You cannot lose weight

Do the claims of "zero trans fat." Tran’s fats increase LDL (bad) cholesterol and lower HDL (good) cholesterol, which makes you more prone to heart disease, Alzheimer's disease, some types of cancer, stroke and diabetes. However, often the foods that contain less than 0.5 grams of Tran’s fat as a means to make them do not contain.

Therefore, it is possible to consume Tran’s fat on a daily basis, without you even knowing it. Smarter Choices: How do you know if you do not say? The only way you're going to be absolutely sure that the food is completely free of trans fats is to check foods containing hydrogenated or partially hydrogenated oils / fats. Just in case the food does not contain such a fat percentage of Trans fat in them is zero. And watch out for saturated fats, which are often used to replace Tran’s fats in food. Limit saturated fat intake to 12-20 grams per day.

Health of bones, heart and circulatory system, and helps with weight loss) from their favorite dairy products, right? Wrong. Vitamin D is not found naturally in yogurt and cheese as they do from milk that is added to this vitamin (as is the case with milk, which is sold as such). Required daily dose of vitamin D, the other nothing. In addition, look for new sources of vitamin D - salmon, sardines, eggs, enriched muesli or cornflakes.
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Very healthy foods that fight cancer

Smarter Choices: Flax seeds can have a good grind in a coffee grinder. Grind a tablespoon or two and add them to the batter for pancakes, yogurt or sprinkle on bread spread with nonfat cheese. And watch out - ground seeds spoil quickly, so they always prepare fresh.

Mistake no. 4 - Cook with Garlic may not repel vampires, but it's very healthy foods that fight cancer, it is very important for restoring or maintaining immunity (which is useful since people often immunity may fall when they are on a diet). A significant role in the breakdown of fats. However, garlic should not cook on the fire or put into hot dish - heat immediately deactivates its natural healthy properties. Smarter choice: It would be best to eat fresh garlic. But if you love the food, but still want to maintain a healthy properties - chop it, and then wait 10 minutes. If he let it rest at room temperature before cooking, according to researchers at the American Institute for Cancer Research, it will help to keep many of its components, which is fighting against the disease.

Mistake no. 5 - Measure the amount of salt in food by taste you cut your salt intake to prevent high blood pressure and lose weight easily? Here is a quick test: it has more sodium, 30 grams of salted nuts or half a cup of an immediate pudding? Nuts have less - 160 mg of sodium, while the pudding has 450 mg. Of course, the nuts will have a saltier taste, but that's because they do not contain sugar to disguise the taste.

Smarter Choices: Learn to look at the nutritional table on groceries. Foods with low-sodium should not have more than 140 mg of sodium per serving. A food with very little sodium maximum of 35 grams. Or better yet alone store food with very little salt or stock up with fruit and fresh vegetables, if you do not lose up his weight. Many of them are rich in potassium, which can mitigate the negative effect of too much sodium intake.
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These are faults that run even people who think that a healthy diet

You substituted fries for flax seeds and yogurt, but you get the most out of them as you can? What we do not know about their healthy food choices can hurt you - or at least not as much as you used to yearn for. Lots of people bragging that he knows everything (or at least most) of a healthy diet, and in fact are dealing with only half the information and thus it’s the body does not do any service. So this time we will deal with the six most common mistakes that work even people who think they are healthy foods.

Mistake no. 1 - Account on yogurt and cheese to get enough vitamin D, you do not drink milk every day, but it does not matter, because you still get vitamin D (important for bone health, heart and circulatory system, and helps with weight loss) from their favorite dairy product, right?

Wrong. Vitamin D is not found naturally in yogurt and cheese as they do from milk that is added to this vitamin (as is the case with milk, which is sold as such). Smarter Choices: Check the nutritional facts on yogurt or cheese, before you put it in the basket. Some contain 20 percent of the recommended daily dose of vitamin D, the other nothing. In addition, look for new sources of vitamin D - salmon, sardines, eggs, enriched muesli or cornflakes.

Mistake no. 2 - Skipping oil in the preparation of salads, of course, eating salad without oil means less calories, but it also means that you must be denied health benefits also. Without a bit of fat the body cannot absorb healthy phytochemicals (such as alpha and beta carotene and lycopene) found in tomatoes, carrots, red peppers, lettuce and spinach. Smarter choice: watch the calories, but not fat completely out. Of their importance for health, but a lot of times before.

If you get fat from other sources - meat, oil where you cook, nuts or avocado - in the same meal, you can eat a salad without oil. But, otherwise, add a little olive oil or sunflower oil. Mistake no. 3 - Do you eat whole flax seeds adding flaxseed to your morning cereal or yogurt will give you a daily dose of omega-3 fatty acids that are important in the fight against cancer and the accumulation of fat, right? Not really. Because of their hard shell whole flax seeds will pass through your system undigested. To take advantage of their full potential must be freshly chopped, even gum will not help.
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Exercises attain what you've always wanted

Back pain due to prolonged sitting and standing, definitely inexhaustible theme. Although some forms of exercise and sports, can help reduce these pains also may represent more or less effort to back. So, if you want to do exercises for strengthening and stretching your back, and you can be sure you are good and proper, that the Pilates exercise that has its roots in yoga exercises and workouts utilized in physiotherapy.



