How to survive Christmas without getting fat

By now, many of us already have a business cocktail, a department meal and a dinner with friends. And that Christmas has not started yet. Ahead, we have two weeks of intense social life and lots of food. Not getting fat seems an impossible mission, and for many it is. According to experts, people normally earn between 2 and 4 kilos during these holidays.

If you also want to avoid this outcome, these are the tips you should take into account.

Do not deprive yourself on the indicated days. “Christmas Eve, Christmas dinner, New Year’s Eve dinner, New Year’s dinner , if there is no pathology, it is totally forbidden to diet”. Those days we must enjoy the delicacies that have historically been cooked in the cuisine of our family, but always in moderation. Even people who follow a diet (of thinning) should not do it on the dates indicated; “There is a psychological part that you have to take care of and it can not be that on Christmas Eve you have a grilled steak”.

Not the fast. “It is counterproductive to compensate the Christmas meal with not having dinner that day or directly to fast the next day or just to drink liquids”. It is always necessary to eat food since fasting could have a rebound effect and cause the alteration of energy and hormonal processes. If you want to compensate these meals, it is recommended to eat fewer calories the rest of the day but never eliminate solid foods: “On Christmas Eve we can eat a salad and two pieces of fruit and at Christmas, have two yogurts and an apple”.

Routine the rest of the week. The days indicated are to enjoy the food and the rest of days to recover the routine. Between event and event, it is advisable to “eat what we usually eat during the week”. That way we will not ingest more calories than normal.

Prohibited leftovers. They are the biggest enemy of the scale during the holidays. it is only finds two possible endings for these foods: “Let the children eat them or freeze them and organize a meal with them for the whole family at the end of the month”. Not following these tips would take us to eat party menu (much more caloric) during all the holidays. Also the Christmas leftovers are tempting between food and food.

Keep the sweets in a closed place. They are not forbidden but you have to think that they are the dessert of the parties, that is why “we only have to take them out on the indicated days or if we have a visit”. The rest of the week sweets must be under lock and key. If we have them in sight, it is easy to fall into the temptation to bite at any time.

Fruit, vegetables and whole products. “It is highly recommended to increase your consumption during these dates and even incorporate it in the dinners and festive meals”. Vegetables barely contribute calories while in turn produce satiety during and after meals. In addition, being rich in vegetable fiber are absorbed more slowly so that hunger takes time to appear.

Drink a lot of water. Because if you drink water there will be other caloric fluids that you stop drinking. These would be sugary sodas or alcoholic beverages such as wine and beer. In addition, water provides a feeling of fullness and contributes to less hunger. For this it is advisable to drink two glasses just before starting a main meal.

Walk. If you play sports normally, chances are you will not leave at parties. But if your life is more sedentary you should leave this routine aside at least during these two weeks. It is best to go for a walk every day for at least 35 minutes. As incredible as it may seem, walking at a speed near 7.5 kilometers per hour burns more calories than running at 10 kilometers per hour. The reason is that when walking, more muscles are involved.

Merry Christmas Everyone!

See you soon

Ney

6 signs that you eat to “hiding” what you really feel

Several countries in the world, faces a serious problem of overweight and obesity in its adult population. A situation that could be caused by a characteristic that differentiates humans from animals: feelings.

According to a study published in the Journal of Clinical Investigation, the hormones in our stomach communicate directly with the brain, causing a pleasurable sensation. This explains why there are some people who feel the need to consume sweet or fatty foods when they experience sadness or anguish.

Does your heart dominate everything?
The relationship between the brain and stomach is so close that even when you experience love, the “butterflies” feel in the abdomen. However, not everything is good. There are times when you eat to hide feelings that are not pleasant causing, in the long term, a problem.

For this reason we present the following signals that can indicate you eat to hide your emotions.

 

1. Emotional hunger starts suddenly. Everything opposite to the physics that happens gradually.

 

2. When you are eating to mitigate a feeling it does not matter if your stomach is full or empty, you only need to eat. In this case, you tend to choose a specific food, since you do not like any food; a contrary situation happens when it is due to hunger.

 

3. It requires immediate satisfaction. In specific about an unhealthy food.

 

4. It does not matter if you are full. You feel the need to keep eating, regardless of whether this causes you discomfort (pain or inflammation).

 

5. New emotions arise. After the excess of food there is a feeling of guilt.

 

6. You experience a degree of control. With each bite you think the situation begins to calm down and you feel more confident about what is going to happen.

 

The American College of Cardiology, points out that an excellent tip to avoid eating for emotions is the following: stop and take deep breaths before you start eating your food.

 

A balanced diet not only takes care of your physical well-being, also emotionally.

Thanks for reading

see you soon

Ney

How to reduce cholesterol levels naturally

Certainly, having high levels of cholesterol in the blood, is synonymous with leading an unhealthy lifestyle and that has as a consequence the appearance of many cardiovascular diseases that, today, are positioned as one of the leading causes of death in the most developed countries.
For that reason it is that having cholesterol levels at bay is a recommendation widely spoken among doctors, in order to improve the quality of life of their patients.

The most effective way to achieve this is by eating a balanced diet in which fats, especially saturated fats, have a low incidence within it. People who already suffer from overweight and obesity usually tend to have a very bad lipid profile, so fighting against excess bad cholesterol in the blood, in principle, can only be combated through regulation of the body weight.

When that happens, both bad cholesterol and triglycerides usually decrease significantly, while increasing HDL levels, also known as good cholesterol and which is responsible for eliminating the remaining bad cholesterol residues trapped in the arterial walls and that are directly responsible for the development of diseases such as atherosclerosis.

