Kitchen this summer the healthiest way possible and enjoy the benefits of fats with these simple tips satauradas

1. Can we fry with butter? It is much more appropriate olive oil, because butter is high in saturated fat, less healthy. best used oil and prevents moisture during frying, because heat above 180 º denatured fats.

2. ¿Fatten more fluid less fat? No, they have the same calories as the densest qeu or that are solid at room temperature, but more fluid has more unsaturated fatty acids, more healthy.

3. How do I cook without using fat? Alimetnso Prepare steamed or grilled, baked or boiled, then add a few drops of crude oil for flavor.

4. Do I have to avoid fats at all costs? No, they are very hot, but beneficial to your health if they are unsaturated fats (olive oil, cold-water fish, and nuts, not roasted). Its effect on the arteries is just the opposite of saturated fats, plungers and decreases the level of bad cholesterol.

5. How much fat do I have to take? It is imperative that between 15 and 20% of daily calories come from fats, are necessary to absorb fat-soluble vitamins, A, D, E and K that your body needs to live. The recommended maximum is 30% and among them, 80% must be unsaturated (mono and poliinstauradas) and 20% saturated restatne.

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1. Disfruta in the kitchen.

Good cooks do not have problems of scale, even if it seems a contradiction to ‘cook thin’, first because you control the food and how cooking, because you move to second and third because the cooking is on the table, the mixture of odors the preparation of a dish has a satiating effect in the brain and makes you eat less. If cooking is not your kingdom, join a cooking class and learn with professionals, including burners enjoy, make friends and over the dishes you eat afterwards.

2. Invierte in good instruments.

Just need good sneakers to run or a bike with dual suspension to improve on the mountain, you also have to have good material to prevent weight gain. The keys are a pressure cooker, iron does not need cooking oil or nonstick wok pans to make vegetable dishes in Asia.

3. Empieza the day with a full breakfast.

We all know and few do but if you eat breakfast the day you make shorter work best, train with more energy and eat up all the early hours without fear of the scale. A full breakfast should contain all the nutrients: carbohydrates, proteins and fats. It is essential to include a dairy and a fruit in it. Here’s the example Sport Life but ‘no flavor tastes’ and you can tailor your breakfast to your preferences. Our proposal is this breakfast Sport Life, we hope you enjoy it.

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When a woman is pregnant within your body will produce a series of changes to accommodate a new living being that will develop in her womb. Besides increasing the size of hips, belly and breasts, the heart increases its usual pace, as it must pump more blood, as the new man will need sufficient blood supply in order to develop normally. Therefore the heart of women increases their normal activity, something we must know and consider.

By increasing blood flow to the body of the woman is the heart that has to adapt to this change, for it does is pump more blood, increasing its activity and thereby make the heart rate and blood pressure also increase greatly. Specifically we must realize that the resting heart rate will increase almost ten per minute, what this means extra work for the heart. For this reason it is necessary for pregnant women to take a series of measures so as to facilitate the task of this body.
Measures to assist the heart during pregnancy

First what you should do is to control blood pressure, as there are women who naturally have high blood pressure as usual, for this reason it is necessary to put in the hands of your doctor to be controlled at all times and avoid possible complications of this fact.

In order to maintain adequate blood levels of a pregnant woman should keep a quiet life in which stress is out. Relaxation is essential and it is advisable to carry out peaceful activities in which to eliminate stress. Playing sports is a good way to keep fit and relieve tension, and thus avoid the increased cardiac pressure unnecessarily.

Reducing salt intake is another measure we can take to improve blood circulation and prevent blood pressure increase. It is important to avoid excesses and among them comes the decline of salt, but we must also take into account the reduced intake of saturated fat and cholesterol as well as exciting substances such as coffee, tea, snuff and alcohol which also have a number of other effects on the fetus and the risk they pose to the health of the mother.
Possible consequences

Often this increase in blood pressure during pregnancy causes some arrhythmias disappear while the gestation period ends. However many remain forever in many women. For this reason it is necessary that from the beginning of pregnancy is controlled so that women are never sequels, although not usual, as the body returns to normal and proper operation.

