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DRINK GREEN TEA ON AN FASTING TO LOSE WEIGHT

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DRINK GREEN TEA ON AN FASTING TO LOSE WEIGHT

Now that you know why you should drink this drink, we are going to teach you how to drink green tea to lose weight.

In the first place, taking into account all its benefits that burn fat and antioxidants for the body, we can consider changing our morning coffee for a cup of tea. Drinking green tea on an empty stomach with a few drops of lemon juice can accelerate the results of green tea to lose weight in the abdomen.

Also, remember that green tea has theine, so it can serve as a stimulant and a perfect substitute for caffeine. However, you should be aware that the abuse of this drink can cause insomnia and an excessively altered state of mind. That’s why never exceed 5 cups a day.

Also keep in mind that this drink may not be very beneficial for those who suffer from anemia, since it can hinder the absorption of iron contained in food. On the other hand, anyone who is taking any type of medication due to a pathology (especially those who have tension problems ) should see a doctor for advice before incorporating several cups of tea a day into their diet.

Also, remember that the most effective way to lose weight is by drinking a cup half an hour after each meal. If you add a balanced diet and adequate caloric intake to this habit, you can be sure that you will lose weight.

However, when you go to drink green tea before bed, remember that a minimum of two hours must pass between intake and the moment you go to bed. This way you will avoid suffering from insomnia.

Finally, on how to drink green tea to lose weight, we can only tell you that it is better to drink it hot than cold to enhance all its beneficial effects.

 

DIFFERENT WAYS OF DRINKING GREEN TEA

Although the most widespread way to drink this type of tea is as an infusion, you can also take it as:

-Powdered tea: this format is widely used to create smoothies. Green tea with avocado is especially tasty, helps to lose weight, and provides a large number of nutrients.

-Green tea capsules: for those people who do not have time to waste preparing a natural tea, green tea is also slimming in capsules, so they can opt for this practical option (we believe that natural is better than superficial ).

 

GREEN TEA LOSES LOSS FOR HOW LONG?

Many are opinions of green tea to lose weight, and although this article deals with it, you should not understand this drink as a kind of “miracle potion” to lose weight. A healthy diet, that is, one that does not include more fats and sugars than the body needs, is key so green tea can help you recover your figure.

Physical exercise is another of the variables that you must take into account when analyzing the weight loss formula. An active lifestyle enhances the fat-burning effect of green tea.

If we take both aspects into account, we can conclude that, although green tea to lose weight is effective, exact dates cannot be given on how long it will take to lose 1, 2, 3, or 5 kilos. It all largely depends on your exercise and eating habits.

But this is not the only formula that you should use if you want to get rid of those extra kilos. Green tea is a really effective supplement, but it should always be accompanied by healthy food and physical activity.

 

WHERE TO TAKE QUALITY GREEN TEA?

Now that you know how to drink green tea, head over to El Fermín if you want a quality infusion. In addition, we guarantee that you will be able to drink it in a calm and cozy environment so that you can enjoy this healthy drink to the fullest.

Don’t your friends and family know about the benefits of green tea yet? Share this article with them and help them maintain their ideal weight thanks to this well-known infusion.

Fat-burning weight loss teas

From the comfort of our homes, we can prepare certain types of teas that help us burn fat and lose weight. Especially that abdominal fat that accumulates very easily, but with great difficulty we manage to eliminate.

These teas, in addition to helping us burn fat, also provide us with other properties that make them very interesting and good for our health. Keep in mind, it is not about magic teas either, everything must be accompanied by healthy habits, such as a healthy and low-fat diet and frequent exercise.

Fat-burning weight loss teas.

ginger tea

Its preparation is super easy, you just need to boil a little piece of ginger with a little cinnamon, a few drops of lemon, and sweeten a little honey. It is necessary to strain. Use just a little bit of ginger for one cup, because ginger has a spicy kick to it.

Ginger helps to increase body temperature naturally, helping us to eliminate body fat more quickly. In addition, it also helps reduce inflammation of the belly and prevent swelling.

Green Tea


It is super effective for burning fat and incidentally reducing weight and reducing abdominal circumference, since this type of tea contains antioxidants that help the body release substances that stimulate fat burning; You can find this tea already ready in supermarkets or health food stores.

Green tea also has other extraordinary benefits such as anti-inflammatory, antidiabetic, and antibacterial effects. Its antioxidant effect also helps to reduce the risk of certain types of cancer such as gastrointestinal, prostate, bladder, ovarian, breast, and lung.

Cinnamon and Apple Tea


To prepare this tea you can use only the peel of the apple or the split fruit, but without peeling it, add a few splinters of cinnamon to the infusion. It is not necessary to sweeten, but if you prefer you can do it with a teaspoon of honey.

The apple helps speed up the metabolism, essential to losing weight and burning fat; for its part, cinnamon has slimming properties, reduces inflammation of the abdomen, stimulates digestion, and helps us reduce the feeling of hunger.

Fenugreek Tea with Artichoke

Fenugreek or fenugreek is a spice with a strong and spicy flavor, widely used in Indian cuisine, especially to make curries. This spice is useful to treat constipation problems, relieve menstrual cramps or treat diabetes.

The mixture of fenugreek and artichoke helps in weight loss because, in addition to its high fiber content that relieves constipation, it also generates a feeling of fullness. It is very simple to prepare, in a cup add boiling water, add half a teaspoon of fenugreek powder, and a tablespoon of dried artichoke leaves. Let stand for 10 minutes and then strain.

Red tea


It has a very powerful slimming effect, because, in addition to increasing metabolism, it also increases body temperature, causing us to burn more calories found in fat deposits that are often stored in the abdominal area.

Find red tea in health food stores or supermarkets and take advantage of its other benefits such as: avoiding fluid retention, eliminating toxins, stimulating gallbladder function, and reducing cholesterol and triglyceride levels.

Jamaican tea

You need a handful of dried Jamaican leaves, water, and if you want to sweeten a tablespoon of honey. Put the water with Jamaica leaves to boil, let it boil for 5 minutes, turn it off, and let it rest for 10 more minutes. Sweeten and serve.

The Jamaica helps to eliminate the liquids that we have retained because it has a natural diuretic effect, this stimulates the release of toxins from the kidneys and the liver, essential to lose weight. It also contains minerals such as calcium, phosphorus, and iron; and vitamins such as A, B1, C, and E.

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Diet Plans

Hot and cold water for healthy life style

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Know the benefits and drawbacks of drinking cold water and hot water

Cold water VS water at room temperature, which is better? Surely you have read several news and studies on the benefits and disadvantages of drinking cold water. Below we will try to clarify the most common doubts about drinking cold water.

 

Some of the myths about drinking ice water after sports

We know that during and after practicing sports it is very important to hydrate properly, this implies not only drinking but doing it correctly. Each person, depending on their weight, their constitution, their physical shape, and how much they sweat during exercise, will need to ingest a certain amount of liquids and will also do so in a specific way. Today we are going to talk about the ideal temperature of water to drink after exercising because it is a subject that generates many doubts and urban legends.

 

Drinking cold water after exercise can cause hydrocution (digestion cut)


In some articles, you can read that drinking cold water after sports is beneficial, since you manage to regulate your body temperature more quickly and promote recovery. This is not always the case, it may be the case in some people, but it is true that drinking cold water after performing an intense exercise can end up in a cut of digestion, due to the contact of cold water with the body, which is located a much higher temperature at that time.

Thus, the most suitable thing to do sports is to drink water at room temperature, if possible, in small sips and frequently. In this way, the body will better assimilate water. Consult this article by our collaborator and athlete Emma Roca on hydration in sports to learn more about this topic and demystify the fact that drinking cold water is the best solution to hydrate after playing sports.

Can cold water help lose weight? Don’t get carried away by myths

Drinking cold water is said to help lose weight. This statement is based on the fact that the key to losing weight lies in stimulating the metabolism to burn more calories. Drinking cold water or even taking a cold shower can boost your metabolism in order to regulate body heat. Although drinking cold drinks in the morning generates a thermic effect since the body has to work harder and speed up the metabolism to bring the temperature of the water down to that of the body, the calories that can be lost in this way are few, so we are inclined to recommend a healthy lifestyle: exercise regularly and a balanced diet. Any diet to lose weight has to be personalized, according to your needs, and prepared by a nutritionist dietitian.

Drink cold water

Drink cold water after eating, better water at room temperature .According to what some experts say, cold water after a meal can cause indigestion and it is preferable to drink an infusion or something hot to favor the digestive system and kidneys. Experts recommend drinking warm or hot water to ensure good digestion and remove toxins from the body. Therefore, it is preferable to drink warm water when doing sports and after eating, but this does not mean that you have to give up drinking cold water, as long as you take it at the right time.

Why drinking hot water is good for health?


1. clean inside

Drinking a glass of warm water when you get up is the equivalent of taking a shower inside your body. It helps to eliminate toxins and remains of dinner that is not digested, facilitates bowel movements, helps control blood pressure, lose weight, better cope with colds or avoid constipation, combat stress, and anxiety, decongests, and even it’s detoxifying. A glass of warm water, when you wake up, helps to eliminate toxins and the remains of dinner from the previous day. The steam that the hot water emits and that is inhaled when bringing the cup closer to the mouth helps to clear the nostrils Getty Images
But even if it doesn’t have those benefits, it does have one advantage, and that’s that it doesn’t do any damage either. Its only drawback is that it can cause burns in the throat and trachea if it is ingested at a higher temperature than recommended.

Congestion is caused by the deposition of mucus. If it is the chest, it affects the tubes through which air enters the lungs, which become inflamed. Drinking warm water throughout the day helps to dilute and expel mucus. It also has the ability to warm the mucous membranes found in the sinuses of the nose and throat and relieve dryness caused by colds.

2. Improves digestion

Drinking a glass of hot water on an empty stomach stimulates the elimination of toxins and is beneficial for the digestive system in general. The high temperature makes it easier to dilute the residues deposited in the esophagus once the food for dinner is digested. Likewise, it causes accumulated fat to dissolve, while cold water solidifies it and makes it difficult for it to be expelled. It also facilitates the transit of food that is difficult for us to digest.

3. It affects the central nervous system

It is known that not being hydrated enough can have a negative impact on the nervous system and affect brain function and mood. According to a study published in the journal Nature in 2019, findings suggest that drinking water can have positive effects on brain activation and anxiety reduction during programmed activities. The study indicated that participants who consumed water experienced increased brain activity, indicating improved cognitive functioning, while those with anxiety reported a decrease in their anxiety levels. These results highlight the potential benefits of water consumption beyond hydration, emphasizing its impact on mental and cognitive well-being.

