How to Stay Lean Year Round Just by Making a Few Lifestyle Adjustments?

 It's difficult enough to lose weight; keeping in shape isn't much easier. Both require a great deal of perseverance and commitment. In today's materialistic environment, it is critical to maintain physical fitness. People want that great body form so they can wear slimming outfits like flattering skirts and stunning suits. 

As vital as it is to looking your best on the outside, how to stay lean year round - it is also critical that people look after themselves on the inside as well. Mental health has an impact on a person's thinking, life perceptions, and how he views himself both externally and internally.

The key to keeping your mind and body in condition is to choose the correct exercises and activities that you can do throughout the year. Here are some simple workout ideas to help you remain in shape, look great, and feel great all year long.

1. Make a list of reasons why you should go the extra mile. Add a few more steps to your activity, whether you're taking the train, parking your car, or carrying groceries, to offer yourself more walking time. Walking might help you stay in shape throughout the year without feeling like you're working out. Make it a practice to park your car further away from your workplace, take a longer route, and walk to your destination whenever possible.

2. Cleaning may be turned into a workout. When you commit to accomplishing domestic tasks in a short period of time and concentrate all of your energy into vacuuming, cleaning, organizing, and dusting, you can turn cleaning your apartment or house into a full exercise regimen. Cleaning tasks that last for at least 30 to 40 minutes can be regarded an aerobic activity and will aid in your body shaping efforts.

3. At your workstation, stretch. Stretching is a beneficial activity that improves circulation while also strengthening your joints and muscles. For 10 to 15 minute stretches at the office, do some research on different types of stretching exercises. Stretching exercises can also help you fight weariness, especially if your job requires you to sit at a computer for long periods of time.

4. You deserve a decent night's sleep at the end of the day. Although many people overlook sleep as a means of improving their mental and physical health, it is critical for the body's growth and development. Sleep allows the mind and body to de-stress, relax, and regenerate without having to do anything. According to studies, those who don't get enough sleep store more calories than those who enjoy a good night's sleep. A good night's sleep will always be beneficial to you.

5. Meditation is a great way to keep your mind sharp. Meditation helps to clear toxins from the mind and body. Allow yourself to relax and meditate at least once a day. Find a quiet spot in your house, take a few deep breaths, and exhale gently. Feel the stress in your body dissipate. Yoga is a well-known relaxing practice that will help you stay in shape both mentally and physically.

6. Eat a balanced diet. Nutrition is important for general fitness and well-being. Every day, eat a well-balanced meal that includes plenty of fresh fruit and lost of green veggies. Consume foods like avocado, salmon, tuna, and nuts to keep your brain healthy.

So, how to stay lean year round? Just remember to keep things simple, and adding variety of exercises can make all the difference (don't be afraid to change things up a bit) so you won't get bored.

RESOURCES:

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How to Lose Weight in the Summer and Still Have Fun?

 Losing weight can be difficult during the summer season. There are many temptations to over-consume and can be problematic.

How to lose weight in summer? You are undoubtedly very numerous to ask yourself these questions. For most of you, summer is a time to pack up winter clothes and spend more time outdoors and enjoying the warmth of the sun, but if the winter has made you gain weight, choosing your summer dresses can become more of a chore than a relief (although you can look slimmer with the clothes on with a few tricks ).

Luckily, it's not too late to shed those kilograms/pounds you've had to struggle with since New Year's Day.

This time of year gives us a greater variety of healthy foods (like these 8 foods)to choose from, making it an ideal time to lose weight and stabilize. Each season offers us new ways to improve our diet and summer is no exception.

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Here are 10 following tips for losing weight this summer:

1). Take advantage of the warm weather to increase the frequency of your exercise.

Play a game of Frisbee, volleyball or tennis, take long walks or round trips to the pool.

2). Make seasonal vegetables the center of your meals.

