Content
April 2019 | Issue: 01
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ForeverYoung
JenniferAniston
CONTENTS
04 How to achieve the maximum effect of fitness?
06 Eight Reasons, why we have grown stout in the last 100 years?
32 How and Why, you need to drink water before, during and after the training 2
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20 Cocktails with benefits 23 10 Reasons to go veggie
08 Dubai Fitness Challenge - a month of training and sports events
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13 Facts of smart/healthy weight loss
12 What is better for
losing weight: cardio or strength training?
18 Standard Chartered Dubai Marathon 2019
28 What is more important for losing weight: the quality of food or calories?
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Health
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eople who are engaged in fitness always set certain goals: to strengthen health, tighten muscles, lose weight, and so on. Everyone wants the results of the training to be noticeable and visible to the eye. Many people brag about their flawless figure after a short period of time, but for some people, this does not work out even with very intense loads. As a rule, the lack of positive changes leads to disappointment, disruption of classes, and overeating can join. It turns out a vicious circle. Let’s look at what you need to pay attention to prevent such errors.
Secrets of obtaining the maximum effect of fitness
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Before we dwell on some key points, it should be understood that there are no very quick and easy results. Whatever the attractive method about losing weight in a week for 20 kg or rejuvenation for three days, the magic transformation will not work.
Adhere to the following rules: 1.Good-natured approach.
If you give yourself a good load, then 30 minutes of such classes will give more benefits than a few hours of hackwork. Of course, we are not talking about oversurrender, because they can be dangerous. But you shouldn’t pity
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yourself too much. Each time, increase the number of approaches and gratify the exercises. Only overcoming will give the desired result.
2.Determine your goal. It is very important to be aware of exactly what you are training for. To facilitate the task, you can write out your desires, for example, lose weight or pump up. Points may be several. Set real time limits to achieve them. Be sure to praise yourself even for small victories.
3.Based on the previous point, develop a plan. At this stage, a coach or sports doctor will be a good assistant. Taking into account the individual characteristics of the body, the
Health mode and the amount of training are developed. The greatest benefit comes from the combination of several sports. For example, a gym three times a week, a jogging two times and swimming twice.
4.Nutrition.
In any sports program - this is one of the important points. Do not starve yourself with hunger. Lack of food during hard physical work will lead to negative consequences. Balanced meals in small portions allow you to always be full. Reduced animal fats, sugars, and flour products. Keep a food diary. Do not forget about water, it should be at least 2 liters a day.
A healthy lifestyle is not a few months of diet and intense sports. After all, when you reach the maximum effect of fitness, you need to keep the result. Therefore, it is important that proper nutrition and regular exercise become a habit. Plan your weekend. Substitute the time of lying on the couch with active exercises. Excellent results will be seen not only by you but by those around you. www.happyfit.com
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HEALTH
People today are fatter than ever before. Obesity has tripled since 1980 and is growing particularly rapidly in children. A huge role in this is played by the environment, which has changed so quickly that the human body did not have time to prepare for evolution. 1. We began to eat more fast food and processed food
People eat more calories than before. But such rapid growth was due to an increase in processed foods and fast food. At the turn of the 20th century, people eat mostly simple homemade dishes. By 2009, in half the cases, people eat outside the house, and much of it is fast food. Although this chart does not take into account that now at home there is also a lot of processed junk food - sweet, oily and high-calorie.
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2. We began to eat more sugar
An excess of added sugar leads to insulin resistance when the cells stop taking glucose, losing insulin sensitivity. And along with this - to a high level of fatty acids in the blood, atherosclerosis and the risk of heart attack and stroke. Excess sugar and obesity are very closely related.
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3. We are gaining weight over the weekend and holidays, and no longer get rid of it
We do not get fat over the night. This happens slowly - over months and years. And almost always not particularly noticeable to humans. But the rate of weight gain is uneven throughout the year, and its peaks fall on holidays
HEALTH
5. We no longer burn a lot of calories at work
Yes, we do physical exercise more than before. But because of sedentary office work and transportation, we began to spend much fewer calories during the day. So, despite the training, we still spend much less during the day than before. This is also a factor of imperceptible weight gain.
6. We eat more hidden fat
The fats that we eat have changed a lot in the last 100 years. At the beginning of the 20th century, we ate natural fats - butter and lard. In the second half of the 20th century, they were replaced by margarine, cooking oil and vegetable oils - sunflower, palm, corn, and rapeseed. Too much-hidden fat in processed foods imperceptibly increases total calories during the day.
