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Most athletes wouldn’t even consider using dumbbells for cardio. In fact, most athletes don’t even use weights at a fraction of their full potential. Well, that’s about to change… if you decided to take my advice.

Training programs are traditionally divided into resistance training (such as weight lifting) and cardio (such as jogging, rowing, or biking). Or these two types of workouts are done on separate days. And without a doubt, most exercisers choose aerobic exercises like jogging, biking, and rowing for the cardio part. I don’t see people lifting weights when it’s time for cardio.

Over the last year, most trainers (myself included) have moved away from aerobic exercise in favor of anaerobic exercise. Anaerobic exercise is high intensity exercise for short periods of time, repeated. Think sprint intervals.

Evidence shows that anaerobic activity is better than aerobic activity for improving endurance, strengthening the heart and lungs, and even burning fat. Not to mention, it helps you become more athletic and preserves your hard-earned muscle. Unfortunately, not many athletes have made the switch because they have been programmed to do aerobic training in their “target heart rate zone.”

So it’s no surprise that the jump to dumbbell cardio hasn’t caught on. A dumbbell cardio workout is when you do a series of dumbbell exercises in a circuit with as little rest as possible between exercises. I also call them “dumbbell intervals” because you do one interval of exercise, followed by rest, and then more intervals.

Dumbbell cardio is a better choice for a great cardio (and full-body) workout for many reasons. First, and the simplest reason, is that you don’t need expensive equipment like stationary bikes, rowing machines, or treadmills. All you need is a set of dumbbells and you’re ready to go. This is also great if you work out in a crowded gym (yuck!), where the cardio machines are in constant use.

Second, dumbbell cardio activates your heart and breathing using your WHOLE body, not just one part of your body like your legs. Your heart has to pump blood to the muscles in your legs, core, and upper body. This prepares the heart for more real-world activities than just jogging.

Third, aerobic exercise works against building your physique. Yes, it burns fat while you do it… but it also tells the body to do whatever it takes to lose weight. This means that your body also sacrifices muscle to reduce weight. On the other hand, using dumbbell cardio sends the signal to get rid of fat, but in a way that preserves muscle throughout the body because they are needed to complete workouts.

So, the next time you’re looking for a great cardio workout that will really help you build a lean, athletic, high-performance body, skip past the cardio machines and grab a pair of dumbbells instead. Also, you may find how effective dumbbells are as a complete training tool. Try dumbbell cardio instead of boring aerobics.

I have two beautiful children, with lots of energy and boundless joy. My only son was having some behavioral difficulties, I suspected some food allergies so we tested him and we are now a gluten free household.

Obviously, being a Sugar Mama myself and doing 7 day sugar cleanses with my clients, we are now a gluten and sugar free family. This journey of finding alternative foods for the usual social event, birthday party, holiday gathering, school outing, can be a challenging endeavor.

I assure you that with a little meal planning and healthy conversations with your children, all of this can be accomplished.

Here are some tips to help you cut sugar out of your child’s diet:

1. Eating in Libra:

Every time you eat, make sure you have protein, fat, and complex carbohydrates. The carbs in my book are vegetables and no more than 2-3 servings of fruit a day. An example of a balanced snack could be;

Almond butter, 1/2 apple

Organic goat cheese, cranberries and 1 slice of nitrate-free turkey.

Hummus and vegetable sticks and chicken thigh

When you eat in balance you will control your blood sugar and insulin levels. This will control cravings, mood swings, improve behaviors and brain productivity for better learning.

2. Eat a balanced breakfast and ditch the sugary cereal:

When it comes to sugar, breakfast cereals are a key offender, with two-thirds of the top 100 classified as “high in sugar.” Understand that 4 grams of carbohydrates is equal to 1 teaspoon of sugar.