To lose weight during the summer, preferably eat salads and steamed vegetables. Flavor Vegetables With Spices; like (lemon and balsamic vinegar, a little Parmesan and low-fat dressings). Compose your plate with these foods first and add small portions of protein (eg lean meat, see the list of foods high in protein ) and / or starch (potatoes, corn, etc.) below. 

Here is a non-exhaustive list:

• Lean meats: lean fish (sole, ray, etc.), oily fish, canned fish, smoked fish, surimi, poultry (chicken breast, turkey, etc.), horse, veal, beef, rabbit, lean ham (light fat and rind), etc.
• Legumes: lentils, peas, chickpeas, kidney beans, split peas, etc.
• Dairy products (0% fat if possible): skimmed milk, yogurt, goat cheese, fromage blanc, Camembert, Gruyère, etc.
• Eggs (especially egg white, because egg yolks contain a lot of cholesterol).
• Cereals: oats, barley, couscous, buckwheat, millet, quinoa , rice (preferably whole or wild), corn, wheat, etc.
• Dried oleaginous fruits: walnuts, hazelnuts, almonds, etc.
• Peanut Butter
• Seeds: hemp seeds, etc.
• Soy: soy milk, tofu, dehydrated soy protein, etc.
• Seaweed: Agar-agar , sea lettuce, nori (component of sushi), wakame, etc.
• Baking powder
• Nettle. 