7. We began to sleep less
In recent decades, people began to sleep less for 1-2 hours. Artificial lighting, televisions, computers, smartphones - one of the main reasons. Poor sleep disrupts hormones that can increase hunger and cravings for carbohydrate, oily and high-calorie foods. Short sleep duration is one of the significant risk factors for obesity: 89% in children, and 55% in adults.
8. We just began to eat more and special occasions. Here we especially ease off in eating and drinking and we eat much more than usual. The problem is that many people do not lose the gained weight, and it gradually increases with time.
4. We drink more sugary drinks
The brain controls the metabolic rate and appetite. Some studies show
that it does not “register” calories from liquid sugar in the same way as “hard” calories. Thus, the brain does not include a feeling of fullness and does not reduce hunger, as after a normal meal. So calories from sugary drinks do not saturate at all and quietly increase the total calorie intake during the day. Over time, this leads to weight gain.
One can argue about the causes of obesity - is it the fault of sugar, carbohydrates, fats, or something else. But in the end, it all comes down to calories: their consumption has increased dramatically over the past few decades, and activity has greatly decreased. That is why a change in lifestyle and eating habits - in the first place for weight loss.
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The leadership of the UAE has set another ambitious goal - to make Dubai not only the most tourist city but also the most Pro-Active City in the world. They decided to achieve this goal in small steps, namely working 30 days in a row for 30 minutes. The main idea of the Dubai Fitness Challenge is a gradual acquaintance of people to sports activities. Physical activity for 30 minutes a day is quite a doable task even for the laziest office workers and those segments of the population who definitely prefer tasty and high-calorie food from restaurants and cafes in Dubai to sport. If you decide to take the challenge and participate in the Dubai Fitness Challenge, then the rules are not complicated. Where and how to spend the required thirty minutes - the choice is quite wide. As part of the
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sports fitness marathon in Dubai, many training grounds will be opened: football, basketball, tennis, aerobics, yoga ... For those who want to try something new, there is an opportunity to try something like a slackline.
History of the Dubai Fitness Challenge marathon The first sports challenge was held in 2017. The debut was quite successful, so it was decided to repeat this event annually. The founder and ideological inspirer were Crown Prince of Dubai, Sheikh Hamdan bin Mohammed bin Rashid al Maktoum. Watching his Instagram account is easy to see his sympathy for the sport and active lifestyle. He is probably the most athletic among the royals, and he is becoming increasingly popular due to the impressive
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success in extreme sports. The prince of Dubai constantly demonstrates his genuine interest in an active lifestyle. Dubai wants the show to all cities of the world a vivid example of how to motivate and support residents in sports activities. We are trying to spread the culture of fitness and sports as widely as possible because we believe that physical activity and a healthy lifestyle as an integral part of the daily routine of the day can significantly change the quality of life of citizens, said Prince Hamdan at the start of the Dubai Fitness Challenge project. - This project was invented just so that people imbued with the idea of an active and healthy lifestyle. This action is another addition to the planned initiatives that we are introducing in order to make Dubai the
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best city in the world, and its inhabitants the happiest people, creating an appropriate positive social environment and improving the living conditions of the people in Dubai.
Dubai Fitness Challenge •
Is exercise 30 minutes every day
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30 days in a row
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1,000,000 participants (compared to 786,000 last year)
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3000 free fitness workouts
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40 fitness programs (including international triathlon, a yoga festival and a color run)
At the start of the sport month, a two-day carnival takes place in Dubai Festival City, and it is planned to complete it on a
holiday weekend in Burj Park. These days should not be missed, claim by the organizers of the Challenge. Influencers and celebrities will be motivating for sports achievements, several sports zones will be organized for guests and participants - starting with the football FIFA Club World Championship and ending with a platform for slackline and rollerblading. As well as, the DFC program will support such sports as skateboarding, parkour, and boat races. Most likely, at least something from all of the above mentioned, you have not tried in your life. Perhaps right now you need to take advantage of such an opportunity. There will also be presented with family zones, where young people, as well as those who are young at heart, will be able to discover
virtual reality. In family sports areas there will be such directions as a trampoline, cricket, climbing, rowing, and even a rodeo riding. For a more effective, fun and convenient exercise, you can organize your sports schedule using the Dubai Fitness App. This application was specially developed by the Dubai Fitness Challenge marathon and is available for download to all participants of this event. Using the smartphone, the application will track your sporting activity, physical condition, and progress. Through this application, you can learn about all the fitness activities that take place in Dubai. Dubai Fitness App can be synchronized with other applications installed on your smartphone. In addition, you can search for like-minded people and join sports interest groups
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SPORT
B
eginning to lose weight people are very worried about the calories spent on training and weight loss imposed on it. It seems to be enough to start training - and the pounds of fat will begin to melt before our eyes, because the simulators and wrist monitors show up to 800-1000 calories spent. How many calories are actually spent during the training? What is better to choose - if the goal is to lose weight?