Moreover, this is the perfect exercise for summer days, which do not require a lot of effort (at high temperatures), you can work virtually anywhere and does not require much time. However, the benefit that you will after a few "sessions" experience will be invaluable. You will want to do more and learn more! Exercises that we have chosen most have focused only on the spine and muscle groups that support it. First Exercise Why exercise is: Stretches the lower, middle and upper back muscles, stretching the very spine and strengthens the abdominal muscles. How to take:


Sit on the floor, legs at the knees, thigh closer to the trunk, shoulders and let them be lowered forward, palms on the floor, slightly behind you for support. Cross your ankles (preferably right over the left), and gently lift both feet off the floor and keep your balance, sitting on the upper part of the buttocks. At this position, the light received right foot left ankle and vice versa. Take a deep breath and slowly in a position to roll back. Spine you bent the bow, head bent toward the chest. Be careful not to get too fillet on his head. While you inertia led to the door, tense your abdominal muscles, begin to expire in the same position to return to the starting position. When you return to a sitting position, feet you have to stay in the air. Repeat ten times. Warning: This is a pretty tough workout for beginners and for that you need a lot of practice to do it properly. Do not worry, once you enter the "knack" balance and control of the body you will not no problem.

2nd Exercise

What is exercise: strengthens the lower back and in general the whole torso, buttocks and thighs. How are running: Lie on your back, knees and feet directly below the knee. Feet that they may be hip-width apart. Arms that they may be placed on each side of the body. From this position slowly start to raise your pelvis off the floor, so that your pelvis and back create a diagonal, which continues on the thighs. Head and upper back (shoulder blade) must be all the time on the floor. Additional balance you provide hands on each side of the body. Again take a deep breath and exhalation straighten the leg at the knee, and it straightened at the knee, the hip lift into the air, just like in the picture. Stay in this position for three seconds. Still straight leg down to the other leg, foot drops to the floor and only then gently lowers the bowl. Repeat the exercise 10 times with one foot, then the other leg.

3rd Exercise
What is exercise: This exercise strengthens all the muscles of trunk, buttocks and thighs How to take: Lie on your back and pull your knees chest, head and shoulders may be booted from the floor, his hands grasp the knees. Inhale, tighten your abdominal muscles and breathing out, and feet straighten arms in the air, keep them in this position for three seconds and return to the starting position. Legs must be connected, feet stretched out. Feet that they may be from the floor at an angle of 45 º. Repeat the exercise 10 times.

4th Exercise

Why exercise is: tension prevents lower back, strengthens, flat and shaped back. How are running: Sit on the mattress, back straight, left leg shall be crouch in front of your pelvis, and his right to be a crouch on the side. Put your hands in a position as to imitate the position of airplane wings. Back to you and continue straight. Thereafter breath and start to descend into the hands of the hull to the left leg, so long as your shoulders are parallel to the floor, and follow the fists that are early in front of you. Get down to the floor as possible. Back all the time must be flat. Stay in this position for three seconds and slowly return to the starting position. Repeat this exercise 10 times, switch legs and repeat the exercise 10 times.

5th Exercise

Why exercise is: Stretches the entire back muscles and improves posture How are running: Lie on the floor on his stomach, legs straighten and put in width hips. Arms stretched above his head flat on the floor. Tighten abdominal muscles to be able to raise his left arm (from the shoulder) and right leg (from the hip) and head. Start by changing the lift arms and legs as if swimming. Knees to his feet and elbows on his hands the whole time you are straight. The weight of your body is in pain. Slowly accelerate to the fastest pace possible. Doing the exercise for 30 seconds, stop, rest 10 seconds and repeat it.

6th Exercise

Why exercise is: Relaxes tension from the back and twice the toning thighs How are running: Stand straight with your feet slightly apart. Let your feet be flat on the floor, aligned next to each other and arms extended overhead. From the beginning to the end, your abdominal muscles need to be in control. Slowly begin to lower his head to his chest and then bend the entire spine - vertebra by vertebra. Bend over so that your hands touch the floor. If the pain is too great, easy legs at the knees. In the same way back to the starting position, you must be the last head. Repeat 5 times.
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Perriconeova diet for weight loss

Basis Perriconeove child in five daily meals, breakfast, lunch, dinner and two snacks, and the twenty exercises. Example: Breakfast Smoked salmon with it half a cup of oatmeal with two tablespoons of fresh blueberries and some almonds. Drinks can be green tea or water. Lunch Lean roast turkey, lettuce, tomato and a bit of cooked beans.

Afternoon snack boiled or roasted turkey or chicken breast, four nuts, and a small salad of fresh celery. dinner of 100-150 g of roasted salmon bowl of lentil soup, green salad with olive oil and lemon juice, and spinach as a side dish cooked by steaming. Evening snack One hard-boiled egg, a small salad of fresh celery, 3 fresh red peppers and olives 3. As drinks are always recommend green tea or water.