Top 107 Foods Highest in Protein

Rank | 100 grams of each food below | Provide protein

_______________________________________________                      

1 Spirulina                                           60 grams

2 Baking powder                           45

3 Parmesan cheese                           40

4 Soy flour                                           37

5 Veal, lean meat                           36.2

6 Lamb, lean meat                           35.5

7 Pork, lean meat                           32.3

8 Goat cheese                                   32

9 Beef, lean meat                           31

10 Stewed Chicken                           30.4

11 Roe deer                                           30.1

12 Merguez                                          30

13 Gruyère / Beaufort / Comté             30

14 Turkey                                         29.3

15 Pumpkin seeds                         28.8

16 Lean ground beef steak                 28.5

17 Emmental (cheese)                         28

18 Salmon                                        27.3

19 Tuna                                        27

20 Halibut (fish)                                26.7

21 Peanuts                                        26

22 Crustaceans (molluscs, clams, etc.) 25.6

23 Swordfish                                25.4

24 Cheddar cheese                        25.4

25 Roast chicken (skinless)                25

26 Lentils                                        25

27 Roquefort                                25

28 Flatfish (sole, haddock, etc.)        24.2

29 Scorpionfish, redfish                24

30 Dry peas                                        24

31 Blue cheese                                24

32 Canned tuna (in water, drained)     23.6

33 Pollock, perch                                 23.5

34 Duck, lean meat                         23.5

35 Sun-flower seeds                         23.4

36 Andouillette                                 23

37 Peanut                                         23

38 Cod                                                 23

39 Cantal, Roquefort (cheeses)           23

40 Lean beef steak, grilled                  22.7

41 Cantal, Goat cheese (cheese)         22

42 Shrimps                                        21.4

43 Sardine                                        21

44 Camembert                                21

45 Lamb (liver)                                21

46 Crabs, lobsters                        20.4

47 Almonds                                        20

48 Couscous (cooked semolina)         20

49 Brie, Camembert, Munster (cheese) 20

50 Most other fish                        13 to 20

51 Pork chop                                19.3

52 Raw oat bran                                17.3

53 Soybeans                                        16.6

54 Bacon                                        15.9

55 Oatmeal                                        15

56 Coulommiers (cheese)                15

57 Anchovy                                        14.5

58 Kellogg's All Bran Plus Muesli     14

59 Sausage (pork)                        13.9

60 Whole wheat flour                        13.7

61 Macaroni                                        13

62 Couscous, dry (uncooked)            12.8

63 Eggs                                       12.6

64 Buckwheat flour, whole grain oatmeal 12.6

65 Pasta                                       12.5

66 White cheese                               12.5

67 Cheese biscuit                               12.5

68 Goji                                               12.3

69 Whole wheat flour                       11.5

70 Pizza (Pepperoni)                       11.4

71 Oatmeal porridge                       11

72 White wheat flour, blanched        10.3

73 Corn flour                              10

74 Barley                                      9.9

75 Whole wheat bread                      9.6

76 Lentils, cooked                      9.1

77 Black beans                              8.9

78 Chickpeas                              8.9

79 Red beans                              8.7

80 Special K (rice and whole wheat) 8.5

81 Cornmeal                             8.4

82 Split peas, cooked                     8.3

83 White bread                             8.2

84 Tofu                                             8

85 Rice flour                             8

86 Humus                                    7.4

87 White beans, canned            7.3

88 Butter (low)                            7

89 Brown rice                            6.9

90 Plain yogurt with skimmed milk 5.7

91 Coconut (dry)                             5.5

92 Yogurt, low in fat                     5.2

93 Spaghetti                                     5.1

94 Lima beans, canned             4.9

95 Macaroni, cooked                     4.8

96 Corn, cooked                             3.4

97 Skimmed milk                    3.4

98 Whole milk                            3.3

99 Lentil soup                           3.2

100 Broccoli                                   3

101 Asparagus                           2.9

102 Spinach                                  2.8

103 Soy milk                                  2.7

104 Normal rice, cooked          2.7

105 Baked potato                          1.9

106 Lawyer                                  1.7

107 Orange                                 1.1

3) Grilling your food is a great way to add flavor, while reducing fat and calories

Grilling meats helps to lose some of their fat, which reduces the calorie content. Try wrapping fish or chicken in foil and add vegetables and seasonings before putting on the grill. All of this will help you lose weight in the summer.

4) Satisfy your sugar cravings with fresh fruit

Avoid cakes, cookies and ice cream and opt for fresh berries, melons or more exotic fruits if available. The fruits are devoid of lipids, rich in nutrients and fiber, naturally energizing. Avoiding those sugar cravings will help you know how to lose weight during the summer months.

5) Cut back on calorie intake before a festive season

Meals with family and friends shouldn't spell disaster for your diet. By cutting back on daily calorie intake for a week before special occasions, you can enjoy a bit more and have fun. However, try to limit the consumption of high-fat foods such as crisps or mayonnaise-based salads.

Know how many calories per day you should be consuming (so you know what base to cut back on your calorie intake), otherwise you will not be able to shed extra pounds effectively during the summer months.

6) Stay away from empty calories

You may come across the notion of " empty calories " in dietetics. "Empty calories" are calories found in foods or ingredients providing energy accompanied by a very small amount of non-energy compounds (example: fiber, minerals, micronutrients). You can find empty calories in appetizers, alcohol, chocolate bars, etc.) .

It is important to drink plenty of fluids during these hot summer months, but juice, whole milk, soda, and alcoholic beverages are high calorie drinks that you should avoid.

Alcoholic beverages contain empty calories and can stimulate your appetite. Instead, drink water, Seltzer, juice diluted with Seltzer, semi-skimmed milk, or iced tea. Alcoholic drinks are one of your worst opponents if you are looking to know how to lose weight during the summer.

RESOURCES:

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How to Do a 3 Day Fast

 Fasting has been known around the world for thousands of years. Initially, the motivations of the faster were religious or spiritual. Then they became politicized with the protest fast promulgated as a means of peaceful demonstration, notably by Gandhi. Nowadays, we hear a lot about fasting for 3 days for rapid weight loss.

We will see that this is in reality only one of the facets of fasting and that we can derive many other benefits from it… As long as we know how to do it.

What is fasting?

Fasting is the voluntary or involuntary deprivation of food and possibly drinks for a fixed period of time. This practice being thousands of years old, each culture and each civilization has a unique vision and practice. So there is no definition of fasting that is immutable.