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Many people should reduce their intake of meat and dairy products. “However, many people think it is almost impossible to give up butter, beef, ham and cheese,” said Samantha Heller, a nutritionist and exercise physiologist.

“Americans are also worried about getting enough protein. However, the Centers for Disease Control and Prevention say that most Americans get enough protein in your diet, or get over,” said Heller.

This is compounded by a Harvard report says women who eat lots of red meat may be increasing their risk of developing heart disease. However, the authors suggested that replacing red meat with fish, poultry, low-fat dairy and nuts can significantly reduce that risk.

This study is one of many that shows a link between heart disease, cancer and consumption of red meat and dairy products processed with all the fat.

Exchanging for health

The expert suggested that “instead of ham and cheese sandwich for lunch, eat a peanut butter and banana. Take the trend on Monday with no meat and pasta primavera dinner with an integral that day. Prepare vegetarian chili on Sunday with many vegetables and beans. Try a veggie burger on whole wheat bread for the barbecue. Switch cheese and cream cheese biscuits and apple slices, “suggested Heller.

About the study:

They gathered data on 84.136 women between 30 and 55 who participated in the health study of nurses (Nurses’ Health Study) for 26 years between 1980 and 2006.
The researchers noted that, during that time, there were 2.210 nonfatal heart attacks and 952 deaths from heart attack.

Also found that women who ate the most red meat had the highest risk of heart disease. However, eating poultry, fish and nuts was associated with lower risk of heart disease.

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Many people believe that any excess weight will be composed of fat. In fact, any weight gain is composed of three components, fat, water and muscle. When you gain weight the three components vary according to different factors being the most common diet, activity level, genetics and time. In extreme cases, earn a large percentage of fat if you consume energy that is too much, the activity is low and time is short.

In these cases, perhaps as much as 90% of excess weight is composed of fat. However, a small percentage may also include lean tissue and water. The weight gained water is often due to excessive intake of sodium consumption.

Sodium in the body is mainly found in fluids that surround their body cells, such as blood and lymphatic fluid. When sodium intake exceeds the amount the body can handle it builds up and kidneys have to work far harder to excrete a constant rise in daily sodium intake. The buildup can cause you to retain fluids in the blood and around the cells, which contributes to increased blood pressure and also to excess water weight.

Sodium intake is fairly high in the western world power

The average diet in this part of the world often relies on processed and packaged foods. And most of these foods are high in sodium. If a diet is composed primarily of foods high in sodium, sodium intake naturally be higher and earn an unwanted excess weight because the body will begin to retain fluid. It is estimated that only in the United Kingdom and the United States a high percentage of people carry more than three kilos of weight due to the effects of high sodium intake.

The opposite effect also occurs when a person reduces food intake to achieve rapid weight loss. A percentage of that weight loss is water and the reduction of high-sodium foods means a reduction in sodium intake, which will result in the kidneys, lose water and may remove excess sodium from the body. This partly explains why some dieters experience the yo-yo. An excessive reduction in calories is removed makes little fat and lots of water and muscle tissue. If we add to this that when you stop dieting turns to previous eating habits, intake of sodium is increased, and again begins to gain weight retaining fluid.

It is important to realize that for successful weight loss what is important is to remove fat, and this is achieved with a healthy diet low in sodium, a regular exercise program and positive health habits that we develop. A start would be well advised to limit foods high in sodium. This alone will give us significant benefits for both our health and for weight loss.

To learn more about how to lead a balanced, healthy diet, as well as get fit and reduce body fat through proper diet and exercise, you need to read Your Ideal Body. With Your Ideal Body, there is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.

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It may be a bit surprising for many people who care about their health to know that not all calories are equal. Depending on where you get your calories, you may be getting less calories than you think.

Thermogenesis or thermogenic effect referred to food is a term used to refer to the way they increase the heat your body produces to digest, resulting in an increase in metabolism for a short time.