 

4. Reduces chills

These are a natural response of the body during a bad cold, and drinking warm liquids reduces this. In a study entitled “Staying warm in the cold with a hot drink: the role of visceral thermoreceptors”, which was published in 2017 in the Multidisciplinary Biomedical Journal, from Austin (United States), participants were covered with a species in a suit through which water was circulated at a temperature close to freezing while they were made to drink water at different temperatures, up to about 55 degrees. The researchers found that when they drank the warmer water, the individuals had to make less effort to maintain their body temperature.

5. Improves blood circulation

It is known that a hot water bath helps the circulatory system, that is, veins and arteries, to dilate and blood to circulate more efficiently throughout the body. Water acts in the same way when ingested. It is a relaxant, and if you take a bath or drink it before going to bed, it makes it easier to sleep.

Could lower stress levels
If it is accepted that drinking hot water positively affects the central nervous system, it makes sense that it makes you feel less anxious. Being well-hydrated can improve mood and relaxation levels. And therefore be favorable in depressive states.

6. Weight loss

What hot water does when you drink it without having ingested anything is that it increases body temperature and puts the metabolism into operation more immediately. A study published in 2003 in the Public Library of Medicine, entitled “Water-induced thermogenesis”, showed that drinking a pint of water before eating increased metabolism by 30%. That in turn speeds up fat burning, which helps you lose weight. The drink is even more effective if a few drops of lemon or cider vinegar are added to it. It also causes the feeling of being full and helps to absorb nutrients, so that they are used much more without having to eat more calories and avoid snacking between meals.

7. Improves the appearance of skin and hair

The body tends to accumulate dirt, grease, and toxins from the air, which clogs the pores and causes skin aging, acne problems, the appearance of spots, and other skin problems. It also keeps hair more hydrated and healthy.

8. Hot water improves joint movements

Drinking hot or warm water improves joint movements. Based on anecdotal evidence, hot water has been reported to have a positive effect on joint movements. Many people claim that soaking in hot water or applying hot water packs to joints can provide temporary relief and improve flexibility. While there is limited scientific research specifically addressing this claim, the warmth from hot water can help relax muscles and increase blood flow to joints, which could reduce stiffness and improve the range of motion. However, it is important to note that individual experiences may vary, and it is always advisable to consult with a healthcare professional for proper diagnosis and treatment of joint-related problems.

9. Reduce pain

In the same way that hot water is used to relieve certain muscle injuries, drinking warm water has that effect on the body. While hot water is commonly used to relieve certain muscle injuries, the claim that drinking warm water has a similar effect on the body is not well supported by scientific evidence. While warm water can provide a relaxing sensation when consumed, there is limited research linking it specifically to muscle injury recovery or internal benefits. It is important to note that muscle injuries require proper medical care and treatment, and consuming warm water alone may not be enough for proper healing. If you have concerns about muscle injuries or any health problem, it is recommended to consult with a health professional for an accurate diagnosis and appropriate treatment options. Improves joint movements and provides elasticity. Although it must be avoided in case of severe inflammation.

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Uncategorized

5 effective natural steps for weight loss

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What is “fast” weight loss?

It has been observed among people trying to lose weight that they typically lose about 1 to 2 lbs (0.5 to 0.9 kg) per week.

While losing 10 pounds (4.5 kg) in a week may be technically possible for some people—especially those who are overweight—it’s not realistic for most.

Therefore, we consider losing more than 2 lbs. (0.9 kg) per week to be “quick” weight loss. Still, that may not seem fast enough to many people.

And what about severe caloric restriction?
What if you only eat 500 or 600 calories a day? While drastically cutting calories can make you lose weight quickly, consuming far fewer than your body needs can be counterproductive.

Severe caloric restriction can make you feel very hungry, deprived, and fatigued. And not only that, it often causes loss of muscle or lean mass.

Generally speaking, the more lean mass you have, the more calories your body burns at rest. Losing muscle from very low-calorie diets can slow metabolism, making it more likely to gain weight back in the future.

So losing weight quickly with severe caloric restriction may not be a good idea for many people.

A fast, healthy, and sustainable weight loss
Is it possible to lose weight quickly and permanently? Yes of course.

Recent research seems to indicate that people who lose weight quickly have the same chance of maintaining their weight loss as those who lose weight more gradually. Also, maintaining lean mass appears to reduce the risk of regaining lost weight, no matter how long it took to lose weight.

Therefore, to lose weight quickly but also healthy and sustainably, try to lose fat without losing muscle.

In addition, there are several factors that influence how quickly you can lose weight. Women normally lose weight more slowly than men. Since the metabolic rate tends to decline with age, older women may lose weight at a slower rate than younger men and women, despite exerting themselves as much or more.

Do you want to start losing fat in a healthy way while enjoying delicious and nutritious food that does not leave you feeling hungry or deprived?

Below, you will find the simple steps to start losing weight fast.

5 simple Steps to lose weight Quickly

1. Reduce carbs

Eliminate carbohydrate-rich foods such as sweets, bread, pasta, fruit, and similar items from your diet. Eating low carb can significantly speed up weight loss for a number of reasons.

For starters, according to high-quality research, very low-carb diets—also known as keto diets —reduce hunger. This allows you to eat less and lose weight quickly without purposely restricting calories and without feeling hungry or deprived.

Several studies have shown that low-carb eating is more effective than other diets for fast fat loss.

This impressive fat loss may be due in part to the reduction in insulin levels that occurs when eating ketogenic ally. When insulin levels are low, the body is predisposed to burn fat instead of storing it.

 

Eating 20 or fewer grams of net carbs (total carbs minus fiber) a day may get the fastest results.

But instead of counting all carbs, you can simply choose the foods from the keto diet list below and abstain from any foods that aren’t on it.

Note: Be sure to read our tips for avoiding or minimizing keto flu symptoms before you start eating low-carb.

 

2. Eat plenty of protein

Protein is an essential nutrient that your body needs to survive and thrive. Additionally, increasing your protein intake can help speed up your weight loss.

First, protein can suppress your appetite by triggering the release of hormones that help you feel full and satiated.

Also, protein has a greater “thermal effect” than fat and carbohydrates. That means the body burns slightly more calories digesting protein compared to the other two macronutrients.

Eating plenty of protein can also help you preserve all-important lean mass and prevent your metabolism from slowing down while you lose weight.

In fact, several systematic reviews of randomized controlled trials have shown that diets higher in protein often promote weight loss while preserving muscle.

We recommend consuming 1.2 to 2 grams of protein per day for each kilogram of reference weight or ideal body weight. For example, a woman who currently weighs 170 lbs. (77 kg) but whose ideal body weight (or reference weight) is 130 lbs. (59 kg) would aim to eat 71 to 100 g of protein per day.

 

3. Maintain a moderate intake of fat

When you want to drop pounds quickly, eating less fat may make sense.

However, it is not a good idea to follow a diet that is both low in carbohydrates and low in fat. You’ll probably end up feeling deprived within a few days or weeks, and it’s certainly not viable in the long run. There is no need to fear fat.

That being said, eating excessive amounts of fat is not a good strategy to lose weight quickly. Even on a very low-carb diet, eating more fat than your body needs can slow down weight loss rather than speed it up.

Avoid adding excessive amounts of butter, heavy cream, or other fats to your food. Also, avoid or minimize the consumption of fat bombs or similar treats that provide very little protein or other nutrients.

Instead, eat just enough fat to give your food flavor and substance, but not so much that it fills you up. It allows your body to burn stored fat instead of the fat you consume.

 

4. Eat non-starchy vegetables

Green leafy vegetables and other non-starchy vegetables are excellent foods for quick weight loss. They are very low in carbs and calories, but provide fiber that can help you feel full.

The Atkins diet, which has helped millions of people lose weight, recommends eating two cups of leafy greens and one cup of other low-carb vegetables daily. This recommendation is intended to achieve rapid weight loss during the initial phase of the diet.

In the 2007 “A to Z” weight loss study, people on the Atkins diet lost an average of 10 lbs (4.5 kg) in the first two months, much more than people on the three other diets also under study. Other studies have also shown rapid weight loss in volunteers who included several daily servings of low-carb vegetables.

Although these studies cannot prove that vegetables caused weight loss, they do show that low-carb, high-fiber vegetables can be included in a diet for rapid weight loss.

How much low-carb vegetables should you eat? We recommend eating as many keto-friendly vegetables as you want while staying within your daily carb limit. For many people, this equates to two servings a day, but there is a lot of individual variation.

 

5. Engage in moderate exercise without overexerting yourself.

However, exercising regularly can provide benefits during weight loss.

Aerobic activities (eg, brisk walking or bicycling), and resistance exercise (eg, lifting weights) can increase your metabolic rate and help preserve muscle mass while you lose weight.

Although it is good to be physically active, exercising vigorously for several hours each day is neither necessary nor recommended for weight loss or good health. Plus, it can be overwhelming to make drastic diet and exercise routine changes at the same time.

So try doing weights, push-ups, or other resistance exercises for 15 to 30 minutes several times a week. Walk, run, dance, bike, or do some similar aerobic activity for 30 to 60 minutes most days if possible.

In short, try to move your body in some way on a daily basis without forcing yourself to do more than you can comfortably handle.

 

More info

How to plan meals to lose weight fast
Preparing a very low carbohydrate meal can be simple:
Begin your meal with a substantial portion of protein from sources such as meat, fish, eggs, cheese, or tofu.
Add as many low-carb veggies as you like
Use the fat as needed for cooking or in a salad dressing
Season with salt, pepper, and spices
Drink water, coffee, or tea
And what about the calories? We do not recommend counting calories when trying to lose weight. Now, we recommend that you only eat when you are hungry and stop eating as soon as you start to feel full.

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Nutrition

8 steps for perfect body shape

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How to get a perfect body?

The measurements of a perfect body are no longer an imposition that must be met to be considered beautiful. In fact, there are no general characteristics to determine it, because beauty is subjective. The ideal body varies from woman to woman. You may want to have a little more bust, but another girl wants smaller breasts. The important thing is that the body you want is because you want to feel good about yourself and not fit into traditional canons.

1. Set a goal

The perfect body is the one that allows you to move, do what you want and feel good. So if you want to change something to improve your appearance, the first thing you should do is set a goal; define well what aspect of your body you want to change and how you can do it without risking your health.