Cardio workouts and weight loss The amount of calories that a beginner can burn during the cardio workouts is very modest, whatever the numbers on the monitor or pulsometer show. Lyle McDonald gives the following figures. •
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An untrained person spends 5-10 calories per minute, and
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the upper limit is unattainable for many beginners. •
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Exercising regularly, he will be able to spend more calories at a workout of the same intensity and duration - up to 10-15 calories per minute. A well-trained person - up to 20 calories per minute. Ironically, the only people who can burn a huge amount of calories in a cardio workout are professional athletes who do not need to lose weight.
Calorie waste during strength training depends on •
Choice of exercises: exercises with barbells and dumbbells spend more calories than exercise on the machines in which you can sit and lie. Barbell squats spend more calories than extending the lower leg in the exercise machines while sitting.
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Rest intervals.
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Number of exercises, repetitions and approaches.
Studies have shown that strength training spends 7-9 calories per minute, but this refers only to the time of on-the-spot workout, excluding the rest time. So, on average, 300-400 calories per hour are spent on strength training. Not so much as is commonly believed.
Quality of lost weight
Body weight - is the weight of muscles, organs, water, connective tissue, bones, and fat. If you look only at the lost of the kilograms, it is difficult to understand how much fat was actually burned? So it is much more important to watch what happens with the body composition, because the goal is to get rid of fat, not muscle.
SPORT
At this point, strength trainings is the most effective. •
It protects the muscles from destruction on the diet, especially with a sufficient amount of protein - 2.5-3 grams per lean body mass
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On the same calorie deficit with weight training, we lose less muscle and more fat, unlike cardio.
Strength training changes the composition of the body - the ratio of fat to muscle. Fat becomes less, muscles remain in place. Cardio workouts alone burn both muscles and fat on a diet. So, if there is one type of exercise that you should choose on a diet - this is strength training. Diet is responsible for the lack of calories and weight loss, strength training protects the muscles and affect the quality of the lost weight. Although, depending on the intensity and choice of exercises, they also help to spend calories - both during the workout itself and during recovery after it. Cardio helps to lose weight because it spends calories. The first problem with cardio is that it does not spend as much as is commonly believed. The second problem: without control of the diet, cardio may not be helpful. The third problem: cardio + diet = weight loss due to fat and muscle, and losing muscle is the last thing to do if the goal is to have a beautiful, healthy figure. The benefits of cardio are that it is a safe way to add a bit to calorie consumption during the day. And the fact is that if you do cardio regularly, apart from all its benefits for the cardiovascular system, you begin to spend more calories for the same workout over time. If you love cardio, then don’t give it up completely - it is a good addition to diet and strength training. But it should never be at the first place. Make sure you prioritize correctly and focus on strength training and muscle work.
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Sport
What do you need to know about proper weight loss?
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Sport
1. Scales do not give all the information. Body weight is one way to track progress. But if the weight the same for some time or even increases, this doesn’t always mean that fat doesn’t go away. Body weight is affected by many factors such as eaten food on previous days and the amount of water in the body, edema. A very strict diet and excess workouts also lead to edemas that mask weight loss. The reason is - an increase of cortisol, which has cross-reactivity with aldosterone receptors - the main hormone responsible for water retention. The not only scale will help you to track your progress, but also tape measurements, measurement of body fat percentage, old clothes and before/after photos.
2. Perfectionism distracts The main reason for failing losing weight everyone wants to be perfect, don’t allow the possibility of mistakes, such people are not ready for failure. These are quite inflexible people who divide the world into black and white. When such a person is on a diet, he is ON A DIET !!! Yes, It helps to achieve the best results, only as long as you do not break a single rule. Weight loss is the path from point A to point B. And on this path, there will definitely be failures. A lot of unexpected things happens in life, and you have to take this into account. No need to be perfect. You need to do the right and useful things most of the time. In psychology, there is the 80/20 principle, which says: if you do something 80% of the time, the remaining 20% do not matter. If you eat properly and exercise according to plan 80% of the time, the remaining 20% are no longer so important, and you can relax a bit. This 20 % become a problem only when a person decides to create a problem out of it.