However, periodic fasting is differentiated from intermittent fasting . Periodic fasting consists of depriving yourself of food for a minimum of 3 days. As for intermittent fasting, it is a question of alternating it on a regular basis with the times when we eat.

Without knowing it, many people practice intermittent fasting: they eat dinner at 8 p.m., skip breakfast the next day, and eat lunch at noon. In this case the fast will have lasted 16 hours in practice and 8 hours of food intake.

Beyond this little subtlety, the framework in which the fast takes place is relatively flexible . Some advocate dry fasting, that is, without food and drink. Others prefer to keep a few foods and consume, for example, vegetable broths or water smoothies.

As for the duration, again, there are no real rules. We generally recommend a maximum of 3 days , especially if this is your first fast. Some people fast for a week, up to two. But it requires excellent self-knowledge, a lot of practice and good physical condition.

What are the health benefits?

As I told you, today fasting for 3 days rhymes with weight loss. But for many people, fasting is also synonymous with vitality and health . And yes, strange as it may sound, going without food can actually bring many benefits to your body.

Our food is contaminated by many pollutants, even as part of a healthy and varied diet. These toxins accumulate in fatty tissue, clog the cogs of our metabolism and can ultimately cause chronic or degenerative diseases. On the other hand, digestion takes up about 1/3 of our total energy.

The conclusion is obvious by its logic: resting the digestive system for a few days can only have beneficial effects. Fasters also report a feeling of vitality rarely equaled. This, because their organism is purified and can function optimally and thus allow your body to be at the meal and to avoid having to be in permanent digestion.

But the effects of fasting don't end there. According to the work carried out by Dr. Otto Buchinger in 1920, fasting could indeed stimulate the healing forces of the body. In this sense, it would be possible to observe, for example, an improvement in allergic reactions. As well as a stabilization of the level of sugar and cholesterol in the blood. In some cases, fasting during chemotherapy treatment could improve the patient's condition.

How it goes?

As you will understand, fasting for 3 days will not simply have an influence on weight loss. But to observe its benefits, you must still take some precautions. Fasting is not just about stopping eating.

Prepare the body well to fast for 3 days:

For fasting for 3 days to be synonymous with weight loss, you absolutely need to prepare your body.

Indeed, it is recommended to reduce the diet gradually at least 5 days before the start of the fast. This way the stop is less abrupt and you will have a much better experience. Both physically and mentally.

A small week before the fixed date, stop the consumption of animal proteins, coffee, alcohol and sugars. Then after two days, remove the legumes as well as the oilseeds. The last two days before the start of the fast, eat only vegetables and fruits.

Finally, if you wish, you can do a magnesium cure with Nigari salt or take advantage of the laxative effects of Senna . On the one hand, you will help your body to purify itself , on the other hand, it is much easier to start a fast on an empty stomach.

What Happens During the Fast?

At the start of your fast, your body will function normally because it can draw on your glucose stores as usual . As a reminder, glucose helps nourish the brain. But after a few hours, or the second day, these reserves will run out since you are not going to renew them.

This is when your body goes into "survival" mode. It will then set up a mechanism called gluconeogenesis . To put it simply, it is a question of imitating the production of glucose with the means at hand. And as you can imagine, the glucose produced in this way is not of exceptional quality. This is why you risk experiencing dizziness , nausea or even migraines. It is therefore advisable to plan to stay quietly at home.

Another precaution to take during the fast is to try to isolate yourself as much as possible. In fact, when your brain receives olfactory or visual stimulation in relation to food, it begins to produce gastric juices for digestion. But on an empty stomach, these juices can cause you to feel acidic, or even pain. This is why some people take the opportunity to isolate themselves completely and practice meditation in particular.

How do you get back to normal after deprivation?

In the same way that you will have prepared your body, it is important to take care of the end of the fast.  Your digestive system has been at rest for 72 hours, toxins have been released, your metabolism has slowed down. In short, it's not about waking your stomach up with a fast food menu.