2. Eat healthy


Eating healthy is vital to a healthy body and also to meeting body change goals. If, for example, you want to lose weight or eliminate fat from the abdomen, reducing the consumption of fat and calories will help you a lot. Check your diet and adjust your habits according to what you want to change to have your ideal body.
Below I have wanted to prepare an example of a menu for two days since many times we fall into the error when we have this objective, of following monotonous eating patterns based on rice and chicken, that is, a food rich in hydrates and another in proteins. As we have seen, these macronutrients are necessary but we do not only find them in these foods, so remember to choose quality foods and vary your diet!
Day 1 Day 2
BREAKFAST Oat flake porridge with rice drink and 2 kiwis. Glass of milk.
Serrano ham sandwich. 1 bowl of grapes.
MIDMORNING Hummus sandwich with arugula and tomato slices + 1 natural orange juice. Yogurt with chia seeds and blueberries + 1 banana with a handful of chestnuts.
MEAL Macaroni with ratatouille. Ox steak with a baked potato. Natural yogurt with red fruits. Cream of mushroom, leek, and potato.
Sautéed spaghetti with chanterelles and two poached eggs.
Fruit salad.
SNACK Toasts with quince. Yogurt with cornflakes.
POST-WORKOUT Recovery shakes with 0% shake cheese, strawberries, and honey. Kefir-based recovery shakes with raspberries and whey.
DINNER Rice salad. Baked sea bass with vegetables and potato. Curd. Potato salad.
Grilled sardines accompanied by bread with tomato.
Yogurt with jam.
RECIPE Glass of milk with swollen quinoa. Homemade Banana Oatmeal Cookies (see recipe below)

3. Drink enough water


Drinking the amount of water you need daily (1.5 to 2 liters) will help you eliminate toxins, lose fat, have more hydrated skin and hair, and look better. In addition, it is essential to keep you healthy and for your organs to function properly.
10 benefits you will have when drinking water
Drinking enough water is essential to maintaining good health and well-being. Here are ten main benefits of drinking water regularly:

1. Improves hydration: Water is the best source of hydration for our body. By drinking enough water, our bodies can function more efficiently, helping to maintain energy levels and prevent fatigue.

2. Helps in digestion: Drinking water before and after meals helps soften food and facilitate its passage through the digestive system. It also helps in the production of saliva and the elimination of waste.

Water is an essential resource for life on Earth, yet we often take it for granted and waste it in our homes.
Water is an essential resource for life on Earth, yet we often take it for granted and waste it in our homes.
3. Promotes kidney health: Water is essential for the elimination of waste and toxins from the body, especially through the kidneys. By drinking enough water, urinary infections and other kidney complications can be prevented.

4. Keeps skin healthy: Water helps keep skin hydrated and supple. In addition, it helps to eliminate toxins from the body, reducing the risk of acne and other skin problems.

5. Regulates body temperature: Water helps regulate body temperature, especially during exercise and in hot environments.

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Justice for Panchito: a young woman’s fight for a rescued dog that was run over
6. Promotes cardiovascular health: Drinking enough water helps maintain blood circulation and prevent cardiovascular diseases.

7. Improves physical performance: Adequate hydration is essential for good physical performance, especially during intense exercise.

8. Promotes Weight Loss: Water can help control appetite and reduce calorie intake. Also, it can increase metabolism and fat burning.

9. Improves concentration: Dehydration can negatively affect concentration and memory.

10. Strengthens the immune system: Water helps maintain proper fluid levels in the body, which helps fight disease and strengthen the immune system.

 

4. Do exercises


Something key to achieving your perfect body measurements is that you exercise. Find a routine according to the goal you have and train constantly. To enhance the results, use a waist girdle, which is made of latex and intelligent materials that will help you increase sweating in the abdominal area while shaping your figure.

the complete plan
Here you have the definitive table that you must carry out for four weeks: First and third-week Exercise (Time / Rest)
Irons (2 minutes / 10 seconds).
Push-ups (1 minute / 10 seconds).
Squats (1 minute / 10 seconds).
Abdominals (1 minute / 10 seconds).
Lower back (2 minutes / 10 seconds).
second and fourth-week Exercise (Time / Rest)
Irons (3 minutes / 15 seconds).
Push-ups (3 minutes / 15 seconds).
Thighs and buttocks (3 minutes / 15 seconds).
Squats (3 minutes / 15 seconds).
Abdominals (3 minutes / 15 seconds).
Lower back (3 minutes / 15 seconds).

5. Wear a girdle

A good way to get a more stylized body is using shapewear, which helps reduce inches from the waist and abdomen with frequent use. In addition, it takes care of your skin and gives you the necessary compression and comfort so that you can wear it under your clothes without marking it.

6. Rest

If you want an ideal body, you must give it the rest it deserves so that it can recover and replenish energy. Get seven to nine hours of sleep each night and your body will thank you.

7. Take care of your mental health

When you get stressed, depressed, or have problems involving your mental health, your body is also affected. You can start eating a lot out of anxiety, gain weight, or neglect yourself. Therefore, to have a perfect body it is essential that you take care of your physique as well as your mind and your emotions since everything is connected.

Now that you know that there are no measures of a perfect body, but that you are the one who chooses how to see yourself, accepting your body and improving what you think is convenient to feel good about yourself, start taking care of yourself. You build the version you want of yourself but always focus on your decisions, not seeking to meet beauty standards that ignore diversity and real bodies.

8. practice Portion Control

There are many ways to determine your serving size, but for simplicity, here are some of the easiest methods:

The Plate Method: Both the United States Department of Agriculture Harvard University and TH Chan School of Public HealthThey have created illustrations of what a well-balanced, properly-portioned meal should look like. Your plate should consist of one-quarter of protein (meat, eggs, chicken, tofu, beans, legumes, dairy, or cheese), one-fourth of whole-grain carbohydrates (starchy vegetables, bread, rice, or other grains), and one-half of fruits and vegetables. Preparing your snacks and meals with this in mind will not only help you control portion sizes but will also ensure that you eat in a balanced way.
The circumference and width of your palm are about the same size as the amount of protein you should consume per meal. The size of your clenched fist is about the same size as the number of vegetables you should eat at each meal, and the same rule of thumb can be used to determine how many carbohydrates (whole grains or fruit) to incorporate at each meal.
The Label Method – Another place to look for guidance on serving sizes is on the food label. The serving size specified on the Nutrition Facts label for a given food is usually an adequate amount for most people. However, this method only works for foods that have a food label. For foods without a food label (fruits, vegetables, and artisanal products) follow the aforementioned methods.

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Diet Plans

20 Healthy Smoothies for weight gain and muscle growth

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Main recommendations to gain weight in a healthy way
What are the main recommendations to gain weight healthily? They could be summarized in the following main points:

Gain weight from caloric surplus. This means consuming more calories than we expend during the day.
Give priority to proteins, lipids, and complex carbohydrates. Of course, it is important to do it within the framework of a balanced diet, therefore, it implies including the rest of the food groups, so that the whole group complements each other.

Avoid empty calories. Prioritize healthy fats, lean proteins, and complex carbohydrates. Do not resort to processed foods, fried foods, trans fats, refined sugars, or refined flour.
Eat five times a day. Distributed in three main meals and two snacks or snacks. Each meal should have 2 carbohydrates, protein, and fruit.

Increase your protein intake. Eat between 1.5 and up to 2 grams per kilogram of body weight, that is, if your weight is 80 kg you can consume between 120-160 grams daily.

Perform toning or power exercises. As for aerobic exercises, better limit them.
Follow a meal plan created by a nutritionist or GP. This way you will have a diet adapted to your needs, although you can always make some modifications, whenever you consult it.

Complement the menu with homemade shakes and smoothies. According to experts, the ideal is to consume between 2 or 3 times a week, either as a snack, with breakfast, or after dinner.

Check your weight on bioimpedance scales. These offer you more accurate data, such as the index of body fat and muscle mass.
Drink enough water.
Avoid smoking.
Allow whims.

 

Avocado Smoothie

Much is said about whether the avocado is fattening or not, but the truth is that there are no foods to gain weight or to lose weight. For it to have either of the two effects, we must evaluate factors such as the diet we follow, the amounts we eat, the companions we add, and our daily energy expenditure. If you want to gain extra kilos, eat a whole medium-sized one, that would be the equivalent of 2 or 3 pieces of fruit a day.

Ingredients

1 medium ripe avocado.
1 glass of coconut milk.
1 tablespoon of lemon or lime.
1 cup of ground cinnamon dessert.
1 dessert spoonful of sweetener (optional).
Water (optional).
Arrange all the necessary ingredients and follow the step by step for the avocado smoothie. This shake to gain weight can be taken with breakfast or as a snack, 2 or 3 times a week.

Properties of other ingredients in this smoothie

Coconut milk. Its saturated or healthy fats are metabolized quickly thanks to the fatty acids it contains, for this reason, they do not tend to be stored in the body, but rather are converted into energy. To consume this food there is no ideal amount, but if you want to lose weight you can only consume 1-2 glasses a day. For those who want to gain weight, they should drink 2 glasses or more, but remember that in people with a sensitive intestine, if they exceed the dose, it can cause diarrhea.

Blackberry Coconut Smoothie

In nutritious milkshakes for children, we can include ice cream, since it is not a trinket, as many believe, it is a very nutritious food and it should be included at least once a week, of course in its healthiest varieties. What are healthy ice creams? Those that are made with natural products and low in sugar (or without sugar), whether they are bought or made at home. Therefore, when it comes to shakes to gain weight in children, preparing recipes that include ice cream with milk, ensures an important contribution in bioavailable calcium (easy to assimilate), casein (a protein present in milk that favors muscle recovery and growth), and lactose, a sugar that favors the absorption of calcium and group B vitamins. Excellent for the growth phase and to provide taste!

Ingredients

500 gr of blackberry ice cream.
100 gr of grated coconut.
1 liter of whole milk.
Gather the ingredients on your work table and get to work following the step by step for the blackberry and coconut smoothie. Although we have included this drink in our children’s smoothies, it is also excellent for athletes and for those who need to gain a few kilos. Take it or serve it between 1-2 times a week in one of the snacks.

Protein Shake With Banana and Nuts

 

Protein shakes serve both to lose weight and to gain weight, the secret for them to work in one way or another will depend on the rest of the food you eat during the day, the food combinations you make on the menu, the energy expenditure you have daily and the type of training you practice.

Ingredients

1 banana.
20 grams of nuts.
1 tbsp sugar dessert.
200 ml of milk.
100 ml of natural yogurt.
2 cookies.
Prepare this drink by following the step-by-step protein shake with bananas and walnuts. If you want this drink to help you gain weight, take it after exercising, with breakfast, or after dinner, just 30 minutes before going to sleep. This drink is ideal for athletes, children, and the elderly, as it helps the latter to recover muscle mass, as long as they exercise.

Properties of other ingredients in this smoothie

Nuts are a good way to gain weight in a healthy and safe way, as they are excellent accompaniments to many meals, such as salads and smoothies with yogurt to gain weight. It is said that the recommended daily dose is 30-35 grams (between 6-8 nuts) for those who want to keep their weight stable or even lose weight, but above this figure, it will surely make the scale increase their numbers.

Chocolate and Banana Smoothie Bowl

The ingredients in this recipe are an energy bomb, so if you include this drink in a diet high in healthy calories (non-empty calories), it can easily help you increase your weight. Of course, do not think that this is achieved overnight, or believe in those shakes to gain weight in 3 days, because to gain muscle mass and gain weight it takes approximately 6 months, but in 3 months you can already see the changes, although all this will also depend on each organism and the process. If you notice changes before, please share them!

