How to live a healthy life

Tips to help you overcome the obstacles of summer, adapt a healthier diet, maintain a healthy lifestyle and diet menu ideas for quick and healthy (However, the most important recommendation is to match Aishit- times, availability and personal preferences).

Fruits

It can be said that the fruits of summer are one of the pleasures of life for those who like fruit. Are diverse, rich colors, vitamins and minerals and fiber. However, they also be abundant in sugar and exceeded the recommended daily amount may cause high blood sugar and blood cholesterol increase triglyceride type.

How do we overcome the obstacle?

Recommended daily fruit intake for women: 2 servings, men: 3 servings. When to fruit contains about 60 JNF example:

Cup of melon, strawberry cup, half a medium mango, pineapple 1/3, 1 medium peach, 1 apple, 1 pear, 2 are used, 2 plums, 2 loquat, 2 figs, 2 kiwis, 10 cherries, pomegranate 125 grams.

We prefer whole fruit over drinking fruit smoothies (containing an average of 4 servings of fruit).

½ cup fruit smoothies provides 2 servings of fruit.

Add a dose of almond fruit or nut lowering the glycemic index (lowering blood glucose excretion). And you can also add vegetables to increase the volume and fullness. For example:

Recipe dose of fruit: a half cup of pomegranate or mango or 2 figs + lettuce, cucumbers + Baby and walnuts.

Oldorf- salad recipe for 4 servings: apple, 1/2 pineapple / canned pineapple and sugar not 3 tablespoons of cranberry + celery + candied walnuts + 2 tablespoons light mayonnaise ½ teaspoon salt + Atlantic + half lemon.

We avoid fruit with a very high glycemic index, especially in patients with high blood sugar, high cholesterol in the blood and interested in weight loss:

Watermelon, grapes, raisins and dates.

It is important we keep the meals and we avoid fruit snack. The recommended fruit servings you should eat a snack.

Popsicle and ice cream

One of the most significant obstacles to weight loss in summer are the ice cream and Hglidot- rich in sugar and fat. Due to the high temperature and the need for food liquids are becoming particularly requested and were crowned lenders linked to almost every entertainment at sea and in the pool.

How do we overcome the obstacle?

 Consider ice cream or popsicles as food favorite weekly integration, and a daily snack. Healthy and balanced diet is not a complete failure, but of reason, freedom and balance to combine the weekly menu.

We define two week advance Na snack.

We avoid ice cream for dessert. Dessert, extra meal, directly stored fat reserves, making it difficult for digestion and causes a feeling of heaviness, fatigue and discomfort instrumental.
We prefer yogurt over ice cream.
As for Hsorva- is not innocent at all. Rich sorbet sugar and high glycemic index in particular.

However, if it is better to eat fruit and nuts sweeten combined daily menu.

Drinking and Dehydration

Water is the second resource importance to life and health (after oxygen and long before food). Liquids are about 70% of the weight of our bodies and are responsible for the proper functioning of all body systems: temperature regulation, especially in the summer and stay in air conditioners, and maintaining metabolism, aid proper digestion and remove toxins and vital sense of satiety and weight loss.

Central control of hunger and thirst in the brain very close together and sometimes we recognize the sense of thirst and hunger and access to extra food to eat.

During the exercise, a lack of fluids is the main cause fatigue, loss of performance and coordination and muscle contraction. A 1% loss of body weight liquids, causes a decrease of 5% athletic performance ability.

On hot summer days and stay in air conditioners we lose more fluids and sometimes spend longer hours away from home and forget to drink or worse than many sweetened drinks or Diet associated with obesity, high blood sugar and damage to health.

How do we overcome the obstacle?

Let’s start the day with 2 cups of water on an empty stomach. This is great for improving digestive function, intestinal motility and removal of toxins.
We’ll try half an hour before each meal to drink a glass of water. This contributes to a feeling of fullness and reduced consumption leads to a more appropriate and food.
For those who love / the water you should try adding a slice of lemon, mint leaves or cinnamon stick. Or try lightly sparkling water or soda.
Drinking at room temperature healthier drinking very cold which weakens the digestive system.