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Sport
3. Fat loss is not a linear process. It occurs, that the speed of weight loss is impressive at the beginning, but then it slowly slows down. There are several reasons for this: first, the body loses a lot of fluid and gets rid of the edema. Then the speed slows down, because now it came to fat, and the process of burning pure fat is much slower. Further, the slimmer the person becomes, the slower the weight loss goes and it gets harder to burn last kilograms.
4. Different people lose weight at different speeds. Your friend lost weight in a month and looks like a different person. And your results are quite modest, although you tried harder. But the speed of losing weight affects a lot of different aspects - age, genetics, metabolism, the amount of fat in the body at the beginning of losing weight. In any case, you shouldn’t get demotivate and stop working out, slow progress is better than none.
have a flat stomach and waist with a high percentage of fat in the body. Everyone has problem areas, of which fat is the last to go. Fat can’t be burned by special exercises on the problem area. Body fat is burned equally on all the areas.
years. Weight loss has its own physiological speed - 300-500 grams per week are considered very good progress. Obese people are losing more, slender people less. But not 10 kilograms for a week or two, it’s just impossible.
6. Losing weight requires time and patience
8. To lose weight you don’t need to be a fitness pro and spend long hours in the gym
A smart weight loss strategy is not about running off kilometers on a treadmill every day to burn more calories. It is about creating a deficit of energy (calories) through strength training. Cardio for weight loss - is only in third place and highly overvalued. It has its own benefits and it is useful for the cardiovascular system, but many people lose weight without cardio at all.
7. Diet and strength training is the most important. You can not get rid of excess weight over two weeks, which were accumulated over the
5. You can’t lose weight only where you want Where you lose weight first place and where you gain weight first, depends on genetics and physiology, and we can’t do anything about it. Most women lose weight from top to bottom: face, chest first, then waist, legs, hips and lower abdomen - the last. Some lose weight everywhere except in the abdomen. And some
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2-4 strength training per week for an hour is ideal for most people, on condition that this time is used efficiently. Training on the whole body is more effective than isolation exercises if the goal is losing weight, not gaining muscle mass. Free weights and complex movements are more effective than exercise machines on which you sit or lie.
Sport
9. Fatigue and exhaustion - is not a goal. If you don’t drive yourself to faint and nausea in training, it does not mean that you trained Inefficiency Faint and dizziness doesn’t mean that you burned a thousand calories. This means that the vascular system does not cope with the load and it fails.
10. You can make your diet more enjoyable Do not fight with yourself. The less you turn on the will, the better it is. If you can’t give up the sweet, and it makes your life unbearable, figure out how to combine it with a diet. Start counting calories and
put a portion of sweet in your daily calories. The chocolate itself does not have the magical property to stop losing weight. Sweets can deserve only when you exceed your calorie intake.
cuts out in two. Someone easier to maintain a diet, eating often and gradually and for someone, it is easier to eat three times a day. Choose your own best way to lose weight.
11. Commitment and consistency comes first
12. No one, except the doctor, should say what you must eat and what not
If you cannot follow a nutrition program or training for a long time and consistently, you will not achieve anything, even if it is an “ideal” program. For you, it will never be perfect and it will not fit your personality and lifestyle. Some people like to count calories, and they feel confident in control. For some, it’s completely unbearable and it is easier for them to live with a list of “allowed” products. Others may find time for four workouts, and someone barely
If you do not have food allergies, intolerances or any other diseases that limit the choice of food, none of the healthy food products is prohibited. Potatoes, spaghetti, bread and on do not interfere with losing weight if it fits into calories norms. If you have a favorite product, have it.
13. Do not find yourself A great way to poison your life on a diet is to engage in constant winding: did I eat the right food and at the right time? What will happen from a glass of milk or an apple before you go to bed? Looping on trivia is a waste of time and energy. You are not flying into space. Weight loss is one of the easiest things in the world for those who have patience and do not complicate.
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ubai Marathon has been held in Dubai since 2000. According to the IAAF road race evaluation system, the marathon corresponds to the IAAF Gold Label status. The annual number of participants - is 19,000. In the period from 2008 to 2012, the total prize pool was the US $ 1,000,000. Dubai is a city on the coast of the Persian Gulf in the United Arab Emirates, which is known for its luxurious shopping, ultra-modern
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architecture, restaurants, and nightclubs. Modern Dubai has more than 70 shopping centers, including the world’s largest shopping center, the Dubai Mall. The first three marathons were won by the Kenyan Wilson Kibet. Later, the great Ethiopian Haile Gebreselassie won three times in a row. Ethiopian runners dominate in Dubai - they own the top 10 results in running history. Record time since 2012 holds Ayele Abshero - 2:04:23.
