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Diet for Healthy Weight Gain

If you are a person concerned about their slim and you’re looking for a diet to help you gain a few kilos in a healthy way. Here you have a weekly menu.

MONDAY

Breakfast: 1 plain yogurt with honey or sugar, breakfast cereals, seasonal fruit into chunks or nuts.

Lunch: Bowl of porridge. Eggs any style with lettuce. Cheese of your choice.

Snack: ham sandwich. A fruit juice

Dinner: Cream of carrot. Nuggets of cod. Pineapple in syrup.

TUESDAY

Breakfast: 1 glass of skimmed milk with chocolate. Toasted bread with olive oil and tomato. 1 fruit juice.

Lunch: salad of avocado. Meatballs to the gardener.

Snack: Banana with chocolate chunks.

Dinner: soup julienne. Fried chicken with tomato. Grapes.

WEDNESDAY

Breakfast: 1 coffee with semi-skimmed milk. Breakfast biscuits with jam. Juice of 1 orange.

Food: Rice with vegetables. Chicken with apples. 1 fruit yoghurt.

Snack: 1 bread and pate. 1 fruit juice.

Dinner: Strawberries and kiwi and fresh cheese. Squid. 1 pear.

THURSDAY

Breakfast: 1 coffee with semi-skimmed milk. Toast with butter and honey. 1 fruit juice.

Lunch: Garden salad with a serving of meat and cheese. Peaches in syrup.

Snack: fruit plate with yogurt.

Dinner: Egg and spinach with tomatoes “cherry”. 1 flan.

FRIDAY

Breakfast: 1 plain yogurt. Breakfast cereals. 1 banana.

Lunch: salad vegetables. Salmon with mashed potatoes. 1 kiwi.

Snack: Cottage cheese with honey.

Dinner: Chicken breast and vegetables, 1 cup low-fat milk.

SATURDAY

Breakfast: 1 coffee with semi-skimmed milk. Churros. Juice of 1 orange.

Food: Potatoes cooked to taste. Baked fish with salad. 2 tangerines.

Snack: bread with olive oil and tomato. 1 cup low-fat milk

Dinner: Mashed Potatoes. Loin steaks. 1 slice of fresh pineapple.

SUNDAY

Breakfast: 1 coffee with semi-skimmed milk. 1 piece of bread or homemade pie. 1 fruit juice.

Food: Seafood Paella. Mixed salad. 1 custard.

Snack: 1 yogurt with nuts.

Dinner: tortilla soup, baked fish with potatoes. 1 pear.

Five steps to overcome food addiction

Studies have shown that food can cause an addiction similar to that produced by drugs or snuff, so is the area of health where many people have their greatest challenge. They want to eat healthier, want to be healthy, but when it comes to eating well, I can not seem to do it.

Food is one area where we have created partnerships. A partnership is a relationship in our minds between an emotion and an experience, person, place or thing. Ever ate ice cream, a piece of cake or a piece of chocolate, and we liked the taste. At that time we created the association in our mind that food makes us feel good, and every time we eat, we still make you feel good, so this association is strengthened further.

The result is that we have created an extremely strong association with food, so it’s so hard to give up certain foods. The intellect tells us that a food is bad for us, but our emotions, which are actually our partnerships, we are told that these foods make us feel good. How then can we give up something that makes us feel good?

On the website healthnewsdigest.com published an interesting article entitled “Five Steps to Overcoming a Food Addiction” (Five steps to overcome food addiction), which we list below.

1. Motivate.

You have to want to change. Like anything, if you have the will and disposition, will not achieve anything. “Your motivation can come from different parties, such a diagnosis from your doctor warns you that your health will get worse unless they lose weight or can come from your family and your desire to be healthy for your children participate in activities and sports, “said Hedley Turk, author of the article, who after overcoming his own addictions to food began to devote himself to helping others.

2. Identify what makes you want that specific food.

"All rely on the following questions: Why like this? Be honest. Does it make you feel better? Does it give you pleasure? Are you happy? Would you relax? ".

3. Associated with negative things that food.

If you still think that makes you feel good, you can never leave.