Ingredients

5 tablespoons of cocoa powder.
½ cup of vegetable milk.
3 frozen bananas.
2 tablespoons of peanut butter.
To decorate

Chia seeds.
Chopped chocolate.
Banana slices.
dry fruit
This is one of our best smoothies to gain weight and preparing it is very easy if you follow the following step-by-step chocolate and banana smoothie bowl. Perfect for breakfasts and snacks!

Properties of This Smoothie

Cocoa powder. High levels of vegetable fats and antioxidants.
Chocolate bar. Buy it with a minimum of 70% cocoa, but without sugar or with very little, because we want to gain weight in a healthy way.
Vegetable milk. Although soy, coconut, or almond milk are very energetic to balance the ingredients in this recipe, it is better to include a cereal such as rice or oatmeal.
Chia seeds. This food has large doses of fatty acids, Omega-3, proteins, and amino acids.
Nuts. Although they provide few carbohydrates, they contain a good dose of healthy fats and provide proteins of biological value. Definitely, an ideal ingredient to include in your juices to gain weight.
The banana. It helps to gain muscle mass thanks to its carbohydrate content, which is mostly sucrose, glucose, and fructose sugars. In addition, it has potassium, in charge of protecting the muscles after training.

 

Banana and Cookie Smoothie

Shakes to gain weight in children should always be attractive drinks to engage the child’s palate, but it is also important that they are very nutritious. Well, here you have a combination of essential nutrients such as proteins, carbohydrates, and micronutrients hidden behind the irresistible flavor of this protein shake.

Ingredients

4 Digestive biscuits.
11/2 banana.
1 ½ glasses of skimmed milk.
We are going to prepare following the following easy steps for banana milkshake and cookies. Prepare this smoothie to gain weight for breakfast as a companion to food and for snack time, 2 times a week. It is also ideal for athletes!

Mango Coconut Smoothie

The mango, depending on how you combine it, loses weight or gains weight because in principle its caloric load is intermediate and it is low in fat, but it also has a lot of starch that turns into sugar when the fruit is ripe, additionally, it also has protein. For those who are interested in gaining weight, if you mix it with milk it can help you gain weight in muscle mass, as long as you accompany this formula with training, if you only accompany it with a high-calorie diet, you will probably gain more fat than muscle.

Ingredients

500 gr of coconut ice cream.
500 gr of whole milk.
1 mango cut into squares.
200 gr of dehydrated coconut.
100 ml of lemon juice.
If you already checked what you need, all that remains is to follow the next step by step of mango and coconut smoothie. If you replace the common ice cream with a protein ice cream for this juice for children, it works great for athletes and for anyone who needs to gain weight quickly.

Barley water

Barley water favors weight gain, as long as you ingest it daily, otherwise, it will not make you fat, but it will offer valuable nutrients and fill you up. Where do your attributes come from? They come from its high content of carbohydrates and other compounds, in fact, it is said that after wheat it is one of the most complete cereals in nutritional contributions. Now, although this drink is among our shakes to gain weight quickly in women, especially for those who are breastfeeding, it is also recommended for children, and older adults.

Ingredients

200 gr of roasted barley.
2 liters of water.
1 cinnamon stick.
1 lemon (optional).
4 tablespoons of sugar (sweetener, sucralose, or panela).

Prepare this drink by following the easy step-by-step of our barley water recipe. This barley shakes to gain weight is taken after meals. Eat for 1 month every day, then rest for 2 weeks and then resume for another month, repeat this cycle until you reach the desired weight.

Rice Horchata

In diets to gain weight, pasta and rice are always included in their caloric and nutrient intake, but as you already know, there are no foods that make you fat or lose weight on their own, regardless of the calories they provide, because it is important to take into account other factors, for example, the amount we will ingest.

In this case, in order for you to gain weight, if you are a woman you should consume more than one cup of rice a day and, if you are a man, more than two. Its effect will be reinforced if you combine it with some protein ingredients.

Ingredients

4 cups of white rice.
4 liters of hot milk.
½ cup of sugar (300 gr).
2 tablespoons of ground cinnamon.
2 tablespoons of vanilla extract.

Enjoy the benefits of this drink by following the step-by-step recipe for rice horchata. Remember, rice shakes to gain weight are preferably taken 2 times a day, between 2-3 times a week, during snacks or with breakfast.

Peanut Butter and Banana Smoothie

If you consume peanut butter as part of a balanced diet, it can help you lose weight. Well, it satisfies, stimulates muscle growth, and provides healthy fats in your body. However, on the contrary, what you need is to gain weight, this food will allow you to do so healthily, if you include it in a diet with a higher caloric demand, preferably accompanied by carbohydrates or dairy products. On this occasion, we combine peanut butter with banana and milk, a mixture that facilitates muscle growth, especially if it is accompanied by proper nutrition and exercise.

Ingredients

2 bananas or plantains.
2 tablespoons of peanut butter.
50 ml of milk.

You only need 3 ingredients and get down to work following the step-by-step peanut butter and banana smoothie. This recipe cannot be missing from your smoothies to gain weight quickly in children, as they will love its flavor, although it is also suitable for adults, especially athletes.

Strawberry Smoothie With Banana and Oats

Oatmeal is very common in slimming diets since it cleanses, is nutritious, and produces a feeling of satiety. However, it is also present in smoothies to increase muscle mass, since its different compounds thicken the muscles, as long as it is completed with exercises, proper rest, and a balanced diet. The compounds we are referring to are complex carbohydrates, fiber, amino acids, healthy fats, iron, and magnesium. For this occasion, we prepared an oatmeal smoothie for vegans whose liquid base is water, but you could well add some vegetable drink or cow’s milk.

Ingredients

8 strawberries.
1 banana.
1 tablespoon of orange blossom honey.
2 tablespoons of oatmeal.
200 ml of water.
Try this delicious mix of ingredients by following the step-by-step strawberry smoothie with bananas and oats. For this drink to be an oatmeal smoothie to gain weight, take it with a good breakfast or after dinner, 2-3 times a week, 30 minutes before bed.

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Diet Plans

20 Best Healthy Breakfast ideas Quick and easy

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Many don’t know it, but Healthy breakfast is the most important meal of the day.
If you start your day with a bad breakfast, it can affect your performance and even your overall health. It is therefore important to have a good Healthy breakfast to start the day well.

Eating healthy means taking care of your body and mind. A healthier diet will bring you an unsuspected psychological benefit. Starting the day with a healthy breakfast is planning for a productive and positive day.

However, having a healthy breakfast is no small feat. Indeed, making a healthy breakfast every morning requires a lot of knowledge in terms of nutrition and especially organization. Luckily for you, that’s what we’re going to talk about here.
We often talk in naturopathy about healthy breakfasts and how to easily increase your antioxidant intake.
So if you want to know the top 10 healthy breakfasts in 2023, read this article.

Very often we have a very bad lunch, not because we want to but often because of a lack of inspiration.
Getting up at dawn and starting to think about what you’re going to eat is never easy. Luckily for you, we’re going to give you healthy lunch ideas that will take care of your body while making you happy.

 

1. SWEET KIWI, STRAWBERRY, AND PEAR OMELETTE

Have something healthy, delicious, and full of nutrients for breakfast, and break out of your classic lunch with this sweet omelet recipe with assorted fruits, such as kiwi, pear, and strawberries. It is low in calories and delicious (it does not contain gluten or lactose either). And if you like strawberry recipes, we have many more!

Here’s the recipe to make Sweet Kiwi, Strawberry, and Pear Omelette:

Ingredients:

2 eggs
1 tablespoon milk or water
Pinch of salt and pepper
1/2 tablespoon butter or oil
1/2 kiwi, peeled and sliced
1/2 cup strawberries, sliced
1/2 pear, sliced
Honey or maple syrup, for drizzling (optional)

Instructions:

In a small bowl, beat the eggs with milk or water, salt, and pepper.
Warm up the oil or butter in a non-stick frying pan on medium-high heat.
Pour the egg mixture into the skillet and tilt the pan to spread the eggs evenly.
Cook for 2-3 minutes, until the edges are set and the bottom is golden.
Arrange the sliced kiwi, strawberries, and pear on one half of the omelet.
Use a spatula to fold the other half of the omelet over the fruit.
Cook for another minute, until the fruit is warmed through and the eggs are cooked to your desired doneness.
Slide the omelet onto a plate and drizzle with honey or maple syrup, if desired.
Serve hot and enjoy!

2. Oatmeal with fresh fruit and almond milk

Oatmeal with fresh fruit and almond milk is a nutritious and delicious breakfast option that is easy to prepare. Oatmeal is a great source of fiber and complex carbohydrates, while fresh fruit provides vitamins, minerals, and antioxidants. Almond milk is a dairy-free alternative that adds a creamy texture and nutty flavor to the dish.

Here’s a simple recipe to make oatmeal with fresh fruit and almond milk:

Ingredients:

1 cup rolled oats
2 cups water
Pinch of salt
1/2 cup fresh fruit (such as berries, sliced banana, or chopped apple)
1/4 cup almond milk
1 tablespoon honey or maple syrup (optional)
Nuts or seeds for topping (optional)

Instructions:

Start by boiling water with salt in a saucepan of medium size.
Stir in the rolled oats and reduce heat to low. Simmer for 10-15 minutes, stirring occasionally, until the oatmeal is cooked to your desired consistency.
Remove the oatmeal from the heat and stir in the almond milk.
Top the oatmeal with fresh fruit and optional sweetener, nuts, or seeds.
Serve hot and enjoy!

3. AVOCADO TOAST

There are many recipes with avocado. These toasts will allow you to savor its texture when eating it. Toast a few slices of bread and cover them with avocado and alfalfa sprouts, flax, sunflower seeds… But if you want to go one step further, make the dough yourself (gluten-free).

Here’s a recipe to make avocado toast for one person:

Ingredients:

1 slice of whole-grain bread
1/2 ripe avocado
Pinch of salt and pepper
Optional toppings: sliced tomato, sprouts, chopped herbs, hot sauce, or a fried egg

Instructions:

Toast the bread until it reaches your desired level of crispiness. While the bread is toasting, halve the avocado and remove the pit. Scoop out the avocado flesh into a small bowl and use a fork to mash it. Season the mashed avocado with salt and pepper to your taste. Once the bread is toasted, spread the seasoned mashed avocado evenly on top of it. Enjoy your delicious avocado toast!
Add optional toppings, such as sliced tomato, sprouts, chopped herbs, hot sauce, or a fried egg, as desired.
Serve immediately and enjoy!

4. GOJI BERRY SMOOTHIE

Consuming goji berries can boost your immune system and reduce the risk of cardiovascular disease due to their high antioxidant content. One simple and convenient way to add goji berries to your diet is by incorporating them into smoothies or dairy-based foods.

