A simple recipe slimming, coupled with an unfailing healthy recipe!

Natural health

Books and magazines feeding us products , tips and spells to lose weight and , despite their attractive guarantees, we are always looking for better advice to really get there.

Didier is , in my opinion, one of those rare persons who disclose exactly what kind of evidence and reliable advice that you can follow with confidence because they do not take nor magic , nor the trade issue , but experience , observation and common sense .

It is therefore with great pleasure that I accepted his invitation to come and share with you one of my healthy recipes . I present ...

Presenting ... me! Author of a blog where I offer healthy cooking tips and recipes, quick and easy to be healthy , I am also a teacher and naturopath .

I am passionate about everything related to natural health and I try to live in the image of this passion. It is this experience and I lived diffuses through my blog.

I live in Quebec , in the heart of the rugged nature that wins , but always generous with its landscapes and its extensive , which make choices a bit against the global trend is still possible.

So this recipe ? I wish to clarify that if the goal is weight loss at the end of his line, he hangs another goal that never took off , the health ! But that you had already guessed ...

Breakfast quite original

Made of fruit , this breakfast has the advantage to start a day with a bang , with a colorful dish , varied , fragrant, light yet satisfying .

It's been years that I practice at least 5 days a week and it is one of my secret tricks healthy weight side , plus it gives me a foundation that I want a surprise energy and immune system that is jealous ( especially in winter and here you can not escape it! ) .

For original breakfast , you will need:

Any seasonal fruit salad prepared (for their vitamin and minerals)

Any emphasis on small frozen berries ( blueberries , raspberries, blackberries , cranberries, currants, strawberries) , you have to care to thaw in a large bowl the night before (for brain health ) fruits
Any dried fruit ( for minerals, 4-5 times more than in fresh fruit and fiber ) in moderation (figs, apricots, goji , prunes, dates )
A tablespoon blanched almonds soup (to keep low blood sugar and combat cholesterol)
A tablespoon of mixture ( I prepare a container in advance) made ​​equal to :

• chia seeds (for transit)
• nutritional yeast ( for vitamins and energy)
• dehydrated wheat germ ( vitamins and minerals)
• ground flaxseed ( for omega -3)

A teaspoon of the powdered food processor (reserve ready to advance too), mixture of equal parts :

• hazelnuts ( for antioxidants , vitamins and minerals)
• Brazil nuts ( for selenium , a powerful antioxidant )

(optional, but highly nutritious ) a teaspoon of organic spirulina ( for iron, protein and antioxidants)
(optional, but highly nutritious ) a tablespoon of herb tea organic wheat ( for chlorophyll and enzymes)
Half a cup of milk plant of choice ( I prefer the hemp milk , but I also love almond milk maple ) and / or fresh orange juice
(if necessary) a little agave nectar to taste and safe for glucose !

Some information about fruit

What you should know first and foremost is that the fruits, they are treasures of benefits must " land" on an empty stomach because it is not at this level they perform their digestion, but in the small intestine where they release their sugars.

If they are blocked by other foods , the vitamins are destroyed and they begin to ferment , causing bloating .

Eating seasonal fruits will be your best passport to lose weight this summer. Studies conducted by Yale University showed that consuming plenty antioxidants in certain fruits will help you easily reduce by 20% the total amount of food consumed and 33% increase in weight loss compared to a conventional diet.
If the fruits have often been implicated in the diets to lose weight is because they thought that their sugar intake was too high. But according to research from Penn State University (Department of Nutritional Sciences ), some fruits are excellent activators of weight loss because they reduce appetite and boost the metabolism, which helps burn fat .
According to research from the School of Medicine, Stanford University , soluble enzymes in fruits high percentage of water , would favor a better liver function and allow it to better eliminate fat and toxins of the body cells .
Another thing to know : the fruit provides many useful nutrients to the body . Consist primarily of fructose and water, they feed at the same time they purify .