Take the opposite path to the one taken before the start of the fast. Start with vegetables, then oilseeds and finally animal protein. If you plan to take the opportunity to start a diet, then stop there and do not resume consumption of fatty, salty or sweet foods.

Fasting for 3 days is often synonymous with weight loss because it is also an excellent springboard for adopting good eating habits.

Fasting for 3 days and weight loss: what results to expect?

As you can imagine, fasting for 3 days and weight loss go hand in hand. However, the results are difficult to quantify: between 2 kg and 5 kg , depending on the person and their metabolism. In any case, it is strongly recommended to continue the fast with a healthy diet and the practice of physical activity.

RESOURCES:

The Intermittent Fasting Program - Click here for more details!

Mesotherapy Injections for Weight Loss & Fat Loss

Mesotherapy, which involves injecting small amounts of a drug by syringe under the skin, is sometimes used for cosmetic purposes to lose weight. How does this technique work and what are the results that can be expected? 

What is mesotherapy?

Mesotherapy consists of injecting, in small quantities, drugs at very specific and strategic places of the body under the skin, at different levels of the epidermis. It is used in health fields, in particular to help reduce pain, but also in aesthetics. The drugs administered are those usually used as painkillers or prescribed to treat the pain to be treated. This technique, which is based on supposedly increased effectiveness by treating the problem directly at its origin, that is to say locally under the skin, is not recognized as being ineffective, nor as having no effect. . The medical profession therefore grants it neither benefits nor harmlessness, and the lack of studies on it makes it impossible to determine whether, (yes no), mesotherapy makes it possible to cure.

Mesotherapy and weight loss:

Mesotherapy is sometimes used for the purpose of promoting weight loss. This technique is then called "aesthetic mesotherapy". Consultations for this reason are not reimbursed by Social Security and fall under so-called "alternative" medicine. In fact, it is a technique supposed to help lose fat and therefore lose weight. However, it does not act at the level of the body, but only on the aesthetic level. It aims to revitalize the skin and to tighten the tissues and therefore to give them a firmer appearance which can give an impression of thinness.

The course of a mesotherapy session to lose weight:

A mesotherapy session consists of giving intra-cutaneous injections to the patient, by administering very low doses of medication. Injections are made either by hand or using an electronic injector. In all cases, these are products that must be harmless or harmful to the body. The drugs are administered by a syringe at specific points, determined in advance, like acupuncture. The idea is to deal with the problem directly at its source. Thus, to lose weight in the stomach, the injections will be done in the abdominal belt. Likewise for slimming thighs, or buttocks. These sessions are supposed to act on the volume of the treated areas of the body, by making them deflate, thanks to the action of the injected products. 

Treatments used for aesthetic mesotherapy:

As part of an aesthetic mesotherapy session to lose weight, the drugs administered in the syringes will not be the same drug treatments as those provided for a session aimed at reducing pain. For slimming, it is in most cases of vitamins coupled with trace elements, similar to those found in some food supplements. To treat cellulite, these are products that activate the blood circulation and the lymphatic system, using a mixture of minerals and caffeine. Here again, we must not fall into a trap: losing weight effortlessly, only thanks to drug injections, seems unlikely. Although supplements such as vitamins can help your body during a diet, for example below:

Mesotherapy and slimming: what results to expect?

As we have seen, mesotherapy is a technique not recognized by the medical profession, and its effectiveness in terms of weight loss and slimming are debated. Some people attest to having lost pounds thanks to this method, despite rather poor results. However, its benefits should be put into perspective and put into perspective. Indeed, this method, like all slimming methods, is often used in addition to a sports rehabilitation program or a diet. It is in the majority of cases the accumulation of all these efforts that makes a person successful in losing weight. Similarly, it is also necessary to take into account the risks associated with mesotherapy, and in particular with skin injections: bacterial infections, etc.