Ingredients for 4 people

2 oranges
1 small piece of turmeric root (about the size of a thumbnail)
3 tablespoons goji berries
1 small piece of ginger (a thumbnail, optional)
Half a cup of water (more, if you want it more liquid)

Instructions:

Step 1: Peel the oranges and remove a slice.
Step 2: Add all the ingredients to the blender.
Step 3: Beat everything until you get a homogeneous texture and it will be ready to consume.

5. Peanut butter and banana sandwich on whole grain bread

A peanut butter and banana sandwich on whole-grain bread is a simple and satisfying breakfast that provides a balance of protein, healthy fats, and carbohydrates. Peanut butter is a great source of protein and healthy fats, while bananas provide fiber, vitamins, and natural sweetness. Whole-grain bread adds additional fiber and complex carbohydrates.

Here’s a recipe to make a peanut butter and banana sandwich on whole-grain bread for one person:

Ingredients:

2 slices of whole-grain bread
1 tablespoon natural peanut butter
1/2 ripe banana, sliced
Optional toppings: honey, cinnamon, chia seeds, or sliced strawberries
6. PINEAPPLE FRUIT SALAD AND CURRANTS
Eating fruit for breakfast is one of the many routines that you can follow to have a healthy diet. And a fruit salad will be the best way to start the day. Watch how this one is made with pineapple and currant.

Instructions:

Using a toaster or a toaster oven, toast the bread to the level of crispiness that you prefer.
Take one slice of the toasted bread and spread peanut butter evenly on it.
Place the sliced banana on top of the peanut butter, arranging it evenly to cover the surface of the bread.
Add optional toppings, such as honey, cinnamon, chia seeds, or sliced strawberries, as desired.
Cover the toppings with the other slice of toasted bread, creating a sandwich.
Cut the sandwich in half, if desired.
Serve immediately and enjoy!

7. CUP OF FOREST FRUITS WITH COTTAGE CHEESE AND HONEY

If you want to start the day with a healthy and light breakfast, this cup of forest fruits is delicious and it won’t take you any time to prepare it. Plus, it’s only 134 calories! You can also take it as a healthy snack option in the middle of the afternoon.

Here’s a recipe to make a cup of forest fruits with cottage cheese and honey for one person:

Ingredients:

1 cup mixed forest fruits (such as blueberries, raspberries, and blackberries)
1/2 cup low-fat cottage cheese
1 tablespoon honey
Optional toppings: chopped nuts or granola

Instructions:

Rinse the forest fruits and pat them dry with a paper towel.
In a small bowl or cup, spoon the cottage cheese.
Arrange the forest fruits on top of the cottage cheese.
Drizzle the honey over the forest fruits and cottage cheese.
Add optional toppings, such as chopped nuts or granola, as desired.
Serve immediately and enjoy!

8. HAZELNUT AND VANILLA YOGURT

If you want to have this delicious hazelnut and vanilla yogurt for breakfast, we recommend that you prepare it in advance, since it needs 24 hours of rest. But it’s worth it, because it’s scrumptious!

Here’s a recipe to make hazelnut and vanilla yogurt for one person:

Ingredients:

1 cup plain Greek yogurt
1/4 cup hazelnuts, chopped
1/2 teaspoon vanilla extract
Optional toppings: honey, fresh berries, granola

Instructions:

In a small bowl, mix the Greek yogurt, chopped hazelnuts, and vanilla extract until well combined.
Add optional toppings, such as honey, fresh berries, or granola, as desired.
Serve immediately and enjoy!

9. OATMEAL PANCAKES WITH BANANA

Children love pancakes. In addition, it is a very fun recipe to make with them and to prepare them for breakfast. To make it a healthy breakfast for children, you can go to cereals such as oatmeal, less sugar, and more fruit.

Here’s a recipe to make oatmeal pancakes with banana for one person:

Ingredients:

1/2 cup old-fashioned oats
1/2 ripe banana, mashed
1 egg
1/4 teaspoon baking powder
1/4 teaspoon cinnamon
1 tablespoon milk
Optional toppings: honey, sliced banana, chopped nuts, or Greek yogurt

Instructions:

In a blender or food processor, pulse the oats until they are finely ground into oat flour.
In a small bowl, mix the oat flour, mashed banana, egg, baking powder, cinnamon, and milk until well combined.
Set a non-stick skillet or griddle on medium heat and allow it to warm up.
Scoop 1/4 cup of the pancake batter onto the skillet for each pancake.
Cook each side of the sandwich for 2-3 minutes, or until it turns golden brown and the filling is cooked through.
Continue the process until all the batter is utilized, resulting in 3-4 pancakes.
Add optional toppings, such as honey, sliced banana, chopped nuts, or Greek yogurt, as desired.
Serve immediately and enjoy!

10. OAT MUESLI WITH BLUEBERRIES

To make this healthy breakfast, you will have to prepare the oatmeal the day before so that it is white. That meal is perfect for pure Vegetarians.

Here’s a recipe to make oat muesli with blueberries for one person:

Ingredients:

1/2 cup rolled oats
1/4 cup chopped mixed nuts (such as almonds, walnuts, or pecans)
1/4 cup dried fruits (such as raisins or cranberries)
1/2 cup fresh blueberries
1/2 cup milk (or dairy-free milk, such as almond or soy milk)
Optional toppings: honey, sliced banana, or Greek yogurt

Instructions:

In a small bowl, mix the rolled oats, chopped nuts, and dried fruits until well combined.
Add the fresh blueberries on top of the oat mixture.
Pour the milk over the oat mixture and blueberries.
Add optional toppings, such as honey, sliced banana, or Greek yogurt, as desired.
Let the oat muesli sit for at least 10 minutes, or refrigerate overnight for a quick breakfast in the morning.
Serve and enjoy!

11. CHIA SEED PUDDING

Chia seeds are a superfood. So you have to take advantage of it, because although they are tiny, they are brimming with healthy properties to curb inflammation or high cholesterol. The only thing you have to keep in mind is that you will have to do some steps the night before since it must rest in the fridge.

Here’s a recipe to make chia seed pudding for one person:

Ingredients:

1/4 cup chia seeds
1 cup milk (or dairy-free milk, such as almond or coconut milk)
1/2 teaspoon vanilla extract
Optional sweetener: honey, maple syrup, or stevia
Optional toppings: fresh fruit, chopped nuts, or coconut flakes

Instructions:

In a small bowl or jar, mix the chia seeds, milk, vanilla extract, and optional sweetener until well combined.
Let the mixture sit for at least 10 minutes, or until the chia seeds have absorbed the liquid and the pudding has thickened.
Stir the pudding to ensure that there are no clumps of chia seeds.
Add optional toppings, such as fresh fruit, chopped nuts, or coconut flakes, as desired.
Serve and enjoy!

12. APPLE COMPOTE WITH FRESH CHEESE

 

In just 25 minutes you can prepare this delicious apple and fresh cheese compote for breakfast. You can leave it made the day before and simply serve it when you go to eat it. And it’s only 165 calories per serving.

Ingredients:

1 apple, peeled and chopped
1/4 teaspoon cinnamon
1 teaspoon honey
1/4 cup fresh cheese (such as ricotta or cottage cheese)
Optional toppings: chopped nuts or granola

Instructions:

In a small saucepan, cook the chopped apple, cinnamon, and honey over medium heat for 5-10 minutes, or until the apples are soft and tender.
Mash the cooked apples with a fork or potato masher until they are chunky or smooth, depending on your preference.
In a small bowl, place the fresh cheese on the bottom and top with the apple compote.
Add optional toppings, such as chopped nuts or granola, as desired.
Serve and enjoy!

13. PANCAKES WITH LEMON SORBET AND FOREST FRUITS

This healthy pancake breakfast is perfect to prepare as a family for a weekend or a holiday. Also, it is perfect for gluten-intolerant people.

Here’s a recipe to make pancakes with lemon sorbet and forest fruits for one person:

Ingredients:

1/2 cup pancake mix (or make from scratch)
1/3 cup water
1/4 cup forest fruits (such as blueberries, raspberries, or blackberries)
1 scoop of lemon sorbet
Optional toppings: maple syrup or honey

Instructions:

In a small bowl, mix the pancake mix and water until well combined.
Heat a non-stick pan over medium heat and lightly grease with cooking spray or butter.
Pour the pancake batter into the pan, using about 1/4 cup for each pancake.
Flip the pancake over and cook for another 2-3 minutes or until golden brown on the other side.
Serve the pancakes on a plate and top with a scoop of lemon sorbet.
Add the forest fruits on top of the sorbet.
If desired, you can add a drizzle of maple syrup or honey on top of the pancake before serving.
Serve and enjoy!

14. SMOOTHIE WITH FRUIT SKEWERS AND CROCANTI

Crispy and tasty, this smoothie with fruit and crocanti skewers is perfect to start the day with a healthy breakfast. In addition, it will take you less than a quarter of an hour to do it. It’s only 185 calories!.

Here’s a recipe to make a smoothie with fruit skewers and crocanti for one person:

Ingredients:

1/2 cup frozen mixed berries
1 banana
1/2 cup almond milk
1 tablespoon honey
1/4 cup chopped crocanti (or other crunchy topping)
4-5 fruit skewers (such as strawberries, pineapple, and grapes)

Instructions:

In a blender, blend together the frozen mixed berries, banana, almond milk, and honey until smooth.
Pour the smoothie into a glass.
Thread the fruit onto the skewers, alternating between different types of fruit.
Sprinkle the crocanti on top of the smoothie.
Place the fruit skewers on top of the smoothie.
Serve and enjoy!

15. PORTOBELLO SANDWICH

 

Making homemade bread is simple, and also very healthy. Homemade bread of all kinds can be made, even from seeds like this one. Then for the filling, mimic the classic Portobello sandwich with mushrooms. You’ll love it! Keep in mind that you will have to be somewhat proactive since some of the ingredients will have to be in the dehydrator for about 20 hours.

Here’s a recipe to make a Portobello sandwich for one person:

Ingredients:

1 Portobello mushroom cap
1 slice of whole-grain bread
1/4 avocado, sliced
1/2 tomato, sliced
1 slice of Swiss cheese
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

Before grilling, warm up a grill or grill pan on medium-high heat.
Remove the stem from the Portobello mushroom and wipe the cap clean with a damp paper towel.
Take a small bowl and combine the balsamic vinegar and olive oil, mixing them thoroughly. Brush the mixture onto the Portobello mushroom cap.
Place the Portobello mushroom cap on the grill and cook for 4-5 minutes on each side or until tender.
Toast the slice of bread.
Layer the avocado, tomato, and Swiss cheese on top of the toast.
Place the grilled Portobello mushroom on top of the Swiss cheese.
Season with salt and pepper to taste.
Serve and enjoy!

16. HOMEMADE COCONUT YOGURT WITH POMEGRANATE

If you prefer something fresher first thing in the morning, you can opt for a coconut and pomegranate yogurt. To make it healthier, you can make yogurt at home.

