of birth weight, or if they have had too high blood glucose in a previous pregnancy.

Usually, after birth, everything returns to normal: the blood sugar level drops, the symptoms disappear. However, about half of all women with gestational diabetes fall ill with type 2 diabetes or, more rarely, with type 1 diabetes.

Other causes of diabetes

There are about a dozen different forms of diabetes. Compared with type 1 diabetes, type 2 and gestational diabetes, however, the other forms are very rare. Some are inherited, others are due to inflammation or tumors.

In one form, sufferers suffer from a specific genetic defect in the beta cells of the pancreas. As a result, they produce too little insulin. If other genomic snippets are damaged, there is enough insulin, but the hormone fails its effect because the cells do not respond to the messenger substance. Even so, diabetes can develop.

If the pancreas is inflamed for a long time or if a tumor grows in it, the insulin source can also dry up. And if the insulin-producing beta cells are already struck anyway, many