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25-year-old Getaneh Molla Tamira won this year with a score of 2:03:34 - this is the sixth result in the history of the marathon, the fastest debut and track record. The former is surpassed by 26 seconds. His time surprised the Molla itself. “I was hoping for 2:05 or 2:06,� he admitted after the finish. In this case, Getaneh is quite a famous athlete. He won the last four Ethiopian titles at 5,000 meters, and last August set a personal record of 12: 59.58 at this distance.
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He is also a two-time national champion in cross-country, and at the World Half-Marathon Championship in Valencia-2018 took the 5th place (1:00:47). This year Molla is going to run 10,000 meters at the World Championships in Athletics in Doha. The second place went to Herpassa Negasa Kites (2:03:40). He also entered the top 10 fastest marathon runners in the world and improved his personal record by more than five and a half minutes.
The third was Asefa Mengstu Negewo (2:04:24). The marathon route is laid along the coast with several U-turns. After starting on Umm Suqeim Road, participants turn left and run through the Al Sufouh area and past Dubai College Junction, Dubai Media City, and Palm Island - an archipelago of artificial islands, which consists of three large islands that have every palm shape: Palm Jumeirah, Palm Jebel Ali, Palm Deira.
Dubai Marathon is the third fastest route after Berlin and London. However, world records are not yet established here, although the organizers have stimulated athletes with impressive fees. Between 2008 and 2012, a $ 1,000,000 bonus was granted for the world record. Now it is $ 250,000 thousand dollars. For $ 200,000 thousand dollars winners will receive male and female races. Dubai Marathon is still the highest paid in the world.
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Nutrition
To maintain health and beauty for many years, it turns out, to be not so difficult. The main thing - is to get rid of toxins in time. But the secret is that for this it is necessary to change your diet for a while, and sometimes your lifestyle. Detox is a way to cleanse the body of toxins, which is a fundamental change in nutrition. The most popular and effective today detox program with fresh juices and smoothies. The basic principle is the consumption of vegetables and fruits in liquid form: juices and smoothies. 20
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The benefits of green vegetables are recognized by many scientists. In particular, their ability to excrete toxins and toxins from the body, to protect the liver from heavy metal salts and pesticides. Of particular value is cabbage juice. CABBAGE: Cabbage is a
strong product. The cabbage leaf contains glucosinolates, which can neutralize toxic compounds in the liver, and also block the malignant cells.
BROCCOLI: Broccoli is a priceless vegetable in the 200 g cabbage prevention of cancers. This leaves cabbage is known for its anti100 g broccoli inflammatory and antioxidant 150 g avocado pulp quality, contains omega-3 fatty acids, which are necessary in 200 g spinach the fight against atherosclerosis 50 ml of water and helps with diseases of the Ice cubes cardiovascular system.
AVOCADO: Many of us
have heard about the benefits of avocado. This exotic fruit is a source of a large number of micro-elements, which make it one of the best superfoods for youth and beauty.
SPINACH: The benefits of
spinach are to control blood glucose in diabetics, reduce the risk of cancer and strengthen bones. It is a source of minerals and vitamins that are necessary for humans.
Nutrition
Grapefruit juice is perhaps one of the most common citrus juices, and the spicy bitterness distinguishes it from other citrus juices and makes it even more original and unique.
A cocktail of beets, apples and carrots is considered to be one of the most healthy drinks. It is easy to prepare and consists of ingredients available at any season. So he simply must appear on your table at least once a week.
GRAPEFRUIT: Grapefruit is a “champion�
BEET: Beetroot - a product rich in
in the amount of vitamin C. The blend of various acids of organic origin, essential oils, pectin, phytoncides, and naringenin makes it possible to use it in the treatment of various diseases, cosmetology, nutrition, and cooking.
carbohydrates, which are needed for energy production. Nitrates in beet juice increase stamina by increasing oxygen absorption by 16%. It is very important for athletes.
PINEAPPLE: The whole benefit of 200 g pineapple 1/5 grapefruit 1/5 orange 1 tsp honey Ice cubes
pineapple lies in such ferment as bromelain. It has anti-inflammatory qualities, fights to swelling of the face and legs.