4. Create new positive associations related to failure to consume that food.

"The goal is that every time you resist the urge to eat unhealthy things, you feel good. So you feel better every time you do. So you reinforce the association with your strength and confidence. "

5. Set your new partnerships.

The last step is to set those beliefs, means to reaffirm them or make them stronger in your mind. This is achieved when a strong emotion is involved or through repetition.

One last tip: “Keep in mind that you probably have to repeat this process more than once. Overcoming food addiction is not an easy task but if you’re motivated and willing to do it, you can do it. “

(Source: mynutrispa.com)

How many calories eat to lose weight?

If you’ve decided to start a diet to lose weight, you will surely be interested to know when to start seeing results. Several factors influence the speed with which they lose weight, including: sex, age, height, weight and daily activity level.

But there are ways to determine how many calories we should consume daily maximum to lose some kilos, in a given period of time.

To explore this feature keep in mind that a kilo of fat represents approximately 7200 calories, so if you want to lose a kilo a week, you subtract 1000 calories to daily calories needed per day, according to your characteristics. In case you do not want to do such a strict diet, you can deduct those calories by doing exercises that allow you to burn fat and lose weight.

With the following tool can calculate how many calories you consume to lose weight in time you’ve proposed. Keep in mind that all the calories you consume below that figure will represent a small loss of weight and all-you-over it, they will become fat, unless you increase your level of physical activity with exercise.

Follow these simple instructions and make your calculations.

1. Choose the type of measures you prefer to use: pounds and inches or kilograms and centimeters. It uses the top buttons of the calculator of calories. below.

2. Select your gender and enter your age, weight and height, as well as your activity level:

3. Press the calculate button and get your results immediately.

The calorie calculator will give you three numbers:

• The first is the daily cost of your basal metabolic rate (BMR). Refers to the minimum calories you need according to your weight and height.

• The second is the actual amount of calories you need to maintain your current weight, considering your level of activity.

• And the third is the maximum daily amount of calories you should consume to lose a pound a week.

Serves 4
300 g of spaghetti, 3 carrots, 1 zucchini, 1 onion, 1 green pepper, 2 tablespoons soy sauce, olive oil and salt. You can add a little ginger, mirim, anise, pepper, etc., And you give him an even more oriental.
How to make spaghetti with sautéed vegetables
Put to cook the spaghetti in salted water, following manufacturer’s instructions or according to our taste. As we prepare the vegetables.
Carrots, peeled and washed, cut into sticks, same with the zucchini without peeling. The onion, peeled, cut it into strips and the same with green pepper.
In a skillet sauté it for hardness. That is, start with the carrot, we are incorporating the onion, green pepper and zucchini last. The goal is for all end up with the same point of hardness.
We add the spaghetti cooked and drained. Soy sauce and seasonings and stir well we want. Serve.
Working time | 20 minutes
Difficulty | Easy
tasting
Well, now I leave you, that if these spaghetti with sautéed vegetables, is what I ate. Now it burn energy from carbohydrates. Touch running. Remember, healthy eating and sport is the best.

Serves 4

300 g of spaghetti, 3 carrots, 1 zucchini, 1 onion, 1 green pepper, 2 tablespoons soy sauce, olive oil and salt. You can add a little ginger, mirim, anise, pepper, etc., And you give him an even more oriental.

How to make spaghetti with sautéed vegetables

Put to cook the spaghetti in salted water, following manufacturer’s instructions or according to our taste. As we prepare the vegetables.

Carrots, peeled and washed, cut into sticks, same with the zucchini without peeling. The onion, peeled, cut it into strips and the same with green pepper.

In a skillet sauté it for hardness. That is, start with the carrot, we are incorporating the onion, green pepper and zucchini last. The goal is for all end up with the same point of hardness.

We add the spaghetti cooked and drained. Soy sauce and seasonings and stir well we want. Serve.

Working time | 20 minutes

Difficulty | Easy

tasting

Well, now I leave you, that if these spaghetti with sautéed vegetables, is what I ate. Now it burn energy from carbohydrates. Touch running. Remember, healthy eating and sport is the best.