Alternatively, swap out your cereal for protein in the morning. Fantastic ideas for breakfast are:

A. Eggs, sweet potato sautéed in coconut oil, spinach sautéed in coconut oil.

B. Green Smoothie: Kale, blueberries, banana, organic yogurt, and hemp seeds.

C. Gluten-free oats, sliced ​​almonds, hemp seeds, chia seeds, berries or sliced ​​apples with vanilla coconut milk and stevia to taste.

3. Become a label detective:

Adding white sugar to our food is not the only way to get sugar into our diet. Most of the sugar we consume is found in pre-packaged foods (including deli meats, condiments, yogurts, bread, crackers), which means the only way to know is to read the labels.

Note the many names for sugar. Some are: maltodextrin, corn sweetener, corn syrup, cane juice, dextrin, any word that ends in “ose,” any word that ends in “tol,” which is a sugar alcohol. Stevia would be an acceptable sweetener without raising blood sugar levels.

4. Moisturize naturally:

From vitamin water to fizzy drinks, fancy syrup-sweetened lattes and sugary cocktails, beverages are as guilty as they come for containing sugar, with numerous studies linking sugar-sweetened beverages to obesity.

Be careful with drinks that say they are sugar-free. They may have substituted artificial sweeteners that will disrupt our hormones and cause damage to our cells. Many of these artificially sweetened drinks will trigger cravings even though they are calorie-free.

Healthy drink options are: plain filtered water, coconut water, herbal teas, sparkling water, cultured buttermilk water, kombucha.

I will put a gallon of water in a glass container with a spout and fill it with cucumbers, berries, sliced ​​apples, and fresh herbs like mint, ginger, etc. This is a refreshing way to enjoy drinks.

5. Commit to Loving Upgrades for your favorite foods.

Incorporate the above elements for a week and notice the changes in your body, mood and energy. You will be surprised how much better your children will respond. It’s not about eliminating or avoiding, but about displacing the foods that don’t work for you and adding the foods that do work for you and you love. You will find that your children will want the most nutrient-dense foods.

Do a pantry cleanout by donating the items from your pantry that don’t work for you. If you need more help in this area, hire a health coach to do the purging for you and support you in choosing healthy replacements.

It’s 10 am, you’re at work and you’re bored. The bagel you had for breakfast earlier wasn’t nearly as satisfying, and the woman in the cube next to you has a bowl of Hershey’s Kisses on her desk. You walk past the chocolates a few times, and finally go ahead and grab some. At lunchtime, he buys a deli sandwich that comes with a bag of chips and a brownie, and eats while answering emails. A few hours later you start to fall asleep at your desk. You have a craving for sweets and a trip to the Snickers bar vending machine helps you stay awake and end your day. By the time you get through the afternoon rush hour and head home, you feel “road rage” and want something to eat NOW. So you pour yourself a bowl of cereal and head to the couch to watch your favorite TV show.

If you can relate to this scenario, you’re not alone. Most Americans live their lives this way, jumping from craving to craving, feeling completely out of control with what they eat. However, there is an easy way to control your cravings. There is a way of eating where you are in charge of choosing your food, instead of feeling like the food chooses you!

People often feel bad about their cravings. They see them as a sign of weakness, or think their bodies are “out of control.” Why else would you give in to a bag of chocolate chip cookies, when you could resist them all week?

Actually, your body is very smart. He always knows exactly what to do. For example, your heart never misses a beat. Your lungs expand and contract as needed. When you’re hot, you sweat, and when you’re cold, you shiver. Your body knows what it needs to do and when it needs to be done.

Likewise, if your body craves a certain food, there’s probably a reason for it! Your desire is a sign of an underlying imbalance. It is a solution, not a problem. It’s your body’s way of telling you that it needs something. Your job, then, is to be a kind of “food detective”: find out what the craving is really about.

There are many reasons why your body might need something and send you a craving. One perspective on food cravings uses the concepts of “yin” and “yang.” Yin and yang simply refer to “complementary but opposite forces.” We see examples of yin and yang all the time in our daily lives: up and down, in and out, black and white, female and male, hot and cold, night and day. Things in life that are opposite but complement each other.