ORANGE: Orange is an extremely healthy
fruit that has a rich vitamin and mineral composition. It contains beta-carotene, folic acid, vitamins B, A, B1, B2, B5, B6, C, H, and PP, as well as minerals necessary for the body.
300 ml beet juice 2 apples 1 carrot 4 celery stalks 1 tsp honey Ice cubes
APPLE: Many have heard that apple is often called the fruit of health - that is the absolute truth, they contain a large amount of vitamins such as C, B1, B2, P, E, including manganese and potassium. CARROT: Carrots - a very useful
vegetable for the body. Carrots contain vitamins off group B, PP, C, E, K, it contains carotene - a substance that turns into vitamin A in the human body.
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Nutrition
A drink of watermelon and mint will delight you not only with refreshing taste, but also with a bright aroma of watermelon. Easy to prepare and certainly a delicious drink, will lift your spirits and relieve you from thirst
Coconut milk smoothie is a nutritious drink that will not only invigorate and allow you to stay in shape all day long, but also just give you a good mood. CACAO: Cocoa improves blood
supply to the brain and lowers blood pressure. Cocoa is known for its ability to improve mood due to the production of serotonin - known as the hormone of happiness.
WATERMELON: Watermelon contains
a lot of nutrients. For example, it is rich in antioxidants, such as carotene, thiamine, ascorbic acid, niacin, and riboflavin.
PEACH: Peach has numerous beneficial
400-500 grams of watermelon flesh seedless 2 peaches 1 tbs of lemon juice ice cubes 1 tbs honey or granulated sugar mint sprig
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properties. The benefits of peaches are hidden in its rich composition. The high content of calcium and phosphorus strengthens the musculoskeletal system, prevents the development of arthritis.
MINT: Mint has a beneficial effect on the nerve system. It soothes, stimulates the brain, helps to cope with insomnia. Stabilizes the digestive system, improves metabolism, helps increase appetite, removes toxins.
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COCONUT MILK: Coconut milk is mainly beneficial because of its high 200 ml coconut milk content of omega-3, 6, 9, together with the constituent amino acids allow you 2 bananas to replenish the nutrients required by a 3 tbs cacao person just one glass of drink a day. 1 tbs honey
BANANA: Banana is the most popular fruit in the world. A banana is an important source of energy, as well as a means for regulating pressure and the functioning of the vascular system.
“Nothing will help improve people’s health and improve their chances of survival on Earth as switching to a vegan diet”
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Nutrition
Vegans are almost the only group of people with normal body mass index (BMI). Eating a large amount of animal products contributes to an increase in BMI. Yes, such food does not contain carbohydrates, but it contains fats. Fat has more calories, and it is much easier to transfer to body fat, than calories from carbohydrates. In addition, the overall density of animal products leads to the fact that people overeat them, while they can load their plates with vegetables, and keep themselves slim. Also, in animal products there are growth-promoting hormones that are not beneficial for us at all.
Stronger bones
The loss of bone mass on average for female vegetarians at the age of 65 is 18%, and for meat eaters, twice as much. Researchers attribute this to the consumption of large amounts of protein. Excessive protein interferes with the absorption and retention of calcium and actually induces the body to “flush� calcium from the bones, creating the basis for osteoporosis.
A vegetarian diet can be very economical. When you focus your diet on grains, legumes, nuts, seeds, seasonal fruits and vegetables, you can cut your monthly food consumption in half. Many of these products can be bought in bulk and stored for a long time. You can come up with (or find) a huge variety of budgetary options for plant foods! Another positive thing is that you don’t have to spend a huge amount of money on doctors and medicines, because a plant-based diet can prevent and even reverse chronic diseases.
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By consuming saturated fats, which are primarily found in meat and dairy products, we increase the level of cholesterol in the blood.This increases the risk of cardiovascular diseases. Avoiding meat automatically reduces the amount of saturated fat in your diet, which reduces the risk of cardiovascular disease.
Nutrition
Eat more spinach, cabbage, beans and other foods high in dietary nitrates - you will feel more energetic for a long time.Studies have shown that food nitrates have a positive effect on blood vessels, which lowers blood pressure and can increase physical performance.
For some people, the ethical arguments for veganism are not so strong, but you will agree that kindness is never superfluous or inappropriate. Saving the life of someone innocent is always right. Unfortunately, large-scale campaigns are being conducted in the meat and dairy industries around the world, which use images of happy animals on packages, while reality is much more cruel.