Their vitamins and minerals, their fibers are essential assets for their contribution , especially in the context of efforts to lose weight. As a bonus, they are ancillary to our heart , through the bioflavonoids that prevent blood thickening and clogging of the arteries .

And what about the recommendations of the food pyramid ?

1 / What about the grain ?

The official reason that puts all meals is that they provide carbohydrates, protein, vitamins, fiber and minerals. However, all these ingredients are present in fruits and supplements that I recommend in my special breakfast ...

The hidden reason is that it must persuade everyone that they are essential to our equilibrium. Note that it works: we eat cereal all the time and varieties which are spread on our shelves are increasingly numerous.

Besides breads, mostly industrial , which are made from very extensive flour and distorted ! But all these products are extremely high in sugar , fat and mycotoxin .

They are a major cause of obesity so prevalent in North America for over 30 years and whose wave has long reached the old continent. In addition, these grains are heavily involved in inflammatory diseases , autoimmune and degenerative !

2 / What dairy products was done?

The official reason for their presence , the calcium ... However, calcium is found in dried fruits , but also figs, dates and oranges. Then in vegetables consumed during the day!

And according to Dr. Olivier Coudron , nutritionist and founder of SIIN (Scientific Institute for Intelligent Nutrition ) Nivelles (Belgium), "a significant consumption of certain dairy products, with no consideration of plant products in the plate causes a latent metabolic acidosis, which in turn causes leakage of calcium in the urine. "and it is not the only one.

Most naturopaths recommend not consuming dairy products because they are acidifying and to reduce acidity, the body draws on its reserves of calcium ...

Experience during a week of this recipe and tip energy, slimming and health. And watch your energy level, your digestion , your feelings over your eating behavior and the needle of your scale ... And give us new

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How to maintain long-term weight loss?

Regardless of the strategy adopted to lose weight - whether it is the follow-up of a diet or the use of plastic surgery - you cannot save the cost of regular physical activity to stabilize weight loss thus obtained in time.

In addition to spend calories immediately, physical activity, exercised daily for 30 minutes, can increase energy expenditure by accelerating your metabolic rate, the amount of energy expended to ensure the vital functions of your body. It should however ensure to don't overfeed you after prolonged physical exercises.

Your post-regime weight stabilization is thus based on the regular practice of physical activities combined with a varied and balanced diet. The maintenance of resulting weight of a liposuction of fat loss, generally located at the level of the belly and legs, is no exception to this rule. Plastic surgery cannot, indeed, allow, alone, to reshape the body and to refine the silhouette in the long term.

What is physical activity?

Any bodily movement produced by skeletal muscles leading to an energy expenditure more than the resting metabolic rate.

As part of an information campaign conducted by the national Institute for prevention and education for health (INPES), Dr. Paul Petit recalls that physical activity increases muscle strength, retain flexibility and balance and improves cardiac and respiratory functions.

What exercise to choose?

No need to enroll in a fitness center or to submit her body to intense muscular work to maintain weight loss. The best choice is based on a physical activity binding, easily accessible and economic.

Walking meets all these criteria. There are now around railways rides full nature and many parks and gardens in cities. Nothing like to take fresh air by making a great walk to decompress.

Considered as an antidote to the stress and anxiety, walking contributes to:

Stabilize the appetite,

Hunt bad fatigue,

Improve mental acuity and the mood

Strengthen bones, thereby reducing the risk of falls and fractures,

Decrease the level of cholesterol

Reduce the risk of cardiovascular disease and stroke,

Increase life expectancy

This is not so much the length of walking that its frequency and regularity that count. 30 minutes per market day in contact with nature you will provide intense pleasure and will very quickly become a source of well-being which you will not be able to pass you.

Daily walk half an hour in a row all by adopting healthy eating habits, it's victory ensured against weight regain.

Maintaining long-term weight loss is not an impossible challenge.

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Tips and tricks of a big plan

As I say below, the harder, this is to be put then here are some tips and tricks to succeed a low calorie diet without rastreskivanija and with results (for me, cruising-300-to-400 gr per day!)