Along with diet recommended various accessories for the revitalization of the skin, hair and strengthening the immune system. Impact on health and the special notes in the book "The Perricone Promise" tells that after twenty-eight days people who have availed of the prescribed plan feel and look younger, but for that there is little scientific evidence.

Also, there is very little scientific research supporting the majority of his claims about slowing down aging. However, the unquestionable benefit Perriconeove child to reduce the risk of many diseases, such as heart disease and diabetes because diet promotes eating fish, vegetables and fruits. Availability foods, feasibility and cost One of the biggest drawbacks Perriconeove diets are high rates of dietary supplements and Cream which Perricone says that people need to use it daily to maintain a healthy and youthful appearance.

Recommended and multivitamin supplements, mostly vitamins B complex, as well as salmon and fresh fish are the more expensive foods in Croatia. Diet will appeal to people who like to fish, and those who are interested in rejuvenating, but cannot apply it all, especially people with gastroenterological problems or certain allergies. Due to the declining share carbohydrate diet affects the loss of body weight, but the people of our region will hardly practiced it for a long time due to specific menus.
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Diets and diet that slows aging and reduces wrinkles

Perriconeovu diet was created by dermatologist Nicholas Perricone. Diet is still called and Perriconeovo promise by one of his books and is primarily promoted as a weight-loss diet and a diet that slows aging and reduces wrinkles. In his first book, "The Wrinkle Cure" Perricone says the key to nutrition in the prevention and elimination of skin wrinkles. In his later books recommendation has expanded to lose weight, improve health, slow down aging and anti-inflammatory foods.
Basic Principles Perriconeov program involves three steps, diet, supplements and applying to the skin. Emphasizes eating salmon and other foods rich in antioxidants. The basic components of a child are actually foods high in omega-3 fatty acids and protein.

Dominating fish, especially wild salmon from Alaska by Perricone suggests eating at least five times a week, and preferably more. Other fish that is recommended is cod, tuna, halibut, swordfish, trout, mussels, etc. In addition to these foods are recommended nuts, green vegetables, beans, egg whites, low-fat milk and cheese, citrus fruits, olive oil, olives, apples, kiwi, melons, nectarines, peaches, pears, tomatoes, tofu and yogurt. Avoid bread, pasta, rice, cereal, sugar, coffee, pizza, red meat, butter, margarine, bananas, watermelon, carrots, corn, potatoes, and alcoholic beverages. The reason Perriconeova diet omits some apparently a healthy food is that it is the glycemic index of a basic guide to choosing foods.

All of which have a higher glycemic index than fifty should be avoided, and those with a glycemic index below are acceptable to fifty. Recommended supplements are those that accelerate the melting of fat, anti-inflammatory, healing wounds and prevent wrinkles. In addition to the aforementioned ingredients, Perricone also compiled a list of super foods that are high in essential fatty acids, fiber and antioxidants. These are acai berries, wheat germ, blue green algae, onions, garlic, leeks, barley, buckwheat, beans and legumes, cayenne pepper, nuts and seeds, and yogurt.
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To a flat belly in the kitchen

Common approach to weight control is to get people to opt for or holding a child or to exercise, whichever is easier for them and they are more comfortable. Often the conventional wisdom, when it comes to achieving a flat stomach, is that in this respect much more important to watch what you eat. However, to achieve lasting change must focus on exercise and diet. Why?

Because just cutting calories is simply not enough. You also need to optimize the levels of hormones in your body to be able to maintain this change, otherwise it will happen to you what is still happening to people who lose weight quickly - all will come back. No eating late at night, we all know what the rule is - do not eat after 19 evening (or 18, or even earlier in some versions). For what? Because the body and digestive system needs time to rest. This rested body may stand, but digestion does not need to rest, in fact it is much better to it as more work. Eating late at night will not jeopardize your weight loss.

It is more important what you eat and how much you eat but when you eat. If it is a small, healthy meal, this is a very smart choice - because it means that you will not be hungry, and we know that when you feel hungry for some time (which can easily happen if you go to sleep later), the body goes into starvation mode and stop spending fat. Eat 5-6 meals a day Many say that eating smaller meals, properly deployed during the day is important to maintain blood sugar levels stable and controlling cravings. This is true for some people, but not for all. Some experts argue that this rule does not guarantee successful weight loss and more meals does not speed up your metabolism.

In addition, you should not eat if you're not hungry, just because you plan your special meal to speak. It is important to listen to what your body is telling you and what he needed (except of course if you have an appetite that is larger than required for weight loss). Does your diet turn into a stressful routine? Let it become a part of your lifestyle and natural part of your daily life.

You will find in some of the meals you might eat a food that is high in fiber and because of that you will be more satisfied and feel free to skip the next meal. Well, now that we have to say - 5 meals a day is not a bad thing, except that there is not enough real evidence (other than hearsay) that this really speeds up the metabolism.
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