About 18-51% (depending on the country, region) of technogenic pollution falls on the meat industry, which leads to the advance development of agricultural production, contributes to the greenhouse effect. 1 pound of meat equals 75 kg of CO2 emissions, which is equivalent to using a car for 3 weeks (average CO2 emissions of 3 kg per day). Wild animals suffer the consequences. Mass extinction of species affects 86% of all mammals, 88% of amphibians and 86% of birds. Many of them face an extremely high risk of extinction in the near future. It is possible that by 2048 we will see empty oceans.
Vegetarianism is one of the best skin diets. A large amount of fresh fruits, vegetables and whole grains provide the body with antioxidants that neutralize free radicals - these dangerous compounds can cause wrinkles, age spots and other signs of aging.
We know that people following a vegetable diet tend to have a more stable mood - less stress, anxiety, depression, anger, hostility, and fatigue. This is due to the higher content of antioxidants in herbal products, especially fruits and vegetables. Combined with a low-fat diet, it can have a beneficial effect on your psychological state. Healthy and carbohydrate-rich foods, including brown rice, oats and rye bread, help regulate serotonin levels. Serotonin is very important to control our mood. It has been proven that a herbal diet can help treat the symptoms of anxiety and depression.
It’s really easy to become a vegetarian now. A variety of products just rolls over and you can choose an alternative to any meat dish. You do not have to give up your favorite delicacies, they are just a little modified. While in the past, an attempt to abandon meat was a serious problem, nowadays dozens of supermarkets offer enough vegetable products, and in restaurants you can find vegetarian cooking options.
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One of the most popular actresses of our time, Jennifer Aniston celebrates 50 years on February 11. She was the one who set the trend for “forever young” women, who look as if they are always 30. If we talk about specific procedures and beauty care, then the actress does not hide that she carefully takes care of herself, and a healthy lifestyle has long been turned into her daily routine. The main thing that Jennifer Aniston calls her beauty secret - constant hydration and healthy sleep. She was so actively talking about her hydro mode that one of the mineral water producers signed an advertising contract with her. “I drink water all day,” said actress to Goop blog, who created the equally famous actress Gwyneth Paltrow. “I take care of my skin and try not to go to the sun as often as I used to do before. I also believe that we are as young as we feel, and behave correctly is a wonderful way to feel good. Being happy is another key to look younger”. From physical activities, Jennifer Aniston chooses power yoga, treadmill classes and low-weight power loads. As for food, the actress prefers small portions of healthy food, and for dinner, she must have vegetables and foods containing protein. For a snack, Aniston uses apples with almond oil. The actress admits that if she feels that the forces are running out, she immediately goes on a journey. The ideal destination for her - is Mexico, with its warm climate and close location relatively to Los Angeles. “I also love massages and all sorts of spa treatments, they help me recover well if I don’t have enough time to get on a plane and go on vacation”, says Aniston. Recently, the actress also admitted that several years ago she and her husband, Justin Theroux, installed a small portable infrared sauna in their home gym. Another secret of youth Aniston - her brightness, sense of humor and a desire to remain herself. She loves to make fun of her friends and often between traditional shots on the red carpet fooling around with her husband or friends. In addition, she often has to wear glasses, which the actress does not hesitate even at important film ceremonies with a red carpet. But most importantly, what making the actress happy for several years in a row is mutual and harmonious love. After four years of relationship, Jennifer Aniston said yes to actor Justin Theroux on his marriage proposal - in August 2015, the couple played a quit modest wedding for Hollywood, which had only 70 closest guests, and then went on a honeymoon to Bora Bora.
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Fitness TIps
What is more important for losing weight: only the consumed and burned calories per day or the source of these calories also matter? Who will lose more weight with the same calories value - a person with ideal nutrition or one who allows himself to eat junk food?
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Calories and protein Many studies have compared diets with high and low amounts of protein. People who eat a lot of protein lose weight better with the same calories intake. They retain more muscle than in the low protein group. So even if the weight went the same way in both groups, people in the high protein group lost more fat and less muscle. Protein controls appetite better than fats and carbohydrates. It is digested longer and keeps blood
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glucose levels stable. By the way, that is the main effectiveness of low-carb diets. When a person rejects the carbohydrates, limits fats, he has no choice but to fill the missing calories with protein. Protein is the second most important nutritional factor after calories, even for the vegetarians. Now the question changes a bit: with an adequate amount of protein in food, is the source of the remaining calories important? It is about fats and carbohydrates in all kinds.