(1) requirement: have a culinary balance in the kitchen: weigh his rations, is ensure that control what we eat

(2) know the nutritional value of what we eat: you have to know to the nearest gram how many calories has a piece of chicken, but it is good to have an idea.

For example, 100 grams of chicken without the skin, and past the stove it's about 125 kcal. After is necessary to estimate the nutritional value if we add a little fat for cooking, but in any case, we have an idea.

There are a multitude of websites that can help you, for example, it is rather not bad

(3) eating in small containers: If reduced portions, need to reduce the container, otherwise, a large plate almost empty, it's depressing.

(4) eat slowly: eat slowly provides multiple benefits, already you really take pleasure in what you eat, in addition when y' in a not much on the plate, it allows to make the pleasure last and on to feel much more

(5) drinking, drink drink: sometimes we think hunger while in reality it is thirsty! For the brain, signals are the same. Drinking allows a feeling of satiety which avoids snacking, moreover, it always ends out :)

My advice is drink tea in sachet (infusion) without sugar or with Lee if you can't stand the 'warm water' sensation. Tea, it is downright ideal, already AC drains, in addition, as it is hot, you really have the impression of having something in your stomach, unlike water, which can become boring.i

Drink at least 1.5 L of water, or 2 litres per day, ensures you eat less.

Careful however not to abuse water beyond 6 liters per day (y'a margin anyway), the body absorbs more and there is a risk of accidents.

(6) season his dishes: If you reduce your portions, and you pay attention to the type of cooking, all that without paying attention to your seasonings, I wish you well of courage to take on the duration.

Give flavour to your dishes, so that at every meal you you said "yum yum", salt and pepper in all the dishes, but also, Indian curry, ginger, cumin, cinnamon, saffron, thyme, basil, mustard, vary the pleasures, there is a multitude of ways to enhance your meal.

(7) eat when hungry, stop when there are more hungry: it requires a bit of concentration, but actually listening to her body's needs, it is important. It may seem silly, but if you really take the sentence to follow the advice above, there are chances that you are surprised by the amount actually needed to feel satisfied. Basically, you need a retrospective on itself and know where is the boundary between: "I eat because I'm hungry," "I eat because I'm greedy" and "I eat for stuff me".

(8) sporting activity: it, I will detail in a specific post because the sport is absolutely essential.

There is no need to start an any plan if you are not planning to do sports.

A_moins_que you want a) to start b) look to a char-pei

After, I can understand that when we are big, we don't necessarily like move, indeed, it is tiring, it pulls, it burns, on steam and are easily lost his motivation, it is also my case, this is why I will give you lots of cool to move pipes in fun.

(9) know the operation of metabolism: it is important to understand how our body stores fat or instead burned. I found a site probably the most comprehensive, well explained and rather not bad to which I will refer through this blog. Me, since I took over my life, I go there almost every day.

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Cardiovascular exercise vs. weight training exercise: which to choose to lose fat?

Need to lose fat, not from simply by weight...

Any person who wishes to lose weight has actually want to lose fat. Fat has no form, it goes in the wrong places and has a larger volume than its equivalent in weight of muscles.

Gold, a low calorie diet (the scheme most often applied by the general public"to lose weight) lose the body fat and muscle.

During the regime, metabolism decreases and once the plan is completed, the amount of muscle loss is not (why would it be elsewhere? A muscle only develops if it is sufficiently solicited). And this muscle mass lost is more readily replaced by fat.

Cardiovascular exercises or weight training goal is to lose fat, without losing muscle. He must keep his muscles because they also help you to burn fat...

But what should you do to avoid losing his energy in physical efforts that do not produce the expected results? How to avoid spending time and lose his motivation in doing exercises that do not help you to lose fat?

Finally: how to burn its fat during exercise and several hours after a physical workout?

These are the questions to which I will attempt to answer in this article...