RECOMMENDED RESOURCES

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How to Flatten Stomach In Less Than 2 Days (Is It Possible?)

That's it ! You have finally found the dress of your dreams. She's black, terribly sexy and ... terribly tight.

Unfortunately your stomach is a little inflated and the result in front of the mirror is not what you had hoped for. 

So you've put in a lot of effort, tried all kinds of things to flatten your stomach, but nothing helps!

HOW TO FLATTEN THE STOMACH IN 2 DAYS

Well we say no! You will look perfect in your little black dress! No way to let digestion problems, water retention or a few deviations from your diet spoil the pleasure of wearing your new favorite item of clothing!

Thanks to these 10 tips that we are going to give you, you can definitely say bye-bye to a swollen belly and in less than two days please! 

1 - DRINK HOT LEMON JUICE IN THE MORNING ON AN EMPTY STOMACH

In the morning, before breakfast, drink a large glass of lemon water. You've probably heard it before, a lemon squeezed in a tall glass of water will purify and cleanse your body.

{It is also a good way to drain your body in the morning!} 

2 - STOP EATING BREAD TO DEFLATE YOUR STOMACH

Having trouble controlling your bread intake? However, it will take some effort ... Indeed, bread swells the stomach and is the sworn enemy of a flat stomach. On the other hand, you can still eat your favorite bread in the morning! Try to favor colored breads, with cereals or wholemeal for example, these are less fatty and better for health! 

3 - BAN FOODS THAT MAKE THE BELLY SWELL

Certain foods make the stomach bloat. When it comes to vegetables try to avoid cauliflower, broccoli and Brussels sprouts. Likewise, avoid consuming too many dairy products such as cream or milk. However, yogurts are your friends!

4 - FOR A FLAT STOMACH, STOP SODAS AND APERITIFS

Alcohol and sodas are not recommended if you want to flatten your stomach! If you are invited somewhere, prefer fruit juices or syrups (violet, grenadine, mint, red fruits ).

5 - CHOOSE FOODS RICH IN POTASSIUM

Potassium is known to be a natural diuretic that helps prevent water retention. Among the list of foods rich in potassium we can mention: almonds, prunes, bananas, avocado, walnuts, zucchini.

6 - DRINK TEA TO LOSE BELLY FAT

The goal to have a flat stomach is to drain your body as much as possible and make your stomach deflate. For that, go to the essential green tea.

For an even more satisfying slimming effect, you can also choose ginger teas, which have the virtue of deflating the stomach.

7 - NO CHEWING GUM FOR A FLAT STOMACH

When you chew gum, large amounts of air enter your body ... causing your belly to swell!

8 - THE APPLE IS NOT YOUR FRIEND 🤔

The apple is the ultimate slimming ally. Indeed, when we are looking to lose weight we often jump on the apple because it is a natural appetite suppressant. Indeed, the pectin contained in this fruit will make your belly swell ... It is therefore normal to throw yourself on it to cut your hunger but it is nevertheless better to avoid it when you are looking to have a very flat stomach because it will tend to cause gas.

9 - DRINK SOUP

Soup is definitely your best slimming friend! Daily consumption of soup will help you eliminate effectively. Favor vegetables rich in potassium (as specified above) such as zucchini, fennel or more generally green vegetables.

10 - EAT ON SMALLER PLATES

One effective way to deflate is to eat less. Yep, it's that easy. The solution is not to stop eating, be careful! Just try to avoid refueling or overeating. To effectively reduce your portions you can eat from smaller plates. A small amount on a small plate will trick your brain into thinking you have eaten a lot.

PLEASE NOTE:

This isn't a one-size fit all plan to flatten your stomach (it depends on your size, weight and eating habits)... every person is different. This article is more of a guideline, what is possible if you try!

RESOURCES RECOMMENDED:

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How Much Sugar Does It Take to Get Diabetes?

 Why do diabetics need to eat less sugar?

Diabetes is a disease characterized by a carbohydrate absorption disorder.