Of course, losing excess body fat can only be achieved through a hypocaloric diet, that is, one in which a lower number of calories are consumed than the body spends daily. However, it must be understood that in this case, the diet should not be based solely on the count of calories that are eaten and calories that are used, either in the exercise or by the basal activity, but to start the root problem , it will be necessary to make significant changes in the way one feeds; opting for the consumption of natural products rich in fibers, nutrients and essential oils such as fruits, vegetables, some fish, eggs, oats, ctc.

Follow a diet low in calories, but in which most of these come through processed products such as bottled soft drinks, sweet breads, refried, among others, very little will achieve results that really matter.

It is necessary to point out about the consumption of fats in specific diets to reduce triglycerides. In this case, we must take into account the existence of good fats as bad fats. Clearly, our priority is to increase the consumption of good, reducing or even avoiding almost all of the bad fats, because in fact, these are necessary to carry some vital functions of the body. However, we must remember that the ideal would be to consume 2% of the total daily calories from bad fats.

What types of food should we avoid because of its high triglyceride content?
The list of foods that we should avoid when we have a high level of triglycerides in the blood, is undoubtedly very considerable, so when making a more specific selection, we can create a classification of three groups and based on their characteristics , guide us to know if these are good or not for our health.

In general, these types of meals are usually loaded with large amounts of calories which, among other problems, contribute to the accumulation of fat in the body and which, in turn, also raise the levels of bad cholesterol and triglycerides, causing their consumption result in a vicious circle totally harmful to the organism.

Products rich in saturated fats: saturated fats, as mentioned above, are the worst enemy of our cardiovascular system. Many of the products that have a high content of this compound are present in oils of animal origin such as chicken skin, whole milk derivatives and butter.

Products rich in trans fats: Trans fats have gained great popularity worldwide in recent years, although certainly, for the worse. And is that this type of lipids are characterized because they are created from the solidification of oils, adding hydrogen. The result is that a much more resistant fat is obtained and that is added to the products of general consumption to increase its life time, improve its texture and flavor. Today, a large number of products contain trans fats, such as frozen food, industrial bakery and practically any processed oil used in the stalls and fast food restaurants. The most heartbreaking effect they have on health is precisely that they contribute to increase the levels of triglycerides and bad cholesterol in the blood, in addition to that it has been found that people who consume a greater amount of this type of fat, are more susceptible to suffer anxiety and depression.
Products rich in sugar: It is not that sugar contains fat as such, but rather, the problem of this type of food is that they tend to contribute large amounts of calories, leading to the accumulation of fat. In addition, it has been known with great certainty that increasing the consumption of sugars encourages the production of the hormone insulin and that prevents fats can be used as a source of energy, while in large quantities, leads to the development of diabetes type 2.
Recommended foods to reduce the level of triglycerides
In addition to following a diet low in calories and eating in a balanced way, we can give priority to certain foods that are known with certainty, they will help us to reduce the levels of triglycerides.
From the outset, these must have a low or preferably no input of calories from sugars and bad fats. Second, they must be rich in fiber and have a high concentration of healthy fats. Dietary plans such as the ketogenic diet have proven to be extremely effective in counteracting the problems caused by excess fat in the body.

Specifically, we must include some foods such as:

Milks, yogurts and ice creams
Fish: tuna, salmon, mackerel, sardines
Chicken breast or turkey
Low fat ham
Olive oil, avocado, coconut, canola
Nuts, especially nuts, prunes and apricots
Avocados
Vegetables, vegetables
etc
However, in case of not taking a ketogenic diet, the variety of foods to be included becomes much larger, and may include some such as:

Whole pasta
Whole cereals
Integral rice
Fruits and vegetables
And in general, foods rich in low glycemic index carbohydrates (compounds)
Remedies to reduce triglyceride levels in the blood
In addition to food, we can always count on some external help that allows us to level the levels of triglycerides effectively. For this objective we can resort to the use of pharmaceutical drugs that will undoubtedly cause us great relief from the first intake, although with the disadvantage that these are not always well assimilated by the body, causing serious side effects), and without mentioning that in Most of the time, they result in a large outlay of money.

As a solution to this problem, we can opt for home remedies making use of medicinal herbs easily available at any herbalist store.

Horsetail: This plant is characterized by providing a long series of benefits for the body. In this case, and thanks to its high content in silicon, can help us to regenerate the arteries naturally, bringing as a consequence a greater fluidity of the bloodstream by eliminating the waste of fat embedded in the arterial walls. To fight against this problem it is recommended to take an infusion of horsetail, adding one to two small spoons to each preparation.
Dandelion: It is another ideal medicinal plant to improve the health of the organism in general, since it helps to purify the liver. A healthy liver without much stress is essential to eliminate all body waste that is contracted through a poor diet or even by the contaminated environment. In addition to that, having less toxins in the body, the immune system is strengthened, making us strong to suffer diseases and infections by viruses and bacteria. It would be advisable to drink an infusion of dandelion, adding one or two tablespoons of the product to a cup with hot water.
Ginkgo biloba: It is a plant capable of dilating the capillaries of the body, but also the veins and arteries, thus improving blood circulation, allowing the transport of oxygen and nutrients and, consequently, reducing waste in the arterial walls. The recommended dose of ginkgo biloba is one infusion per day with two tablespoons per cup of water.
Linden: Linden is another plant that acts as a powerful, in addition to helping to prevent blood clots by promoting the flow of this. Drink a cup of linden with two tablespoons of the product in a cup of water.

Thanks for reading

see you soon

Ney