How to lose fat with a cardiovascular exercise or a weight training exercise?

One day, while watching by chance athletes run the 100 meters, my dad (with his logical mind of doctor) made the following remark: "But... If these riders are 100 meters in 10 seconds, they don't even have the time to feed their muscles oxygen!"

I must have been about ten years when I heard this phrase. She is never out of my mind. I did not understand the importance of the note.

And yet... If you think about it a bit, I am sure that you will find very relevant. A muscle is deprived of oxygen, it's like a private car of oxygen at high altitudes, and whose performance decreases logically. When oxygen is scarce, the fuel burns less well.

Without oxygen, a motor does not rotate, because oxygen is required for combustion. It also taught it school, in chemistry, when we see that a match turns off by itself when it is in a small airtight container. As soon as all the oxygen was burned, the fire is dying.

For your body, it is the same thing: you cannot produce energy without 'burn' your fuel with oxygen. However, athletes who run the 100 meters are approximately an average of 40 km/h for 9-10 seconds, without having the time to bring oxygen to their muscles! It is the speed of a galloping horse... Not bad, right?

How do? The key is in the "power" of their muscles. They have an energy reserve that they can directly deliver, without having to resort to the burning of conventional energy, that we are all in a physical exercise.

Why I tell you all this? Because this image of the athlete who runs 100 metres to understand the difference between aerobic exercise and anaerobic exercise.

100 metres runner is an anaerobic exercise, which is an exercise that is too intense to be "fed" by the oxygen provided by the blood.

Any exercise intense and very short in time is an anaerobic exercise. And it requires some muscle strength. For example: tennis, squash, football,...

Any exercise that is done over a long period of time and that less intense muscularly speaking is an aerobic exercise.

Anaerobic exercises strengthen especially muscle mass, while the aerobic exercises strengthen especially the cardio vascular system.

The effect of exercises aerobic on fat loss

When you do aerobic exercise (jogging, bike, etc.), you lose fat during exercise, but the body will tend to prepare for following workouts by storing more fat. Furthermore, if exercise really requires little strength, you can decrease the strength of your muscles.

When you make an anaerobic exercise (strength training,...), you do an exercise that is too short in time so that you can lose fat at the time where you do your exercise. On the other hand, the body will prepare to the upcoming sessions by strengthening the muscles.

This increase in muscle mass will necessarily result in an increase in metabolism. Even at rest, muscles consume energy. It is for this reason that you will burn more fat when you strengthen your muscles with anaerobic exercises.

And so, the "best thing" for losing fat is...?

Ideally, to burn fat in an optimal way with physical exercises, you should combine endurance exercises and muscle strengthening exercises.

By mixing the two types of exercises, you benefit from the advantages of each.

For example: you have decided to run to lose weight. Very good idea. But remember to sprinkle your run a few sprints (100 meters sprints, why not?) that bolstering your metabolism.

Make the same thing in cycling. Alternatively, start your exercise session of 3 sets of 'x' pumps, 'x' is the maximum number of pumps that you can do to a treaty. Space these 3 sets of 2 recovery time of 2 minutes.

4 / take the test!

I summarizes: do a workout on Monday, Wednesday and Friday. Choose the time of day that best suits you.

Personally, my favorite is the evening before going to sleep: I evacuates all the stress of the day and fall asleep as a blessed one... ;-) But you might, you, another time you prefer. Remember that the morning is a privileged moment to lose weight.

Personally, my favorite is the evening before going to sleep: I evacuates all the stress of the day and fall asleep as a blessed one... ;-) But you might, you, another time you prefer. Remember that the morning is a privileged moment to lose weight.

To lose fat in the long term while devoting a minimum of time exercises, strength training is the solution. But, 1) just like in food, the diversity of the exercises is always better for health, and 2) I realize that running (for example) is less "arid" than a "brute" fitness session

So I suggest you a fast fitness session (10 to 15 minutes) before your session of endurance sports (jogging, biking, swimming,...). Within an hour, you can do a lot of good to your body!