The type 1 diabetes is caused by lack of insulin, a hormone secreted by the pancreas, whose role is to reduce the sugar levels in blood ( glycaemia ). It mainly concerns young patients and requires insulin injections  (so-called insulin-dependent diabetes).

The type 2 diabetes especially in overweight people after 40 years. The mechanism is different: it is not an absence of insulin, but a resistance of the organism to the insulin produced.

Minimize the intake of simple sugars and increase those of slow sugars

There are what we might call "real" sugars: refined white sugar, brown sugars and complete sugars; and traditional sweet products like honey, maple syrup, fructose, and agave syrup . All these sugars have in common to provide simple sugars (glucose, fructose, sucrose) and to have zero or very minimal contributions in proteins, minerals and vitamins: they are "empty" calories.

Epidemiological studies show a diet too rich in simple sugars and not rich enough in slow sugars (starch) or starches. However, simple sugars must not represent in the general population more than 10% of total energy intake (ie 50 g / day for a total intake of 2000 calories).

The different sugars:

{To be avoided as much as possible}

White sugar is made up of 100% simple carbohydrates: sucrose. It is totally refined.

To limit:

Agave syrup is a liquid sugar made from a plant in the cactus family. Its assets: a sweetening power superior to white sugar, and a richness in minerals. But its limits are numerous: a glycemic index which can be very variable and a high fructose content to which it is advisable to be attentive. Moreover, it is a product that is transformed.

{To consume with moderation}

Maple syrup is very rich in minerals when it is of good quality. Fructose occurs naturally in honey and in fruit. It has long been considered the sugar of diabetics because it has a sweetening power greater than white sugar and has a much less effect on blood sugar (another metabolic pathway than that of insulin). Its excessive use (> 60g / day) would be detrimental to the balance of the latter and would promote metabolic complications.

Preferred:

• Complete sugar or rapadura is richer in proteins, minerals such as calcium, iron, magnesium and certain vitamins of group B: it is less refined and its sucrose level is lower. Brown sugar is a variant of whole sugar. It is to be preferred because its nutritional quality is better.
• Honey is the product of transformation of flower nectar by the bee and is thus the mixture of different simple sugars (sucrose, fructose but also glucose). Its qualities are numerous: it has a lower glycemic index than sugars (even complete) with a higher sweetening power (therefore requires less quantity). It also has good antioxidant power and antibacterial qualities.

Focus on sweeteners

A sweetener  is a product or substance that gives a food a sweet taste. Sweeteners can be an interesting alternative, especially in diabetic patients. Sweeteners are or have been the subject of much controversy and are regularly evaluated by health authorities who define ADIs (acceptable daily intake) which are in fact long-term safety thresholds. However, beware of the addiction to the sweet taste they provide! It is advisable to get rid of the sweet taste and to favor the consumption of natural sweet products such as honey in small quantities and occasionally.

• The main sweeteners are polyols : sorbitol, maltitol. Polyols are products manufactured industrially from sugars present in very small quantities in plants. They are mainly found in confectionery (candy and chewing gum). They can cause uncomfortable digestive effects like diarrhea or bloating .  
• The Aspartame is an artificial sweetener found in a wide variety of foods. Its excessive use is a health risk.
• The sucralose is a synthetic product derived from sucrose. It is used in cooking and baking because it is resistant to very high temperatures.
• The stevia , wrongly considered as natural, is actually rarely as to recover molecules "sweetening" processing methods are numerous. In addition, stevia sticks are often much richer in polyols than in stevia itself.

Other Resources:

"Lets Quit Sugar"- Click here now for details!

"Freedom From Diabetes" - Click here now for details!

 Dr. Marlene Merritt's "Smart Blood Sugar" - Click here now for details! 

How to Go to The Gym | Your First-Time Going, What You Need to Know?

Choice of machines, duration of sessions ... Instructions for use for the first time in the gym?