A super basic level, the thermogenic effect is the result of your body expends energy to digest food. Some energy sources are less available than others and therefore require more effort to ensure that the body can use. Importantly, this effect applies only at macronutricional. Do not make any difference if you try to make it more difficult for your body to properly chew food. The rule is still being implemented: Chew to liquefy. If you do, instead of speeding up your metabolism, most likely end up with indigestion and bloating.

The proteins are first in the hierarchy of macronutrients in terms of thermogenic effect is concerned. On average, 27% of the calories you consume proteins are used in the process of digesting. And this is attributed to the fact that proteins have to be converted into amino acids to be used, which is an intensive process at the intracellular level. If you eat 300 calories of pure protein (such as egg whites or something similar), thermogenesis burn 81 calories in digestion, leaving 219 calories to the body to use.

Carbohydrates would be in second place. The calories consumed from carbohydrates experienced on average 7% of thermogenesis. These are many fewer calories than protein, but it’s still a good defense against the theories of “carbohydrates are fattening.” Depending on the glycemic index of carbohydrates (if the energy is released faster or slower) thermogenesis can increase or decrease. Carbohydrates with a low glycemic index tend to have a greater thermogenic effect and actively disperse energy in a longer time period. This is another reason to avoid refined sugars, which have a high glycemic index. Learn a bit more than here glycemic index

Fats would come to rank third, with only 3% of thermogenesis on average. What this means is that the calories you think you’re consuming fat, you are truly consuming. With 9 calories per gram, and only 3% of thermogenesis, it is not advisable to eat too much fat, however necessary. Some healthy choices are olive oil, canola, fish fats, and avocado. A healthy diet should include at least 15% of the daily diet from fat.

Thermogenesis, in addition to the above, also has much to do with your current eating habits. If you make only one meal a day and not eat breakfast, you are greatly reducing the potential thermogenic effect (which, in this context does not directly make a difference). However, it is advisable to make five or six meals a day every two hours or three hours, delivering your daily caloric intake through these foods. Eating this way can make significant changes, increasing the effects of thermogenesis more than 10%.

This information is interesting, but do not let that drive your eating pace. If eating more protein does not work for you in your attempts to lose weight and instead you see a high-fat diet is what works for you, then do it. You cannot thrive on a diet low in carbohydrates and high in carbohydrates accompanied by a lack of physical activity often results in apathy, depression and discouragement.

To learn more about fitness, eating the proper proportions of carbohydrates, proteins and fats, plus achieve a totally toned body and marking, I recommend that you read Your Ideal Body. With Your Ideal Body, there is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.

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Are all fats harmful?

The answer is a resounding no. The reason that fats have a bad reputation is because certain fats (saturated) are the leading cause of heart disease. But this does not mean that all fats are bad.

So what are the good fats?

Two types of: Saturated Fat and Unsaturated Fats

There is also a third category of “hybrid”, Trans fats or hydrogenated fats. Found mainly in butters and margarines, these fats are particularly unhealthy.

Saturated fats

Saturated fats come mostly from animal sources (meat, cheese, eggs, dairy). These fats are not essential to health, in fact, consumed in excess can be difficult to break down, causing weight gain, and may cause a reduction in the thickness of the arteries (causing heart problems).

Unsaturated Fats

Grass Estes types of fats have two types: monounsaturated fats and polyunsaturated fats

Monounsaturated fats are considered the healthiest. They are found mainly in olive oil, rape seed, canola oil, nuts and seeds. Monounsaturated fats help lower bad cholesterol.

Polyunsaturated Fat. In this type of fat are two essential fatty acids:

- Omega 6 fatty acids (linoleic acid), found mainly in the seeds of sesame and sunflower seeds.

- Omega 3 fatty acids (alpha-linolenic acid) found in fish, linseed, soybean oil, pumpkin seeds, walnuts and dark green vegetables

Both types are essential for good health. Governing mental health, growth and vitality.

Fats, oils, calories and weight loss

Fats contain twice the density in calories (1 gram of fat = 9 calories) as carbohydrates and proteins (1 gram = 4 calories). In addition, oils – no matter how healthy they are – are high in calories (1 tablespoon contains 120 calories). Comdes Also many processed and fast foods are high in fat, especially saturated fat. Therefore, for the sake of your health, become a detective and reduces fat consumption.