How did you do your weight loss exercises before reading this article? Do you intend to adapt after reading this?

If you have experiences or meaningful anecdotes to share, write them below!

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The false truth of 0% fat yogurt

Have a good intuition and rely y!

In all my wanderings to find the best tips to lose weight healthily and sustainably, I must admit that the scheme Montignac - although this is not strictly speaking a diet - me has so far published the most convincing.

However, by consulting the recipes proposed under this scheme, I have always wondered why the 0% fat yogurt were so often recommended as a dessert or other.

It's true: why? In my mind, they have nothing interesting to contribute, whatever they say. So it's true, I'm not the person best placed to say interesting things about the yogurt... That said, my intuition rarely mistaken.

And my intuition tells me that whenever major brands of the food industry creates a more 'light' product ("lighter"), nothing says that these products are better than the previous ones. Whatsoever in connection with the weight or not.

The big lie

In this case, I realized recently that 'Lite' yoghurt (whose weight has not changed between us) were not as harmless as they looked...

[Incidentally, by the way, let's tell you that as soon as the food industry touts you of a new product, you must always redouble their attention and tell you: ' Aha, you want conned me: this is what confuses him, this time? "]

A Lite yogurt is a yogurt which was reduced the amount of fat. Nothing simpler for a manufacturer: just remove the fat.

But it still has a problem: by removing grease, it removes what makes the creaminess of yogurt. To keep the texture creamy, and at the same time its clientele, the industrialist should add sugar. And forward the music: they flooded markets with yoghurt "lightened" 0% fat. Awesome, no?

"Anything: 0% yoghurt are not sweetened!", hear you say me

It is more subtle and perverse that much...

They obviously cannot be sucrose, fructose or lactose (respectively: powdered - fruit sugar - sugar in milk sugar) because these sugars there are made of small molecules whose sweetness is immediately detectable.

No: he must play more Ferreira. Keep the texture, to use larger molecules. These are "sugar chains. It is longer, more complex and it is much less taste. Found for example in potato: starch.

Suddenly, this addition of sugar is blue: impossible for consumer lambda to imagine that fat has been replaced by sugar...

This sugar is a carbohydrate. It is complex does not alter the energy it can get to the body. In addition, as part of a diet to the glycemic index down (as the Montignac diet), he has more legitimacy! Exit 0% yoghurt!

Worse: I am absolutely certain that many people flip on this kind of solution to satisfy a hunger that the pincer, by saying that, here at least, they are safe not to stupidity. And suddenly, Presto, they take more! And Presto: it leaves even in the buttocks... But they do realize not.

The subtlety that Coronet

Finish in beauty to finally complete the myth of yogurt 0%...

You know the "double 0%? Extraordinary, this invention. You had a warranty, now you have two, to be able to consume yoghurt blindly without taking a gram.

[Reminder: what is being done when one sees an also great race from the food industry?...]

We say: ' this is what confuses him? '' Congratulations to those who have followed ;-)]

Here's the rift: double 0%, this means 0% fat and 0% sugar added. And then you say to yourself: "0% added sugars? But how can they say that if they add sugar in their yogurts? »

It is very simple: in the European legislation (should know), considering that the term 'sugar' is only simple sugars. However, industry, it, adds complex sugars. Therefore, it can add complex sugars in its products and heavily emphasize the fact that they contain "no added sugars".

Conclusion

Once more, I find it extraordinary.

To summarize, we have a great hypocrisy in the food industry, a population which flows on yogurt 0% to lose weight (or at least not take), and revenues of good books which the apologists of a product that is certainly less harmless that it suggests.

What more?

This is a new example that perfectly illustrates how it is important to remain wary towards the fixes, especially when they come from organizations who are thinking mostly base their hold on a market.

What do you think of stuff, hot?

Note : you probably ask whence this info... They come from some well-meaning people, who have just completed their first year in agri-food engineering school.

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