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Coffee reading with Marta (the best tips from health magazines)

Posted Jun 13 2011 8:26pm

Shape (June 2011)

If you feel bloated, these tips can help.

a) Increase the intake of naturally diuretic foods like parsley and asparagus.

b) Harmful bacteria love simple carbohydrates and hate whole grains, dark leafy greens and lean meats, fish and poultry

c) To restore the right ratio of good and bad bacteria, make sure you include yogurt in your diet.

Nuts are the perfect snack to keep you full longer but it’s very easy to eat too many. Know the right portion size: 24 almonds, 35 peanuts or 49 pistachios.

Do you have a pet? Don’t’ feed them raisins and grapes, which can cause kidney problems. Chocolate can trigger an irregular heartbeat.

In a recent study from Penn State noted people who ate dishes made with pureed carrots, squash and cauliflower at every meal took in up to 360 fewer calories a day.



Diabetic Living (Summer 2011)

Salads can become a total calorie disaster if you don’t pay attention to the dressing. So, next time when you put the dressing on make sure that 2-tablespoon serving has: 100 calories or less, 7 g total fat or less, 2 g saturated fat or less, 0g trans fat, 10g carb or less and 350mig sodium or less. Great options: Kraft light Asian toasted sesame dressing, Girard’s light raspberry vinaigrette and Newman’s Own lighten up honey mustard dressing.

If you are cooking, try these combos:

a) Asian ginger chicken: brown rice, steamed asparagus and carrots, and seasoned with soy sauce, fresh ginger and crushed red pepper.

b) Summer Lemon Chicken orzo: whole grain orzo, steamed zucchini and summer squash, and seasoned with lemon peel, lemon juice and black pepper.

c) Chicken Broccoli Pitas: whole grain pita, broccoli slaw mix, and seasoned with light Italian dressing.

d) Indian curry Tilapia: yellow lentils, sautéed cherry tomatoes and pad pods and seasoned with fresh cilantro, curry powder and garam masala.



Fitness Rx for Men (May 2011)

Two for one: when you do a bench press to work the pec muscles you also work the triceps but this will depend on the type of the equipment that you use. So, to activate the triceps the most, work with barbell, followed by the Smith machine and dumbbells. As a bonus, doing dumbbell presses helps the biceps get some work as well.  (Journal of Sports Science)









Fitness magazine (June 2011)

If you’re following one of this diets, make sure to include:

a)    Vegetarian or vegan:  Vitamin B12 and Omega-3s

b)   Gluten free: get natural gluten free products like quinoa or brown rice.

c)    Lactose free: look for milk and yogurt made from soy, rice or almond and fortified with vitamin D

Don’t know what a healthy smoothie should have: around 250 calories, half service of dairy, one or more serving of fruits, four grams of fiber. Mix one cup of mango chunks, half banana, a couple of pineapple chunks, a cup of plain nonfat yogurt and two cups of ice in a blender for one minute. It makes two servings

Do you have a pain?

a)    Sharp and sudden: if you stretch it and feel betters, it may be a muscle spasm but if it hurts, you may have a sprain

b)   A dull pain that hit as soon as you start your workout: keep going for two to three minutes and it will probably subside if it gets worse, stop and rest the specific joint or muscle. If it’s a cramp, warm up longer ( 10minutes or so instead of five).

c)    An overwhelming ache late in your routine: as you finish your workout, your body is getting rid of by products. If you max out, the exhaustion can make you hurt. Slow down a little bit or get some coffee before working out. Studies say that pain is better tolerable after having some caffeine

Men’s Health (April 2011)

Dieters who keep do these things keep the weight off after losing weight:

a)    Exercise at least an hour, almost every day

b)   Follow a low-fat, low-sugar, low-calorie diet

c)    Eat more or less the same stuff all the time

d)   Minimize TV watching

e)    Eat breakfast

The foods you need to eat now:  grass-fed beef strip steak (B12, iron and low in calories) raspberries (fiber and antioxidants), Navy beans (best combo of magnesium, potassium and vitamin C), macademia nuts (best combo of mono-saturated fatty acids and zinc) and Mackerel (best combo of omega 3 fatty acids, vitamin D and zinc.)


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