Alcohol

Multi summer recreation and events where alcoholic beverages are served and cocktails. The recommended amount of alcohol contributes to health and mood, for the proper functioning of the liver and improving dissolution and utilize fat and cholesterol. However, should more than the recommended amount is harmful to health, contributes generously fat tissue and can cause liver damage.

In addition, alcohol is high in calories and high in sugar (1 gram of alcohol equals 7 JNF and 1 g protein / carbohydrate equals 4 JNF) is inhibited eliminates excessive food consumption and often lesser quality.

Just to buy Size measure: a glass of dry wine contains 120 JNF, 330 ml of beer contains 150 JNF and 60 ml of vodka / defected to contain 170 JNF.

How do we overcome this obstacle?

  •  Keep your recommended daily intake: Women: 1 cup of alcohol and men: 2 cups of alcohol.
  •   We prefer wine or champagne over cocktails rich in sugar.
  •  We design the adjacent pre-dinner drinking alcohol (before we start drinking).
  •  We will limit the amount of carbohydrates in the meal to balance the ratio of the major food groups.
  •   You can dilute the alcohol in the ice.
  • Should incorporate drinking water and avoid drinking alcohol for saturation.


Exercise

As more hot and humidity rise greater sense of exhaustion and her desire to give up the practice.

How do we deal with this obstacle?

If you know / the most typical yourself energetic in the morning you can stay ahead of the workout. If you know / the most typical yourself energetic evening time can be after the training hours when the weather is more convenient.
Proper and quality drinking water during the day and avoiding heavy meals and onerous help us keep the energy and alertness.
Drinking a glass of cool water near the beginning of the training will help improve the energy and alertness.
Also, shower with lukewarm water.
Will be helpful to increase the motivation as preferred music, advance preparation of clothing and equipment, new clothing, coordination with member / e and more ..
On hot summer days you should consider a subscription in the gym. Choosing the gym is done according to your convenience and proximity to the workplace or the home.

Holidays and Hotels

Dining rooms abundance and variety of foods in the form of submission that encourages us to fill the plate beyond the purpose and often high-fat foods and calories and sometimes even second and third round.

The direct result is a feeling of heaviness, discomfort, extra weight and fat and less fun holiday activities.

How do we overcome this obstacle?

Refrain from getting hungry for lunch. Should come with almonds and walnuts eaten between meals.
At the entrance to the dining room, just before we start the load on the plate:

Phase 1 will scan the selection and choose the foods that we would like to give them up.

It is not impossible to eat everything-but not everything.

Step 2 We’ll start with vegetables, add the foods we choose.

Step 3 was filled with a single plate.

Step 4 we’ll be sure to drink quality even in the dining room.

You should maintain a balanced ratio: 50% vegetables, 20% protein, 10% fat and 20% carbohydrate

There is a tendency to feel that we are missing out if we do not eat or drink it all. However, the exact opposite is true.

Events and Weddings

The most popular season to get married it is the summer season. Number and frequency with which events are growing and excessive consumption of calories starting entrees we hardly put them heart and caloric equivalent full meal (if not more). These plus sweetened drink or cocktail. Then sit down for an appetizer, main course, dessert and a few glasses of water.

How do we overcome this obstacle?

Use it as a blow-Should not we get hungry event. To maintain weight loss and normal metabolism should not starve ourselves on the wrong event thought We’ll save” calories.

Such hunger indicates a slowing metabolism and meal time is too large excess oil.

About two hours and a half before the event you should eat a sandwich / salad healthy home. For example, tuna salad sandwich with hummus plus vegetables.

When the reception and starters will scan a variety of carefully selected foods and one small plate or we give up and wait for the main course. You can grab a quality beverage invitee event will focus on the call and updates.
With the settlement table, scan again and select from a variety of foods to open or healthy salads or just give up and wait for the main course tolerance.
The main course you should ask for the dressing on the side and avoid the fried dishes.
If we decided not to give up the dessert, you should reduce or give up the extra carbohydrates.
Finally, we dance, we went around, talk, laugh and enjoy much more.