Here’s a recipe to make homemade coconut yogurt with pomegranate for one person:

Ingredients:

1 can of full-fat coconut milk
2 tablespoons of agave nectar or honey
1/2 teaspoon of vanilla extract
1/2 cup of pomegranate seeds

Instructions:

In a blender or food processor, blend together the can of coconut milk, agave nectar or honey, and vanilla extract until smooth.
Transfer the mixture into a container with a lid, preferably a glass jar.
Cover the container with a towel or cheesecloth, and let it sit at room temperature for 24-48 hours, or until the mixture has thickened and become tangy.
Once the coconut milk has thickened, stir in the pomegranate seeds.
Serve and enjoy!

17. HERBED TOFU SANDWICH

Easy, rich, and also good for health. This healthy meal will feel great in the morning and will fill you with energy. Also, it tastes great and is suitable for vegans!

Here’s a recipe to make a herbed tofu sandwich for one person:

Ingredients:

1/4 block of firm tofu, sliced into 4 thin pieces
2 slices of whole-grain bread
1 tablespoon of olive oil
1 tablespoon of chopped fresh herbs (such as parsley, thyme, or basil)
1/4 avocado, mashed
1/4 cucumber, sliced
Salt and pepper to taste

Instructions:

On medium-high heat, warm up the olive oil in a skillet.
Add the tofu slices to the skillet and cook for 2-3 minutes on each side or until golden brown.
Remove the tofu from the skillet and sprinkle with the chopped herbs.
Toast the slices of bread.
Using a utensil, spread the mashed avocado onto one slice of toast evenly.
Layer the sliced cucumber on top of the avocado.
Place the herbed tofu slices on top of the cucumber.
Season with salt and pepper to taste.
Top with the second slice of toast.
Serve and enjoy!

18. ALMOND COOKIES

If what you like are cookies for breakfast, these almond cookies are delicious and very healthy. Also, it is always better to eat them homemade than bought in the supermarket. You will see how delicious! Prepare them in advance and enjoy them first thing in the day.

Here’s a recipe to make almond cookies for one person:

Ingredients:

1 cup of almond flour
1/4 cup of honey
1 egg
1/2 teaspoon of vanilla extract
1/4 teaspoon of baking soda
Pinch of salt

Instructions:

Preheat the oven to 350°F (175°C).
Whisk together the almond flour, baking soda, and salt in a bowl.
In another bowl, whisk together the egg, honey, and vanilla extract.
Combine the wet ingredients with the dry ingredients and mix thoroughly until a well-combined mixture is achieved.
Scoop tablespoon-sized balls of the dough onto a baking sheet lined with parchment paper.
Flatten each ball slightly with a fork.
Place the cookie dough in the oven and bake it for 10-12 minutes, or until the cookies turn golden brown in color.
Allow the cookies to cool for a few minutes before serving.

19. CASHEW-BASED YOGURT

If you are a dairy lover, you will like to make this homemade cashew-based yogurt recipe. Of course, to enjoy this recipe during breakfast you will have to leave the yogurt for at least 24 hours in the fridge.

Ingredients:

1/2 cup of raw cashews, soaked overnight
1/2 cup of water
1/2 teaspoon of vanilla extract
1 tablespoon of maple syrup
Pinch of salt

Instructions:

Drain and rinse the soaked cashews.
Add the cashews, water, vanilla extract, maple syrup, and salt to a blender.
Blend on high speed until the mixture is smooth and creamy.
Pour the mixture into a clean jar with a lid.
Cover the jar with a cloth or paper towel and let it sit at room temperature for 24-48 hours or until thick and tangy.
Once the yogurt is ready, stir it well and serve with fresh fruit, granola, or nuts.

20. KIWI AND FRESH CHEESE BALLS WITH CHOCOLATE

This breakfast is ideal if you like Kiwi and want to start the day with a good dose of fiber. If you’re trying to lose weight, skip the chocolate spread, even though this healthy breakfast only has 205 calories.

Ingredients:

1 kiwi, peeled and cut into small pieces
1/4 cup of fresh cheese, crumbled
1 tablespoon of dark chocolate chips
1/2 teaspoon of honey (optional)

Instructions:

In a bowl, mix together the fresh cheese and honey (if using) until well combined.
Scoop small balls of the cheese mixture with a spoon or melon baller.
Press a few pieces of kiwi into each cheese ball.
You can melt the chocolate chips using a microwave or a double boiler.
Drizzle the melted chocolate over the cheese and kiwi balls.
Place the balls in the refrigerator for 10-15 minutes to let the chocolate harden.
Serve the kiwi and fresh cheese balls cold.

What does it take to make a healthy breakfast?

Achieving a healthy breakfast is all about balance. Your breakfast should provide you with what you need in a balanced way. This is why we talk about a healthy or balanced breakfast.

There are a number of elements that you absolutely must find in your breakfast if you want it to be balanced. However, they must be in certain proportions, because if you have a too substantial breakfast you risk being more tired than anything else.

The proteins

In general, breakfast consists of cereal with milk or toast and a glass of fruit juice.

It’s not bad, but it’s far from being a healthy breakfast. Because although sugar is good for breakfast, it is more recommended to eat salty.

Apart from the need to eat salt, proteins are also recommended because they are a source of dopamine. Dopamine is a neurotransmitter that will stimulate your motivation and your awakening. Which enables you to be much more vivid after waking up.

Protein also has effects on hunger and makes it possible to generate the feeling of satiety faster and longer. This way you can stay for a long time without having to snack.
To finish with the effects of protein, it also reduces the assimilation of carbohydrates which reduces the feeling of fatigue.

To fill up on protein in your healthy savory breakfast, we recommend eggs. Being rich in vitamins, trace elements, and proteins, eggs are perfect for a healthy and balanced breakfast.

However, if you want to vary the pleasures, you can also opt for cheese, yogurts, sardines, sausage, or even ham. You can also choose vegetable proteins like almonds, cashews, chia seeds, etc. However, never exceed 30 grams of protein.

Lipids

Lipids are an essential element for a healthy and balanced breakfast.

However, you have to be careful with their choice to be sure to consume the right lipids. Because as you can imagine, not all fats are good for your breakfast.

Lipids like omega-3 or omega-9 are perfect for a healthy breakfast. Because they promote the prevention of many diseases such as diabetes or cardiovascular disease.
In addition, they play a more important role in the development of the brain, bones, and even muscles.

You can find lipids for your healthy and balanced breakfast in nuts, almonds, chia seeds, avocados, or even pumpkin seeds. You can use them mashed as a spread instead of jam which is very high in sugar.

Fruits

As you probably already know, the fruit is very important for the organism. It must therefore be present in your Healthy breakfast.

The fruit will allow you to fill up with fiber which will allow your body to digest the carbohydrates present in the fruit more slowly.
In addition, the fruit to be chewed promotes satiety and will provide you with vitamins.

Be aware, however, that fruit juice does not replace fruit even if it is organic.
We always recommend that you consume fruit because it is much healthier.

Finally, we can say that having a good breakfast is very important for your physical and psychological health. So always try to eat well and enjoy your breakfast.

With the tips and recipes that we have presented to you, you know everything you need to have a good healthy breakfast every morning.

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Uncategorized

Low calorie juice recipes for weight loss

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This particular juice is crafted by combining various green vegetables like carrots, beets, and cucumbers with green or coloured fruits such as lemon, green apple, and pineapple. This unique blend not only enhances the nutritional profile of the juice but also helps to balance the strong taste of the green vegetables. By incorporating these complementary ingredients, the juice becomes a perfect fusion of taste and health, providing a refreshing and revitalizing experience for the body and mind. Finally, it is recommended to add spices such as ginger, and cinnamon, among others, with the aim of promoting fat burning.

Most of these drinks are characterized by having a lot of FIBER and WATER, among other nutrients. These substances contribute to cleansing the body, so they can help you lose a few kilos.

The ingredients used in this juice have low-calorie levels. In this sense, they can work on diets to lose weight.

Before continuing with the preparations, we make some clarifications:

It is recommended to blend everything well and not filter anything. In this way, we will be consuming all the fibre of each food. However, in case your blender cannot process all the ingredients or you use a juicer, we recommend eating the leftover fibre with a salad or your favourite food.
Drinks should be consumed at the time of preparation.
To start, you can have a glass of juice every morning and observe how you feel throughout the day.
Finally, it is essential to accompany these drinks with a series of habits to lose weight in a healthy and sustained way.

1- Cucumber, celery, and apple juice

This drink provides the body with plenty of water, fibre, vitamins, and minerals. This green juice is a perfect combination of apple, pear, celery, dates, and cucumber. It contains fibre that aids the digestion and hydration properties of the cucumber. Additionally, it’s loaded with vitamins and minerals that nourish the body. This juice is an excellent aid for weight loss as its diuretic, cleansing, and moisturizing properties help burn fat naturally.

That’s juice Recipe for one person :

Ingredients

1 cucumber
1 green apple
1 pear
half a stalk of celery
4 dates
1 piece of fresh ginger

2- Green juice to lose weight apple and Kiwi

This green fruit and vegetable slimming smoothie have powerful nutrients that benefit digestion, help eliminate fluids, and contain few calories. An exceptional green smoothie!

Write down the quantities to prepare this green juice, which makes two smoothies:

Ingredients

2 kiwis
1 green apple
Half lemon
500 ml of water

3-Celery  and Apple juice

This green juice made with spinach, orange, apple, celery, ginger, and turmeric is not only appetizing and refreshing but also has numerous benefits for the body. It improves the immune system, and controls blood pressure, inflammation, cholesterol, and sugar levels, among other things. Plus, it provides essential nutrients to complement any diet.

To make two servings of this juice for fat burning, you’ll need the following amounts of each ingredient:

Ingredients

4 oranges
1 stalk of celery
1 banana
1 bunch of spinach
2 green apples
1 piece of ginger
half a teaspoon of turmeric

4- pineapple and parsley

Detox juices, in general, are characterized by their detoxifying, slimming, moisturizing and nutritious qualities. This diuretic juice made with pineapple, carrot, and parsley not only reduces water retention but also helps regulate hormonal balance and improve intestinal transit. These benefits aid in fat burning and create a feeling of fullness, making it an excellent green juice for dinner.

Ingredients

2 carrots
1 cucumber
5 sprigs of parsley
1 green apple
2 pineapple slices
1 litre of water

5-Apple and carrot juice

This fruit is well known throughout the world as it has slimming properties, especially the green apple, as it is rich in vitamins, and minerals and low in fat, with a high amount of fibre. The apple regulates intestinal transit, cleanses the body, stabilizes metabolism, and expels toxins that reduce belly fat.

The carrot also has a high source of fibre and combined with the apple they favour the elimination of substances that the body does not need.