Yin and yang can also be applied to food. In this app, “yin” refers to foods that create feelings of lightness, happiness, and satisfaction in the short term. Yin foods cause an elevation of the neurotransmitter serotonin in the brain, leading to feelings of well-being, followed by a sharp decline and feelings of weakness and emptiness. The predominant component of yin foods is white sugar. Other yin foods include white flour, white rice, alcohol, juice, caffeine, fats, and oils.

At the other end of the spectrum are yang foods. Yang foods create short-term feelings of strength and increase physical and mental power. They include salt and protein-rich animal foods, such as red meat, eggs, and cheese. Yang foods cause an elevation in the neurotransmitter dopamine, making one feel highly alert and aggressive, followed by feelings of sluggishness and bloating.

Your body is always trying to maintain balance. If you eat a lot of yin, you will look for yang. If you eat a lot of yang, you will seek yin. For example, after eating a meal rich in extreme yang foods, such as steak, baked potatoes with sour cream, and buttered vegetables, you may feel heavy and blocked. You can reach for something that helps you feel light and unblocked, like a sweet dessert and coffee.

So the key to decreasing food cravings is to eat foods that are neither extremely yin nor extremely yang. Imagine that there is a food continuum between extreme yin and extreme yang foods. Foods that fall in the middle of the yin-yang continuum include vegetables, grains, nuts, and legumes. Fruit is also close to the middle, although slightly yin, while fish and birds are slightly yang.

By the way, the concepts of yin and yang can be used to describe your day or your state of mind. If someone is being very yin, he is relaxing, daydreaming and napping. An example of being yang is when someone gets angry with the person they just passed in traffic. Yin and yang can explain why after a day of watching TV (yin), you might not feel like speaking in front of a group (yang), and why at the end of a long and hard day at work (yang), you might want a drink (yin)!

If you experience cravings throughout the day, consider what you’re eating and where those foods fall on the yin-yang continuum. The Standard American Diet (SAD) is dominated by extreme yin and extreme yang foods, such as sugar, white flour, salt, and red meat. We learn to eat this way at a young age and it becomes commonplace. Eating these types of foods may be causing you to crave more food later on, without you realizing it! Also consider what experiences you have throughout the day, and how those experiences might make you feel “yin” or “yang,” leading you to crave certain foods. By paying attention carefully and eating foods primarily in the middle of the yin-yang continuum, you CAN control your cravings once and for all!

Heather looked from the stage over the crowd of unfamiliar faces, wishing she could be somewhere else. At fifteen, skinny and bespectacled, she could be as daring as the next teenager, but she didn’t want this kind of limelight. Between her and those expectant faces was an Olympic bar with plates as big as manhole covers on each end, one hundred thirty-five pounds, more than she weighed and certainly not part of her everyday world; she wasn’t an athlete, she didn’t even play any sport! How had she gotten herself into this? Closing her eyes briefly, she crouched under the bar, feeling it almost immovable against her shoulders.

The lead up to this situation had come a half year earlier, when a mom told me that her daughter Amanda, a seventeen-year-old senior at a nearby high school, had stopped her off-season efforts to improve her strength in the school gym. As Amanda says, “many times” we found that the weight room was closed to everyone except the football or wrestling teams. When we could get in, the machines were never free because after using a machine, the guys would stay there until one of the other guys came to use it. They also didn’t like the fact that us girls could lift more with our legs than they could using proper techniques. So they would use heavier weights and do it incorrectly. They would tell us that us we were doing it wrong, that’s why we used more than them. Also, the guys covered their legs with sweatpants since the girls who went to the weight room were soccer and lacrosse players, and they had bigger legs than some of the guys.”

