Vegetable bowls, or veggie bowl – a trend that will help you cook healthy in the winter!

Vegetable power!  Vegetable bowls will help you eat healthy throughout the winter, because you can use them to prepare them vegetables available throughout the year, eg beets, sweet potatoes, carrots, parsley, avocados, pickled cucumbers, sprouts, peppers; frozen vegetables such as cauliflower, string bean, broccoli, vegetable mixes (eg Chinese); canned vegetables from a can or jar, e.g. chickpeas, peas, lentils. __ Here you can find vitamins and minerals –…

9 rules, thanks to which you will eat a sandwich and do not get fat!

Bread is an ingredient of a balanced diet! According to the latest Pyramid of Healthy Nutrition, cereal products are the most important element of a healthy diet right after vegetables and fruits. Therefore, if you are not allergic to any of the ingredients of bread, you do not have to eliminate it! Nutritionists even say that bread can help maintain a slim figure. However, for…

3 important questions that the trainer will not give you!

Regular physical activity is an element of a lifestyle that is not negotiable. It’s like brushing your teeth or regular meals – just a necessity to enjoy your health for longer. Unfortunately, the effects of immobility are clearly visible only after years. By chance, you discover high blood pressure, and research shows high cholesterol at 30 years of age! They hear you say Well, yes, but…

Are you sure you eat 5 times a day?  

One of the best-known principles of nutrition is eating 5 meals a day at regular intervals. This principle, however, is treated neglectfully, we explain the lack of time and distraction. The illusory saving of time in fact results in a deficit of energy for action, which means that the activities take us a lot more time, which we lose on attempts to focus attention.  However,…

Do not you like traditional yoga? Try Yoga Beat!

What is Yoga Beat?  Yoga Beat is an extremely dynamic training that combines elements of classic hatha yoga, dance and fitness. The whole is performed to a specially selected music, in which a clearly audible beat determines the rhythm of movement.  During classes, you start with classic yoga positions, such as a dog with head down or a chair. Then the instructor modifies them by…

Does a physically active woman need protein supplements?

What is a protein supplement?  Protein supplements belong to the MRP group of sports supplements. These are usually powdered preparations that, when reconstituted with water, milk or vegetable drink, create cocktails that supplement nutrients and replace meals. The role of protein supplements is to provide high-quality protein in a large amount that facilitates regeneration, growth and increases muscle endurance.  __ Here you can find proteins…

Tasty and simple vegan diet – example 3 days!

The American Academy of Nutrition and Dietetics concluded that a properly composed vegan diet is appropriate at every stage of human life. Experts said that veganism may also be used by pregnant women, breastfeeding women, children and athletes. The key is, however, the right selection of products that prevents nutrient deficiencies harder to access from plant sources. Belong to them: calcium, iron,  zinc,  wholesome protein. …

Measure the level of your stomach acid

On the one hand, hydrochloric acid is a strongly corrosive substance that must be handled with caution. It is used in industrial production for leather, PVC, you can also use it to remove rust from steel or iron. On the other hand, hydrochloric acid (HCl) helps us digest the food we eat. The mucous membrane in the digestive system protects us from the corrosive acid.…

HIIT for fat loss!

Many times it turned out that high intensity interval training (HIIT) is effective in reducing body fat. Note – not every high intensity workout must be of an interval nature and not every interval training must run in the high intensity zone (80-90% of maximum heart rate). For example, a moderate trotting march is an interval training in the aerobic zone. __ Here you can…

Insulin sensitivity and fat reduction

The subject of insulin sensitivity or insulin resistance is more and more often discussed in the context of work on the aesthetics of the figure. Nevertheless, many people interested in improving weight and body composition still do not pay enough attention to these issues, focusing only on calories and adequate protein intake, assuming that other issues are of secondary importance and it is not worth…

What is and how is the metabolic syndrome manifested?

In the context of the so-called civilization diseases are more and more often talked about the state of coexistence of specific symptoms with the term metabolic syndrome. Unfortunately, the general awareness of what this condition is and what its symptoms and consequences are should be considered insufficient. In this article I will try to introduce the essence of this issue, because, as statistics show –…

KE diet (Ketogenic Enteral Nutrition)

Are you tired of eating unpalatable and dietary foods during a slimming treatment? Do not worry, we’ll put the probe in right now! This could be the marketing slogan of the so-called KE (Ketogenic Enteral Nutrition) diet, which is one of the most extreme nutritional solutions ever created. Interestingly, this diet enjoys considerable popularity in the US, where it is used as a pre-wedding to…

Is belly growing from beer?