Ingredients

1 handful of spinach leaves,
1 lemon (optional),
Water,
4 carrots,
2 green apples.

6- Melon and kiwi juice

This juice will help you purify your body, combat fluid retention and eliminate toxins from the body.

Ingredients

1/2 melon
3 ripe kiwis
1/2 lemon
2 glasses of water

Preparation

Remove the seeds from the melon and peel, chop, peel the kiwi apart, and cut into slices.
Add the fruits to the blender glass, along with the freshly squeezed lemon juice and water, and blend well until a homogeneous mixture is obtained. Serve cold.
Consume a glass every morning on an empty stomach for one or two weeks.

7- Lemon juice to burn belly fat

Lemon is a diuretic citrus fruit that guarantees good results, which is why it is used a lot, but for better results, combine this lemon juice with a healthy, balanced diet and a more active life in terms of exercise.

Ingredients

water
2 lemons
1 bunch of parsley

Preparation

Wash, cut, and squeeze the lemons directly in the blender, remove their seeds, wash the parsley and add to the glass.

Pour water as necessary and process until you get the desired consistency, serve and enjoy. Consume this juice on an empty stomach and wait for half to have breakfast.

10- Grape juice to lower the abdomen

Grapes have diuretic properties that cleanse the body and reduce inflammation in the abdomen, it is considered a laxative food since it contains fibre in the skin, is recommended for constipation, provide energy and benefit fat burning.

Ingredients

-200 grams of fresh red or green grapes
-1 tablespoon apple cider vinegar
-Water

Preparation

Wash the grapes under the tap, then add to the blender glass along with a little apple cider vinegar and water, the necessary amount.

Process until the desired consistency is achieved, then strain through a strainer to remove any remains of the grapes.
Drink this smoothie two to three glasses a day for a week, ideally, the first glass should be on an empty stomach and the two glasses half an hour before meals, that is lunch and dinner.

11- Pineapple juice to burn fat

A delicious smoothie that combines the benefits of pineapple with celery, helping you lose weight from the abdomen since it is a cleansing, diuretic drink, rich in minerals, fibre, and vitamins.

juice of half a lemon

2 cups of water
1 stalk of celery
2 cups of pineapple cut into cubes
crushed ice to taste

Preparation

Add all the ready ingredients to the blender glass and blend until obtaining a homogeneous mixture without lumps. Serve and enjoy this juice, if you want to add sweetener to taste.

12- Orange smoothie to lower the abdomen

This sugar-free orange shake or smoothie, but with water, is very low in calories, which is ideal for losing annoying belly fat.

Ingredients

crushed ice to taste
4 oranges
1 kiwi

Preparation

Wash the oranges, cut them in half, and squeeze all the juice into a glass, you can also peel them and remove only the pulp, peel the kiwi, and chop.
Add the ingredients to the blender and beat for a minute or more until smooth.

13-Orange Banana Smoothie

The plantain or banana is well known for its high potassium and iron content, in addition to carrying a lot of fibre that gives us the energy to perform the day and prevents us from feeling hungry between meals. The orange for its part is rich in vitamin C, an antioxidant that helps to lose weight quickly

2 tablespoons flaxseeds
1 cup of freshly squeezed orange juice
1 banana
1 cup of water

Preparation

Add all the ready ingredients to the blender glass and process until you get the desired consistency without lumps. If you want add some sweetener to taste and enjoy this smoothie.

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Nutrition

Best vegetables for eye Health and foods

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We will discuss here the Best vegetables for eye Health and foods. A good diet also has a positive influence on stopping these eye diseases.
Keep in mind that no food is going to eliminate refractive errors such as myopia, astigmatism, or other eye diseases.

Although maintaining a balanced diet that includes these foods helps delay cell aging and slow down oxidative stress in the brain (which increases with age and causes us to be clumsier and slower to think).

Wearing contact lenses may enhance vision, but maintaining a nutritious diet is equally vital to ensure not only clear eyesight but also optimal eye health.

You should know that, just like a poor diet, it can lead to macular degeneration, glaucoma, or diabetes (and as a consequence diabetic retinopathy ).

The good by the good! Food and nutrition have become major issues in our daily lives. Eating healthy means preserving your health and well-being. The eyes, too, can benefit from your diet.

Here are some Best Vegetables for Eye Health and foods.

1. The carrot


The carrot does not only make people lovable, but it is also beneficial for our eyes. Rich in antioxidants and vitamin A, carrots prevent a reduction in visual acuity and the appearance of AMD or cataracts.

2. Cherry tomatoes
Cherry tomatoes contain a lot of quercetin, an antioxidant that helps fight against eye diseases and also against certain cancers and certain allergies.

3. Broccoli
Rich in lutein and zeaxanthin (powerful antioxidants for eyesight), broccoli has the same characteristics as spinach.

4. The corn
Also rich in lutein and zeaxanthin, corn is very good for eyesight. To be consumed preferably with a little oil to facilitate absorption by the body

5. Calf liver:
food is very rich in vitamins A, D, and B. Calf liver also contains iron, which is essential for maintaining healthy blood flow to the eyes. Proper blood flow is vital for the eyes to receive adequate nutrients and oxygen, allowing them to function correctly.

6. Green cabbage:
Green cabbage is also an excellent source of vitamin C, which is an antioxidant that helps protect the eyes from free radical damage. Consuming foods rich in vitamin C, such as green cabbage, can help prevent these diseases and promote healthy eyesight.

7. Spinach:
the superfood to take care of your eyes Is spinach good for your eye health? Yes! It is THE superfood star not to sulk! It is very rich in lutein, zeaxanthin, and pro-vitamin A as well as vitamins B, C, and E. This makes it a strong ally to protect the retina, filter blue light, and fight against the development of AMD or cataracts.

All fruits and green vegetables are very good for your health: kiwi, green cabbage, avocado, lamb’s lettuce, broccoli… Don’t deny yourself anything!

8. Kale


Kale is one of the best vegetables for eye health. Kale is a leafy green vegetable that is rich in lutein and zeaxanthin, two antioxidants that protect the eyes from harmful blue light. Eating kale can also help prevent cataracts and age-related macular degeneration.

9. Sweet Potatoes
Sweet potatoes are rich in some key eye nutrients: vitamin A, vitamin C, and lutein. Substituting white potatoes for the sweet variety not only lowers the glycemic load but is also a feast for the eyes.

10. Green Leaves
When it comes to vision-friendly foods, leafy greens score highly. Green leafy vegetables are a great source of essential vitamins that can enhance eyesight, as they are rich in the antioxidant vitamin C and packed with lutein, a crucial carotenoid that plays a significant role in maintaining healthy eyes. Spinach will not only strengthen your muscles but also your eyesight.

11. Lutein
What vitamin is good for eyesight? Although there isn’t just one, lutein is high on the list. It is considered one of the best vitamins that can aid in improving eyesight.

12. Avocado

The avocado is much more than a fashionable fruit. It is a food that helps improve vision due to its high content of lutein and zeaxanthin.

These components act as a powerful antioxidant for the eye, strengthening the macula and reducing the possibility of developing diseases such as age-related macular degeneration.

13. oranges

Orange is a powerful antioxidant rich in vitamin C, capable of effectively combating free radicals and the deterioration of body cells.

This food rich in vitamin C improves the health of your eyes by preventing eye problems such as cataracts from developing prematurely.

14. Apple
The apple has an antioxidant capacity 2 times greater than the orange. In addition to being popular, the apple is good for your eyes.

15. Seeds

Seeds are another abundant source of essential fatty acids. They can serve as an alternative source of omega-3 for those who don’t eat fish.

16. Walnuts

Nutrition varies by type, but most nuts are powerhouses and contain high levels of protein, essential fatty acids, and fibre.
Walnuts are also very rich in omega-3 and vitamin E. Walnuts are therefore good for eyesight. They are best eaten in their shell.
Some nuts, such as almonds and hazelnuts, are especially rich in the antioxidant vitamin E.

17. The almonds
Almonds are very rich in vitamin E, so don’t hesitate to eat galettes des rois all year round!

18. Fish

Oily fish contains essential fatty acids, specifically omega-3. Omega-3s are part of all cell membranes and therefore play a vital role in every cell in the body.

In the eyes, omega-3s have been found to be beneficial for dry eyes and meibomian gland dysfunction. They can also help in macular degeneration.

19. olive oil

Olive oil has a high concentration of polyphenols (it is a powerful antioxidant) that protect the blood vessels of the eyes and help to stop age-related macular degeneration.

let me tell you some Bad foods for your eyes Health
You have understood it, a good diet is important to maintain good eyesight. But to maintain good eyesight, or not aggravate eye ageing that has already begun, it is also very important not to consume too much of certain foods.

Some studies show that foods rich in omega-6 such as sunflower, certain cereals, certain meats, as well as industrial products are bad for eyesight. Indeed, the saturated fatty acids they contain are bad for the micro-blood vessels that irrigate the tissues of the eyes.

Why do these foods help improve eyesight?
The body does not generate carotenoids, so it is important to include a variety of foods rich in carotenoids in the diet.

There are many carotenoids (more than 500) but only a few are acceptable to our body through food, such as; lutein, zeaxanthin, lycopene, and beta-carotene.

What our body does with these carotenoids is convert them into vitamins (A, B, C, E, and K) so that the human body can synthesize them.

Foods rich in carotenoids are vitamins for the eyes and the rest of the body. These are the Best vegetables for eye Health and foods.

some Effective Tips To Increase Eyesight

Be Careful With Contact Lenses
Contact lenses are commonplace in today’s world, and making sure you care for them properly is essential to keeping your eyes healthy. If you wear contact lenses, wash your hands before handling them and wear them only for the time recommended by your doctor. Never sleep with them on. These basic rules will reduce the risk of eye infection.

Eat Healthy Food
The best eye health comes from a healthy diet. Be sure to get plenty of nutrients, such as omega-3 fatty acids, zinc, lutein, vitamin C, and vitamin E. Look for leafy greens, such as kale or spinach, and try incorporating salmon, tuna, or other types of blue Fish. Eggs, beans, and dried fruits are also beneficial, as are oranges and other citrus fruits.

Give Up Smoking
Smoking can increase the risk of developing cataracts, damage the optic nerve, and lead to macular degeneration. If you smoke, do everything you can to quit as soon as possible. Quitting smoking is not only good for your overall health, but it will also reduce your risk of eye disease.

Wear Protective Glasses
Not all work environments are ideal for eye safety. Many industries, such as manufacturing or construction, often involve handling airborne or hazardous materials. If you work with wood, metal, or chemicals, always wear eye protection. The same goes for sports like ice hockey, racquetball, and lacrosse; always wear the appropriate protective glasses. Even if your job involves staring at a screen all day, you may want to invest in blue-blocking glasses to keep your eyes safe and healthy.