I was hardly surprised: the much-heralded advances in women’s sports have yet to change society’s attitudes toward girls and strength. In my opinion, adolescent boys, subject to the same attitudes and grappling with their own physical identities, were less to blame than parents and coaches. Lots of parents set less-than-stellar examples of fitness (how many moms and dads do you know who can do ten good pushups?) and very few girls’ coaches (most of whom are men, right? that interesting?) really give more than lip service to serious off-season strength training for their athletes. But here was a mother and daughter who got he. “I’ll train her two nights a week at no cost,” I told the mom, “but here’s the problem: you I have to come train with her.” Mom thought about this. “Okay. Can her sister of hers Heather of hers come too?”

A week before Thanksgiving 2006, the girls and their moms (Heather: “Can my friend Tina come over?” Charles: “As long as her mom comes and trains too”) began their training. Initially we focused on free weight exercises; I always do this with new clients because dumbbells are basic, versatile, and available anywhere. The girls learned the correct form, how to identify each other and how to improvise. I would ask them about the mechanics, the “body logic” of what they were doing, and some of it took me a while to sink in. But I was finally able to step back, get out of the way, and watch them work with each other. And what I saw was extraordinary.

Once they got going, a synergy began to emerge, a combination of support and competitiveness, with Mom as the catalyst. Gloria is thin and wiry, always humble and optimistic, and as we all learned, strong. In just a few short months, despite some physical limitations, she was able to squat 135 pounds and even more incredible, bench dips (triceps) with a 45 pound plate on her lap. Amanda and Heather were not about leave this unanswered (“if mother she can do it…”) and soon all three girls were doing it themselves. As predicted, her leg strength blossomed; Tina, a year younger than Heather but stockier, especially enjoyed having heavy chains dangling from the bar when she squatted. And the donkey calf raise (a novelty to anyone outside of the world of bodybuilding) was a favorite of all three.

Later he would ask Gloria how the girls In fact I felt for all this. “They weren’t that interested at first, but after three or four weeks they felt comfortable with what they were doing: no one was looking at them, they were associating with each other, watching the weight gain, even participating in a little competition. They’d never been addicted to fast food, but now they’ve even started giving up Friday night dinners as their food choices changed. That included snacks, with a couple of hard-boiled eggs and a block of cheese replacing bags of Pringles.” A difficulty arose at his school: snacks of any kind are not allowed between 7:30 when classes start and lunch after 11:00. Amanda took some protein powder and it was confiscated. I find it difficult to understand how school administrators expect active and growing adolescents to go almost four hours without eating. something and stay tuned.

In February, what I had seen encouraged me enough to set a goal for the girls: “I’m calling this project ‘MoDa’ -MotherDaughter. And I want to share it with others. In May I’d like you to come with me to the PhillyFIT Bash and show what you’ve accomplished doing squats on stage.” Amanda nodded, Tina shrugged, but Heather gave me a horrified look. “We make have you?”

There were differences in the Bash place that none of us had considered. Unlike the Olympic weights the girls had been using in the study, the ones provided by Velocity Sports were encased in rubber. These tend to slide if the bar is tipped over, even slightly, which of course it did, since instead of a solid floor, we were on a makeshift stage that flexed under the weight. There were no barbell necks available at this time, so even with spotters, the girls experienced a slight “Bongo-Board” effect with that weight shifting over their shoulders. More significantly, they always trained in front of a mirror, which provided visual guidance to the proprioceptive senses; now they were looking from a stage at an audience. The weights that were easily done at my gym suddenly seemed a lot heavier.

So little Heather, who had lifted a lot more in training, dropped less than 135 pounds and couldn’t get back up without help. Tina would initially do the same with her 185. Amanda would have trouble with her 225. This was a white moment. It could have been humiliating, a complete defeat, denying the confidence they’d gained in recent months, undoing my reassurances against the stage fright that had nearly prevented them, especially Heather, from participating. But Heather, fearful of a public that had just seen her fail and a bar that still wanted to bury her, she reached within herself and found something new that had grown along with her sinew in recent months. Settling under the bar once more, she pumped out a confident half dozen reps, her lead leading Tina and Amanda to similarly redeem their initial attempts.