Excursions

The summer season is characterized trips around the country and long days away from home in the sea or the pool. Hours without meals, snacks, ice cream, snacks and drinks not quality.

How do we overcome this obstacle?

Organized in advance will save us from unnecessary temptations, will prevent a great famine in time for my grasp size and eating too much and will protect the metabolism and weight loss.

Sandwiches light long days. For example, hummus, low-fat cheese (goat cheese priority / sheep), ham home type along with a box of vegetables or fruit plus a box of nuts or almonds.

Diet menus and ideas

Healthy menu is divided into 6 meals, larger 3 and 3 small. Be true to keep a minimum of two hours difference between each meal and at most three hours.

Sample menu for Women (1200 JNF)

2 cups of water in the morning on an empty stomach

Drinking

1 slice whole wheat bread / 2 slices of bread / cracker Rye

+ Egg + 1/3 avocado / tablespoon goat cheese / 3 tablespoons of hummus

+ Vegetables

If you are not accustomed to feed in the morning, you can gradually accustom your body to start with fruit along with some almonds or walnuts.

Breakfast

Half an hour before a meal is recommended to drink 2 cups water

1 fruit / vegetable

Almond + 7-9 / 2 whole walnuts / 150 ml goat yogurt

Or 2 slices of bread and 4 slices of smoked salmon / ham have / 1/2 can of tuna

Snack

Half an hour before a meal is recommended to drink 2 cups water

180 grams of fish / chicken breast 180 g / 100 g beef

+ 1 / 3- 1/2 cup cooked cereal Rice / quinoa / whole wheat pasta / small sweet potato

+ Rich vegetable salad / vegetables steamed

Lunch

Half an hour before a meal is recommended to drink 2 cups water

1 fruit / vegetable

Almond + 5-7 / 2 whole walnuts / 150 ml goat yogurt

Or 1 cup cooked beans + legume Cmg’adra (rice and lentils)

Snack

Half an hour before a meal is recommended to drink 2 cups water

2/3 can of tuna / 180 g fish / Shakshuka / 2 vegetable omelet eggs

+ 3 spoonfuls of cooked cereal Rice / 1 slice whole wheat bread / small sweet potato

+ Salad / vegetables coarsely cut / steamed vegetables

Or a single plate Biroa- carb meat / fish + salad

+ 1 cup of alcohol

+ A glass of water

Dinner

Sample Menu for men (1500 JNF)

2 cups of water in the morning on an empty stomach

Drinking

2 slices whole wheat bread / 4 slices bread

+ Egg + 1/3 avocado / 3 tablespoons goat cheese / 3 tablespoons of hummus

+ Vegetables

If you do not normally eat in the morning, you can gradually accustom your body to start with fruit along with some almonds or walnuts.

Breakfast

Half an hour before a meal is recommended to drink 2 cups water

1 fruit / vegetable

Almond + 7-9 / 2 whole walnuts / 150 ml goat yogurt

Or 2 slices of whole wheat bread + 4 slices smoked salmon / ham have / 1/2 can of tuna

Snack

Half an hour before a meal is recommended to drink 2 cups water

200 g fish / chicken breast 200g / 150g beef

+ 1/2 cup cooked cereal Rice / quinoa / whole wheat pasta / medium sweet potato

+ Rich vegetable salad / vegetable soup

Lunch

Half an hour before a meal is recommended to drink 2 cups water

1 fruit / vegetable

Almond + 7-9 / 2 whole walnuts / 150 ml goat yogurt

Or a half cup cooked beans + legume Cmg’adra (rice and lentils)

Snack

Half an hour before a meal is recommended to drink 2 cups water

Tuna / 200 g fish / Shakshuka / 2 vegetable omelet eggs

+ 1/2 cup cooked cereal Rice / 2 slices whole wheat bread / sweet potato

+ Cooked vegetables

Or a single plate Biroa- carb meat / fish + salad

+ 2 glasses of alcohol

+ A glass of water

Dinner

In summary,

For summer fun, energetic, well-built and healthier diet should we plan in advance and we will identify personal obstacles, we’ll be sure to drink enough quality and Nazn the allure trips, celebrations and events.