Take A Break From The Computer Screen
As we have already mentioned briefly, the computer screen can cause more damage to the eyes than you can imagine. When you use the computer for long periods of time, be sure to always take breaks to give your eyes a rest. Staring at the screen for too long can cause damage from blue light exposure. You can also use artificial tears to keep your eyes moist and lubricated if you have to spend a lot of time staring at a screen.

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Diet Plans

15 days Ramadan diet plan

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Ramadan is the ninth month of the Islamic calendar, during which Muslims observe a fast from dawn to dusk.
Therefore, it is essential to follow a well-balanced and nutritious diet during the non-fasting hours to maintain good health.

It is crucial to drink plenty of water and stay hydrated during the non-fasting hours. Avoid consuming too much sugar and caffeine, which can lead to dehydration. It is also recommended to consume fruits, vegetables, and high-fibre foods to keep the digestive system healthy.

In conclusion, a well-balanced and nutritious diet plan during Ramadan can help maintain good health and energy levels during the fasting period.

Here is a sample 15 days Ramadan diet plan:

Take 1 Tablespoon pumpkin seed powder mix in water and drink 15 minutes before sehri Or take the powder in your mouth and drink it with water. after this process takes 5 mins rest after 5 mint take 15 mins walk.

SEHRI

Make an Omelet
Take 3 eggs 2 egg white 1 with the yolk.

Omelet (Recipe)
Onion, Green chilli, Black Chili, Zeera and No oil

1 Bowel Yogurt

140 grams yoghurt
half a spoon of chia seed,
5 leaves mint grinded
5 Pinch of pure brown sugar
half spoon is Isabgol (Psyllium Husk)
Mix well and enjoy.

IFTAR

Take one Glass of Juice of any kind with 1 date (khajoor)
1 Apple + 5 strawberry
2 slice watermelon + Kiwi
1 Glass of water with Half a spoon of flax seed + 4 pieces of spinach
50gram Boiled Black chickpeas ( if you can’t eat only chickpeas you can add 1 spoon of yoghurt)

After iftar Perform namaz and then take walk for 30 mint


Dinner

Boiled Rice 50 Gram
Red Beans 50 Gram
1 Egg boiled white
2 Pinch of black pepper + Green chili half spoon + 1 spoon yogurt

After Dinner Fast Walk for 1.5 hour

Respect Ramadan

Increase spiritual activities: Muslims often increase their religious activities during Ramadan, such as praying more, reading the Quran, and giving charity.

Be mindful of others: Muslims should be mindful of the needs and feelings of others during Ramadan, especially those who may not be fasting or are less fortunate. This can include showing kindness and generosity, avoiding gossip and other negative behaviours, and seeking forgiveness from others.

Attend community events: Many Muslim communities organize special events and gatherings during Ramadan, such as breaking the fast together (iftar), night prayers (Taraweeh), and other social activities. Attending these events can help build community spirit and foster a sense of togetherness.

Practice self-discipline: Ramadan is a time to practice self-discipline and self-control, not just in terms of fasting but also in other areas of life. This can include avoiding unhealthy habits and behaviors, such as smoking or overeating, and striving to improve oneself in various ways.

Ramadan is a time for Muslims to focus on their faith and spiritual growth, while also showing respect for others and their beliefs.

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Weight Gain

Best ways how to gain weight fast and effectively

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The best ways how to gain weight fast and effectively. In the diet to gain weight, you must consume more calories than the body spends, which can be achieved by eating every 3 hours, avoiding skipping meals, and adding healthy, nutritious, and caloric foods to the diet such as olive oil, fruit shakes, oats, avocado, and nuts.

However, it is important to emphasize that even if the diet is aimed at weight gain, the consumption of processed foods such as chips, soft drinks, and sauces, for example, should not be increased. These foods are high in sugars and saturated fats, so they favour the increase in body fat and the risk of heart problems, cholesterol, and high triglycerides.

Ideally, weight gain should be due to the increase in muscle mass, which can be obtained by following a balanced diet and physical activity, since this way the body remains defined and healthy.

Why can’t I gain weight?
People who have difficulty gaining weight usually owe it to their genetic heritage and/or a high basal metabolic rate. They need more calories than average to run their body because even if they consume a lot of calories, these will all be burned quickly by their body. Other environmental factors can increase the difficulty of gaining weight, such as stress, exposure to extreme temperatures, excessive consumption of tobacco or caffeine, etc. Physical hyperactivity can also play a role. Not to mention diseases such as diarrhoea, diabetes, cancers, and digestive pathologies.

If you are unable to gain weight, it is important to consult a doctor, who will rule out health problems and will carry out some tests to assess your calorie expenditure at rest.

In the second step, a general practitioner, a dietitian, or a nutritionist can support you in your weight gain by developing personalized programs. The help of a psychologist or a psychiatrist can also be interesting in the case of eating disorders.

Below we will let you know The best ways how to gain weight fast and effectively

Eat every 3 hours

Eating every 3 hours is very important to increase calorie consumption throughout the day and favour weight gain since more calories must be ingested than the body expends. Likewise, a good daily balance must be maintained in both the calories from carbohydrates and from proteins and fats, this will also favour the increase in muscle mass.

It is crucial to avoid skipping meals in order to ensure that the body receives a proper supply of essential nutrients and maintains appropriate levels of glucose. Doing so will support the body’s ability to function optimally and promote overall health and well-being.
Here are some snack food ideas that will help you gain weight:

Nuts
almonds
Walnuts
yoghurts
Raisins
Fruit juice
bananas
apples
Strawberries
Dark chocolate
Try to be creative, the time has come to give yourself the odd whim. Think about smoothies that allow you to combine fruits, vegetables, dairy, or vegetables! This will be an ideal way to fill yourself with vitamins and minerals in a totally healthy way.

Give priority to high-calorie foods

Have you ever heard of a hypercaloric diet? If you need to gain weight, this type of diet can suit you like a glove!

Don’t worry, it’s pretty easy to understand. Simply prioritize those foods that have a higher energy density and introduce them at each meal. By opting for high-calorie foods, you will see your body mass index increase rapidly.

Healthy Eating Made Easy: Add These Foods to Your Diet:

Wholemeal bread
Fish rich in Omega3
Eggs
Integral rice
Seeds and nuts
Legumes
oat-type cereals
Fruits and vegetables
Vegetable oils
the meat of all kinds
Dairy products…
Although all kinds of foods are allowed in a diet whose objective is to gain weight quickly, we recommend that you do not abuse refined sugars or saturated fats and other types of sweets.

Always keep in mind that you must eat healthily so as not to put your health at risk and cause future cardiovascular or overweight problems.

Must Eat 3 fruits per day

Consuming at least 3 fruits per day and eating salad at lunch and dinner helps increase the number of vitamins and minerals in the diet, Fruits are essential for a healthy metabolism and can aid in both weight gain and muscle mass.

Incorporating fruits into your diet can be effortless and enjoyable. You can relish them fresh or in the form of juice and smoothies, and even as dried fruits. Fruits also make for a perfect snack and a healthy dessert option for any meal. By incorporating a variety of fruits into your diet, you can enjoy their delicious flavours while reaping the benefits of their essential nutrients.

Avoid certain foods

To gain weight, we recommend you bet on foods that help you in your goal.

So if you were used to consuming skimmed, light, and other types of foods, you will have to leave them behind, because they do not have any caloric intake! These empty or low-energy density calories contain a lot of water and fibre that will make you feel fuller without gaining weight.

In addition, there are a number of fruits and vegetables that you should also exclude from your diet if you want to gain weight:

Asparagus
Cabbage
Cucumber
Zucchini
Tomato
Peach
Melon
Beet
Carrot
Do not hesitate to substitute skim milk for whole milk, eat rice and whole wheat pasta to help you increase your weight and muscle mass. Starchy foods will be your great allies when it comes to gaining body fat.

In addition, another piece of advice that we give you in this regard is to drink water between meals so as not to bloat your stomach and not go hungry at all at mealtimes!

Drink Water 2.5 L per day

The best way how to gain weight fast and effectively is by drinking water. Drinking plenty of water and staying well hydrated is essential to gain muscle mass, since hypertrophy, which is the increase in the size of muscle cells, only occurs if the cells are well hydrated.

how to gain weight fast and effectively

For this reason, it is important to be vigilant and account for water consumption, remembering that pasteurized soft drinks and juices do not count as liquids for the body. In addition to this, it is important that water consumption is done between meals because if you drink in conjunction with meals it can interfere with food intake.

Perform physical activity

To guarantee that the extra calories are transformed into muscle and not fat, it is important to perform physical activity 3 to 5 times a week, mainly muscle-building and non-aerobic exercises. Ideally, consult a physical trainer or physical education teacher to carry out an exercise routine appropriate to your individual needs.
Certain sports such as bodybuilding, fitness, CrossFit, or swimming are ideal for this objective.

In addition to all our nutritional advice, opt for bodybuilding rather than cardio. Put it into practice three to four times a week in sessions of at least 30 minutes.

Set achievable goals! By adapting your workouts and prioritizing protein-rich meals, you will quickly reach your ideal weight.

So go to the gym to increase those kilos that you crave so much (buttocks, waist, thighs, etc.).

What not to eat

Gaining weight in a healthy way means eating a balanced and varied diet. It’s important to avoid processed foods that have lots of sugar or unhealthy fats. Instead, focus on eating foods that give your body the nutrients it needs to grow and be strong. Some of these foods are snacks, sausages, bacon, mayonnaise, tomato sauce, sauces in general, sweets, chicken thighs, soft drinks, pasteurized juices, cakes, cookies, fast foods, and fried foods, among others.

CHOOSE A 500-CALORIE SNACK FROM THE FOLLOWING EXAMPLES
Bowl of whole milk with cereal.
Sandwich with cheese, chicken, and sauce of your choice.
A handful of walnuts or 3 dried dates.
A slice of raisin cake.
Rusks (4) and 50 grams of cheese, with a handful of almonds.

Avoid dangerous dietary supplements!
Capsules to develop your muscles? It’s tempting. But according to the National Agency for Food, Environmental and Occupational Health Safety (Anses), “the interest is questionable in view of the risks involved”. As part of the nutrivigilance system applying to food supplements and following numerous reports, the Agency produced a report in 2016 on “the risks associated with the consumption of food supplements intended for athletes aimed at muscle development or decrease in fat mass.

The main products concerned are amino acids (which make up proteins) or compounds derived from them. Arginine, which has hypotensive and vasodilating effects, increases the risk of sudden death in people who have already suffered a myocardial infarction. As for beta-alanine, in high doses, it causes paresthesias. Dehydroepiandrosterone (DHEA) could ultimately stimulate the growth of hormone-dependent cancers (prostate, breast, uterus, etc.). In addition, cyproheptadine does not whet the appetite. This molecule, which is one of the antihistamines, is reserved for the treatment of allergic manifestations. Like all medicines, it has various undesirable effects, in particular a marked sedative effect.

 

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