I saw something big happen that day, much bigger than I expected. Even though I told you this, I’m still not sure you understood. These girls had no experience or aspirations towards weightlifting. Even Amanda, although a soccer player, was not an athlete. No high-profile sports leagues or athletic scholarship searches for fans here…just ordinary schoolgirls who took a few moments in the midst of their busy teenage lives to do something few schoolgirls would attempt, and grew in ways they never expected. This does not happen in a vacuum. It took a mother, an unusually independent-minded one, to help make this happen. Is it too much to hope that there are others out there?

Yesterday I received a question from the Ask Experts site that I feel the need to share, as this comes up more and more with the advent of massive Pilates DVDs and unqualified instructors.

Question: “Hello, I am a beginner in Pilates, when I try to do the V shape or half crunch, I get a VERY painful cramp just below my ribcage on the right side, it paralyzes me. I feel like I will never get rid of it.” of this flabby belly that ruins all my pretty outfits.

First, no Pilates beginner should do the teaser (the V-shape), which is an intermediate/advanced exercise that requires deeper abdominal recruitment to avoid overuse of the hip flexors and external obliques.

Second, there is nothing “Crunch” like it in Pilates. We are not squeezing and compressing the midsection like someone who has buttoned their vest over their pants, but are looking to functionally strengthen the muscles without compression using the pelvic floor and transversus abdominis.

While the Pilates mat is the most accessible form of Pilates, the equipment is actually more appropriate for beginners. Joseph Pilates invented the apparatus to assist and resist movement, allowing people to exercise who otherwise would not be able to move properly. It is not true that one should do mat Pilates before getting on the machines.

Then I saw an ad for “Cardiolates,” a concept that is both fascinating and terrifying. Keep in mind that Pilates is an anaerobic exercise, like weight training. Attempting to combine Pilates and cardio into a single exercise regimen is simply wrong, contrary to the foundation of Pilates exercise, and will most likely result in many injured people feeling like they can’t do Pilates because it hurts.

I hate this mass production of Pilates because it makes Pilates seem like just a group of exercises (that look like other exercises) that you can do fast, slow, or otherwise. Thats not all! Pilates is all about how you exercise; it’s about how you move, breathe and take positions. Pilates is all about balance and proper movement, not just dragging yourself into a certain position.

Pilates performed incorrectly can cause: hernias (from pushing down too much) muscle cramps (from improper recruitment) neck and back injuries (from incorrectly flattening the back and neck causing muscle tension and vertebral compression and from overstretching or overextending back and neck, all from incorrect instruction on how to stabilize the pelvis) rotator cuff injuries (from pushing a wide range of motion in the shoulder joint without proper stabilization of the rib cage) osteoporotic vertebral fractures (from too much flexion forward and other movements contraindicated for osteoporosis ) and other injuries

Listen up: Poorly taught and poorly executed Pilates can cause you injuries that will stay with you forever, so find a certified Pilates teacher to work with and speak up when things hurt or you’re not sure how to do something.

Are you a lover of soups and soup recipes? In addition to the great taste and variety that the soup has, it also has a wide range of uses in our world stories. Here are some known and little-known facts about soup that you might find interesting. I did!

o Can you believe that Americans drink over 10 BILLION bowls of soup each year? That’s a lot of soup!

o Every year, 99% of all American households buy soup, making it a $5 billion business. Oh! I’m in the wrong business!

or Who eats more soup?. Men or women? Well, for a typical lunch, women seem to be more than twice as likely to eat soup than men. The statistics say, 9.6% vs. 4.0%.

or When was the earliest evidence that our ancestors ate soup? Around 6000 BC! And guess what kind of soup it was? Hippo!

o So, in the late 1700s, apparently the French king was so enamored with himself that he had his royal chefs create a soup that allowed him to see his own reflection in the bowl. Caramba! But as a result, he was born consummated (clear broth).