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Diets research with strict calorie control All studies show: that under strict calorie control can be changed the amount of fat and carbohydrates in both directions - this doesn’t affect the speed of losing weight and the quality of the weight loss. You can eat more carbohydrates, and you can eat less of them. The same with fats. But there is one issue: the results can be influenced by the genetics and metabolism of a particular person. Especially it concerns of carbohydrates and insulin sensitivity. People with poor insulin sensitivity lose weight worse on a high-carb diet with the same calories. But this doesn’t apply for everyone. This only shows that the diet is not suitable for a particular person. One more
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thing here is misunderstood. Faster weight loss on a low carbohydrate diet with the same calories is due to the loss of water in the body. It is not related to fat, which means there can be no argument in favor of the quality of calories. If the amount of fat and carbohydrates is clear, then what about the source of both? Does the source of carbohydrates play a role? There are not so many studies about this. But those that were carried out under the same calorie conditions showed that there is no difference in fat loss. The same was done for different sources of fat, and again not much difference was found. With strict calories control, the source of carbohydrates or fat doesn’t play a big role in the speed of losing weight, nor for the
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quality of the lost weight and body composition. If you honestly keep your calorie intake, eat enough proteins, but the rest of your food can be fatty or sweet, you’ll still lose weight. The problem is that most people will not be able to control hunger on such a diet and this can be the cause of breakdowns and weight gain. This is very important when the calories are not controlled. That is why all diets are based on a simple fact: you need to eat less food that is easy to eat a lot and/or eat more food that is hard to eat a lot. It automatically reduces calories and makes you lose weight.
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A sufficient amount of protein will always be more effective than a protein-free diet with the same calories. Protein protects muscles and allows you to lose more weight due to fat.
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Results with the same caloric value may vary from one person to another. It’s not about the quality of calories, but about genetics and metabolic factors. But this is not the rule for everyone.
If we control calories and eat enough proteins, other calories can be eaten from fats and carbohydrates in any proportion and from any sources. The main thing is to control your appetite.
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Frequently asked a question: Is it necessary to drink water during the training? Many people avoid drinking water while working out in order to sweat more and see a pleasant “plumb” on the weights after a workout. Others believe that water increases the load on the heart. To drink or not to drink during exercise? Firstly, you must drink water during training. Water is one of the most important components of the human body. It regulates temperature, pressure, helps the
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digestive system and does many other things. Our muscles are 75% water and adipose tissue - by 10%. Water brings oxygen and nutrients inside the cells and carries away the “waste”. During the training, the body needs more water, because all the exchange processes in the muscles go faster. They need to get more nutrients and oxygen and more quickly deduct the decay products. As well as, water regulates body temperature through perspiration. Evaporation of sweat - is an
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important mechanism for cooling the body. Intensive training especially in hot conditions or in improper clothing cause overheating in the body and a high loss of water without evaporation of sweat from the surface. Symptoms of severe dehydration - weak pulse, nausea, dizziness, weakness. If you ignore them, it can reach a heat stroke when the body temperature control system fails. It is a life-threatening condition and requires medical attention.
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Recommendations from American College of Sports Medicine: Before training: 500 ml of water four hours before the training. 200-300 ml of water 10-15 minutes before training.
During the workout: 80-200 ml of water every 15-20 minutes with exercise for less than an hour. Athletes may lose up to 6-10% of water from training through sweat and breathing. If you don’t replenish lost water, the performance at workout will be reduced. Even from the smallest and imperceptible for human dehydration suffers the intensity, strength, endurance, and coordination. A person will be lifting less weight and get tired faster. Dehydration of just 2% of body weight can reduce productivity by 10-20%. Dehydration by 5% reduces strength and endurance by 30%.
If you lost about 500 grams of liquid per workout (more than 1 kg - in hot conditions), you are dehydrated. Many people are pleased to do weight comparisons before and after exercise, but you need to remember that this is not fat, but the wasted water that needs to be restored. But the thirst is not always an indicator, and you should not rely on it. Intensive training suppresses the activity of thirst receptors in the throat and intestines. So when you are thirsty, your body can be long ago and severely dehydrated.
80-200 ml of sports drink every 15-20 minutes with intensive training for more than an hour, when a person sweats a lot. Do not drink more than a liter per hour during the training. Water should be warm, close to body temperature - cold water is not absorbed until it is heated to body temperature.
After training: The goal - is to compensate for the loss of water within two hours after training. Drink about 500-600 ml of water for every pound lost for training.
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