For a concise explanation of the impact of fat read about the dangers of excess body fat and how to reduce.

Some practical conclusions:

- Reduce total fat consumption to 15% – 30% of your daily caloric intake
- It aims to restrict the consumption of saturated fats.
- If you buy margarine, choose brands that contain no trans fats or hydrogenated fats. Generally avoid any foods containing these fats.
- If you buy oil, if possible choose the mechanically pressed, unrefined and organic.
- If you are trying to lose weight or reduce your body fat percentage keep in mind that the oils are high in calories and should be used sparingly.

To learn more about how to have a good diet or eat right, get fit, keep healthy nutrition and reduce body fat through proper diet and exercise, you need to read Your Ideal Body. With Your Ideal Body, there is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.

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How many times have we heard in the gym to complain to people who say they can not stomach losing much to do? In many cases they do is not enough or not well done. Usually we tend to blame the sport enough food or wrong, when there are much worse habits such as alcohol intake, which is to blame for us not to lose the fat that we do have.

Most often consumed alcohol in their spare time for fun, and that alcohol and fun are usually related. The problem with this habit is their impact, and that alcohol is an endless number of calories to the body that will end up stored as fat. But it does not stop there, but worst of all is that people who care for the entire week on the weekend to put alcohol up thinking that this does not affect only the momentary.

Alcohol is not only a kind of substance full of calories, and is that a drink may have up to three hundred calories by itself. The problem is that alcohol has an effect on the body atrophied or better inhibitor of the function of the body to burn fat by itself. The process followed by alcohol is the next, and it is assimilated and processed through the liver, where acetate is obtained, which accumulates in the body and this would use it as fuel at the expense of glucose to obtain food. Along with this fat reserves were not used to having acetate sufficient to meet our energy requirements. All this does is slowly atrophy the process of burning body fat and thus fat accumulation in strategic areas such as the stomach and all that means for the body and health.

It is important that we bear that in mind, and is inflated to alcohol at weekends is not ideal if you if you want to keep a flat stomach, especially now for the summer. This may be the solution to the stomach that resists and never managed to lose at all. But is that not only this excess alcohol is bad aesthetically, it is not good at maintaining good health, because fat gain what he does is jeopardize our circulatory system, anticipating deterioration and encouraging different diseases. It is therefore advisable to shelve alcohol intake and switching to low calorie drinks or water is healthier than ever.

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The dietary guidelines suggest that people should keep fat intake between 20 and 35 percent of total calories, and eating “healthy” fats from fish, nuts and vegetable oils, fats instead of “unhealthy” saturated and Trans fats, said the team of Dr. Nita Forouhi, Institute of Metabolic Science, Addenbrooke’s Hospital, Cambridge, UK.

Then, the percentage of calories consumed from fat, unlike protein or carbohydrates, it has nothing to do with how much weight should be increased in subsequent years.

The results show that “it is more important a healthy lifestyle with a balanced diet and exercise, fat intake as a factor in weight gain.

Follow up in six countries over 10 years

The British agency analyzed data from nearly 90,000 men and women from six countries participating in the European Prospective Investigation into essay Cancer and Nutrition Study. Were followed for about 10 years.

The average fat intake ranged from 31, 5 to 36, 5 percent of total calories.

People piled on 0, 10 kilos a year. But several factors analysis found no relationship between how much weight the participants and how much fatter fat consumed, or between the intake of polyunsaturated fats and saturated fats.

The healthiest way

The findings should not be considered proof that people can eat as much fat as they want, said Forouhi. ”That would be absurd, given the amount of available evidence on the potential harms of diets rich in saturated and trans fats for the heart, for example,” said the author.

“The healthiest way to avoid weight gain is to ensure the restriction of total calorie intake, especially reducing sugars and added fats and alcohol because they provide calories, and control the portion sizes (which do not grow with time) and exercising regularly, “she added.

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