o Since we are talking about the French, here is another interesting fact about the soup tradition that I had to include on this Soup Information page. At the French court of Louis XI, ladies’ meals were mainly soup. Guess what the reasoning was? They were afraid that chewing would cause them to break out in facial wrinkles! If this were true today, plastic surgeons would be out of business!

or This one made me laugh! And yet, it is a fact that intertwines fashion, eating utensils and, of course, soup! Here it is: Why did light soups become fashionable in Europe during the 17th century? The spoon was invented. (How did they eat soup before the spoon?) Why was the spoon invented? For the latest fashion trend: large, stiff frills worn around the neck of men and women of high courts. (I bet that’s how the clowns got their ideas for their costumes!) The spoon design was to accommodate the wearers of those large frills and prevent them from getting soaked!

o The first liquid food most babies receive is the mother’s breast milk, often called “milk soup.”

o Frank Sinatra would always ask that they have chicken and rice soup available in their dressing rooms before going on stage. He said that he always cleared his mind and calmed his tummy.

o Another famous person who loved soup was Andy Warhol. He told someone that he painted those famous soup cans because it’s what he ate for lunch, every day for 20 years!

o Soup has always been known as the cure for any ailment of the heart, mind, soul and body… and this old Yiddish saying says it best… “Problems are easier to solve with soup than without she”.

or “Of soup and love, the first is the best”. – from an old Spanish proverb. (Sometimes, I think that’s very true!)

Do you want more interesting facts and tips about soup? Just visit Soup Hoopla! Website.

I call this slow cooking in the fast lane, because I use my slow cooker to cope with the fast pace of my life. I often find myself rushing from work to appointment, picking up kids, wondering when I’ll have time to cook. Well here is the answer.

My crockpot cooks for me while I run. When it’s time for dinner, or when I finally have time to crash, there’s a hot, tasty meal waiting for me.

These 10 tips are essential to successful crock pot cooking.

1. Cooking times and temperatures: Cooking time on high heat is approximately half the time on low heat. Some recipes require a specific cooking temperature and time to be successful, so follow the directions closely until you have a feel for the recipe. For recipes that call for both times, I often start the recipe on High to get it started, then switch to Low after about an hour. Start with large pieces of meat, such as a roast or whole chicken, on high heat for about an hour when possible. This quickly brings the food to a safe cooking temperature. An extra large roast should be cut in half to help the temperature rise quickly.

2. You can line the crock pot with a baking bag before placing the food. This makes cleaning easier. Cooking times are not affected, but the dirt remains in the bag and not in the pot. I usually find these bags on sale after Thanksgiving or Christmas and buy them then.

3. Whenever possible, do not lift the lid. Slow cooker temperatures are low and a lot of heat can be lost, possibly reducing the cooking temperature below the safe point. Use the lid provided with the pot. A layer of aluminum foil will not be enough.

4. Fill the slow cooker 1/2 to 2/3 full with food. Too full may not allow food to heat up fast enough. Similarly, a kitchen that isn’t full enough won’t heat properly either. Use the correct size crock pot for the recipe.

5. Follow the recipe and add the ingredients in the order listed. Foods that take the longest to cook tend to go to the bottom. Also, for some recipes, the vegetables or other foods at the bottom can act as a rack, keeping the foods on top out of the juices.

6. Food doesn’t need to be swimming in liquid to succeed in the crockpot. Many people find crockpot roasts lacking in flavor because they have been covered in water to cook. For most roasts, 1 cup or less of liquid is all that is needed. The meat will give up some of its own juices as it cooks.

7. The tenderness of the meat is directly related to the cooking time. A longer cook time on low will produce a more tender roast, as long as it cooks past the decomposition stage. The difference between a tough and a tender piece of meat is about 1 hour. When you check that the meat is done, if it is not tender, let it cook for another hour and check again.

8. Do not refrigerate food in crockery, heat retained in the crock will delay cooling and keep food at an unsafe temperature for too long. Transfer food to storage containers and refrigerate as soon as possible after the meal.