From time immemorial, people believe in scientifically unconfirmed theories. Some still believe that there is local fat burning from the torso – that is why programs such as the aerobic type 6 of the weider are so popular. I have often seen ladies spending half of the training on torturing the abdominal muscles.  __ You can read also: Alcohol and mass building or reduction – can…

Diet – arrange yourself

Before we go to the planning of our diet, we need the following data and messages  – age, weight, height – we need to know our future activity – important and even the most important is the type of diet we choose, because others will be our assumptions for a balanced diet and others for a diet such as low-carb, so I encourage you to…

Weight for resistant people

What distinguishes ektomorphic cells?  It is a group of very slim people with a small muscularity and small bones, which are hard to fat, no matter how much they eat. Research shows that providing such a person even 1000 kcal over energy demand in the period of 8 weeks led to a weight gain of 0.5 kg! !! Devastating is the data and the man…

Do you train hard? Do not be afraid of sodium!

Kitchen salt is often called white death, and for many years there have been ongoing various campaigns aimed at inducing us to reduce its consumption. As a result, the view was established that sodium is an undesirable component of our diet and at any price should be limited its supply with food. In fact, this belief is unjustified, and intense restriction of consumption of this…

Zinc, magnesium and melatonin improve the quality of sleep

About how important for the proper functioning of the body is a dream that everyone who has lived the night at least once in his life is convinced. It’s good to know that the subjective feeling of tiredness, concentration problems and mood depression are not the only effects of sleep deprivation. It also results in poorer regeneration, greater appetite, and in the long run also…

CKD – ​​facts not myths

CKD  This post is devoted to the ckd diet (Cyclical ketogenic diet), which for some time has become one of the most popular reduction diets. The first time I met with this type of diet at the beginning of 96, the anabolic diet under the name, whose author was dr.n.med. Mauro Di Pasquale. This diet was described in the March issue of Muscule and Fitness. …

Frying process and health slimming

Why should people who want to lose weight avoid fried dishes?  During the frying process, the fat on which we fry is absorbed by the fried product and then consumed with it. Of course, the amount of fat absorbed depends on the type of frying and the product. (The most fat is absorbed by deep fried products – fries, donuts, faworki, and all breaded dishes…

Low carb on mass – facts not myths

For people who react very badly with large amounts of carbohydrates or increases in muscle mass, are also burdened with large increases in body fat, I have some solution, maybe not new, but as the experience from the gym shows very good. How does this diet look like in practice?  __ Here you can find low carb products – CLICK __ Basic assumptions  – For…

Simultaneous loss of fat and gaining muscle – how to reconcile?

Introduction  People often ask here how to lose fat and build muscle at the same time. The answer is usually “If you are not a beginner or you do not come back after a break, it is impossible. However, this is possible under certain circumstances. People who start their adventure with bodybuilding can easily lose a few pounds of fat while grabbing a lot of…

Admission to nutrition

INTRODUCTION TO NUTRITION  Let’s start from the beginning. Many people hear the word “DIET” associates them only with slimming. Nothing more wrong.  Diet is nothing more than a certain diet, tailored to the person and, most importantly, adapted to the goals. This means that being on a “diet” you can gain weight and not just lose weight!  So, that’s the title of introduction. Now, let’s…

Stay slim

Introduction Many people exercise, use different diets but there is always one problem – first we make reductions, we look great, the muscles are visible, the belly check looks great. However, together with a nice appearance come new problems – hunger, unfavorable hormonal conditions – the body begins to defend, increases the production of cortisol, catecholamines decreases testosterone, leptin. I’m not talking about people with…

Coffee and antioxidants

Coffee, one of the most popular stimulants, has a beneficial effect on our body due to the large amount of antioxidants.  Coffee contains large amounts of antioxidants, which are attributed the ability to prevent heart disease and cancer – for the first time observed by British researchers. It also seems that they are well absorbed by the body. According to the authors of the study, coffee…