9. Some recipes call for them to brown or lightly cook before putting them in the slow cooker. Please read the entire recipe so you know what is called for when planning the meal. Look for recipes that require little to no pre-cooking for those busy mornings. Many recipes that call for browning can be successful without browning, but may lose some flavor due to caramelization of the meat.

10. Sometimes you can assemble the recipe the night before, putting the food and the coating in the fridge. The next morning, place it in the pot and voila. In this situation, you should never use recipes that require pre-cooking. Keep all ingredients cold until you are ready to plug in the cooker. This works well for roasts etc. I often place the roast and its flavors in the pot the night before. In the morning, I plug it in and add the liquid (although I could probably get away with adding the liquid the night before as well). This method is particularly useful when I trust a husband or son to start cooking.

elderly care includes meal planning for seniors. This can be challenging as there are several factors that can cause a depressed appetite in an older person. Older people can also experience drastic changes in their digestive pattern that can make it difficult for them to consume certain things. It is important to keep this in mind when planning meals.

The eating habits and appetite of the elderly can be affected by a number of factors, including the difficulty of preparing a meal for one person, as well as the low desire to eat alone. Many seniors going alone would prefer not to eat or prepare meals due to loneliness at mealtimes. Others may be affected by chewing difficulties, increased physical activity, bouts of depression, or decreased interest in food, as well as the inability to taste certain foods.

Some seniors may also face challenges such as financial constraints that prevent them from buying enough food. They also may not have the means to buy food at the store and will therefore be limited to food that they can easily access.

If you find yourself and are planning senior meals, you need to consider all of these factors. Otherwise, you may plan meals that they are not interested in or unable to prepare.

The caloric needs of the elderly must also be taken into account. As we age, our caloric needs decrease. This is because the level of our activities is also being reduced. The number of calories required by the older person will depend on her activity level. Women who are over 50 and not physically active will only need about 1,600 calories per day. Men of the same age who are physically inactive will require about 2,000 calories per day.

When planning a meal, it is important to consider the different foods and their nutritional value. Not all foods that have the same caloric value will have the same nutritional value. Therefore, you need to make sure that you incorporate meals that are high in nutrition rather than high in calories.

You should also consider the value of the food in terms of fiber. Foods rich in fiber will give you a feeling of satiety faster and for a longer time, since they are bulky and take longer to digest. These foods will also serve to improve the digestive capacity of the elderly. Therefore, they must be included in large quantities.

It is important to consult a doctor when planning meals. This is especially true for those who may be taking medications that can react with certain foods.

Well, now it’s time for Protein 101. Proteins are large molecules made of amino acids. There are 20 amino acids, eight of which cannot be synthesized by the body. These eight obviously must be consumed from sources outside the body. Both animal and plant sources provide many of these essential amino acids.

Amino acids from proteins are the building blocks for the growth/repair of body tissues and for synthesizing enzymes and hormones. It is the only nutrient you consume that is metabolized in skeletal muscle tissue. It is used as a source of energy only during periods of starvation. This is why a healthy diet emphasizes the consumption of complex carbohydrates, which serve as fuel for energy, rather than your hard-earned muscle being consumed, along with its ability to burn fat. You should consume between 20 and 30 percent of your total calories from protein.

What is a Positive Nitrogen Balance?

We know that eating five small meals a day is the best way to boost our metabolism and keep our blood sugar regulated, which keeps energy flowing smoothly throughout the day. People who eat only two or three times a day are often hungry when they sit down to eat. They overeat because they are very hungry and therefore crave fatty foods. They usually skip breakfast, have a sizable lunch, and a big dinner. (sounds like you?)

They have it backwards. What many don’t realize is that eating a nutritious breakfast revs up your metabolism, and the last thing you want to do is pack on calories when your body is running down for the day and you won’t be able to burn off that big dinner. off.

Each of those meals should contain protein. The body needs a constant supply of protein to fuel the growth and recovery process. You get nitrogen when you eat protein. When in negative nitrogen balance, this is likely due to low dietary protein and calorie intake. It is at this time that your body goes “catabolic” and cannibalizes your muscle for fuel. If you eat protein throughout the day and your total daily caloric intake is sufficient, your body stays in a positive nitrogen balance. You go “anabolic” and create the ability to gain muscle from your workouts.

How much protein should you consume?

If your goal is to gain more muscle and you hit the gym four times a week, then you’ll want to consume one to one and a half grams of protein per pound of body weight. If your goal is to get lean and tone up, then you may want to consume 0.6 to 0.7 grams of protein for every pound of body weight.

A 200-pound man trying to gain some muscle mass would consume 200 to 300 grams of protein a day, while a 140-pound woman who wants to shape and tone her body might consume about 85 to 95 grams daily.

The amount you take per meal will depend on your weight, multiplied by the number of grams per pound you have set, divided by the number of meals per day.

You want to get most of your protein from whole food sources, such as chicken breasts, tuna, turkey, fish, lean beef, low-fat milk, and egg whites. I find it difficult to eat five whole food meals a day, so I supplement using a good protein powder. It’s Easy and Fast. Years ago, they used to taste like chalk. But now, you almost feel guilty drinking them because they taste so good.

It all comes down to this: there is a science to building muscle. If you don’t consume protein throughout the day on a daily basis, then don’t bother going to the gym, because you will burn what little muscle you have for energy.

Mickey Mehta is India’s leading holistic health and fitness guru. Having revolutionized the concept of Wellness, he has been associated with Femina Miss India, Grasim Mr. India and various other reality shows on TV including Fame Gurukul, Channel V-Pop stars and Channel V-Get Gorgeous.

He is the only insider exponent of health in India who has been extensively interviewed on almost all radio stations and TV channels. Here he talks about losing weight with a vegetarian diet. The following vegetarian diet plan is for fast weight loss and must be followed under competent and authorized government and medical supervision. Follow this plan for 10 days with the maintenance diet at the end of the 9th day.

Days 1 and 2 3 to 4 fruits, vegetables (steamed/sautéed or cooked with less oil), salads, sprouts, clear vegetable soup, and green tea.

Days 3 and 4 6-7 oranges, 1-2 glasses of grapefruit juice, 3-4 cups of green tea and 1-2 teaspoons of honey (to be taken before a training session)

Days 5 Very warm cow’s milk (5 to 6 cups) with a pinch of turmeric, 20g almonds, 20g walnuts, 2-3 dates or figs, 2-3 teaspoons Isabgol, green or herbal tea.

Days 6 and 7 Fruits (3-4), mixed vegetable soup, 2-3 glasses of vegetable juice, green tea, 2 or 3 teaspoons of isabgol.

Days 8 and 9 Fruit in the morning followed by 2 or more bowls of vegetable soups, vegetable juices, sprouts, and salads.

Day 10 onwards (to be followed as a maintenance plan): Morning: Warm water with lemon, Green Tea and fruits.

Lunch: 1 to 2 Millet Rotis (jowar, ragi or bajra) OR 1 cup of brown rice with vegetables and dal.

Dinner: (7 pm) Vegetable soup, steamed or sautéed vegetables and salad.

(Have some almonds and walnuts, about 3-4 each) with a cup of herbal tea or green tea in the evening around 5 pm

Note:

drink plenty of water

Avoid mango, banana, grapes (all other fruits are allowed)

Avoid potatoes, beets, peas (all other vegetables are allowed)

Avoid white rice, breads, pastas

Use vegetables like celery, mint, coriander, cucumber, pumpkin, tomatoes, and cabbage to make vegetable juice

Dinner time must be between 7 and 7:30 pm

Exercise every day – include cross training, walking, and yoga

Rest 1-2 hours at noon and 7-8 hours at night.