At the start of the year, you decided to sign up for a gym membership. But when you got there in leggings and running shoes, you were slightly baffled. How to get started (again) when you have quit for many years or never even started? What machines to use at the gym ?

Certainly, in front of the unknown, you prefer to start in a position of strength, with one or more friends, all to prevent future drops in motivation. But the process is risky. “If your friends let go of you along the way, you tend to be demotivated. The challenge is not to identify with the failure of his friends and to say that we will get there. So, the best is to go alone to your sports sessions, in order to no longer depend on others and to ensure that this sports routine becomes a real personal project.

Good to know: it is advisable to practice an activity near your home or close to your office.

Agree not to see any results for a month:

The body is a machine that must be restarted. It is thus advisable to take on oneself before seeing the first results appear: “It takes two to four weeks to have a good awareness of its movements. It is only at the end of this period of time that we will be able to see the effects on the body ”.

Take more time than others to warm up:

There is no point in naively continuing cardio lessons without warming up. The goal is rather to gradually prepare your body for the effort, especially when your muscles have not worked for a long time: “It is important to take time to warm up before the class has even started. Thus, it is recommended to arrive 15 minutes before the start of the session, to perform some exercises on a mat. Better to do shorter sessions but favoring a quality warm-up, rather than injuring yourself because you wanted to do too much.

Good to know: Do not hesitate to get closer to the coach to announce your beginner status. “There is no shame in saying that we have a pain in a muscle or that we do not manage to perform a movement. The goal is to build a positive environment, and therefore to be well surrounded, so as not to give up as soon as the resumption.

Don't set the bar too high:

Galvanized by this new desire to sweat in the gym, you have set yourself the goals of champion. Except that by dint of wanting to do too much, you risk stopping everything: "The main mistake when you start is putting too much pressure on yourself"... And it is by setting the bar too high that the decrease in motivation appears, and that the injuries multiply. So, if you feel exhausted at the end of a session, don't force it: you will do better next time. In addition, it is essential to become kind to yourself. You have to accept this phase of frustration during which you are "less good" than the others, and refrain from comparing your buttocks with those of the sportswoman next door.

50-minute sessions:

[A typical week to start 

Monday:  a 50-minute group lesson.

Wednesday:  a circuit on the machines of 30 minutes.

Friday:  a group lesson or an outdoor sport session (walking, cycling) for 50 minutes.]

In order NOT to  have aches , it is important at the beginning to get into sport gradually, and to bet on short sessions: “A 50-minute session is ideal, including 10 minutes of warm-up in it, and 10 minutes of stretching. In total, you will therefore only have a 30-minute session, which is perfect for a start, ”says the coach.

As for the type of activities to be carried out on site, you are spoiled for choice between the group lessons offered by the room and the weight machines. “All machines can be included in a beginner's program. However, in order not to get injured, it is necessary to correctly adjust the equipment to your size, to respect the functioning of the body so as not to create injuries to the joints, and to adjust the load that corresponds to your level". Thus, it's recommends putting the smallest load on the machines in order to integrate the movement without risk, then to increase it gradually.  

In addition, the machines make it possible to work at the same time the upper body, the lower part and the abdominals . But for that, "we must not work on a single machine, but change it quickly".  It is then necessary to alternate 20 repetitions of the movement (i.e. for 45 seconds) for the lower body on one machine, the same for the upper body on another machine and so on. Rest times between exercises are not necessary. To do this, walking from one machine to another is more than enough.

Bet on the right equipment:

We cannot repeat it enough: proper equipment is essential during any physical activity. There is no ideal outfit, the challenge is above all to choose an outfit that suits you best. On the other hand, the sneakers must be the object of all the attentions: “Contrary to what one might think, the fitness sneakers have a too thin sole and do not have cushioning. By repeating a movement with the wrong equipment, it can even cause tendon inflammation outside the knee. It is therefore better to invest in a pair of running sneakers , simple but reliable and which have enough cushioning to withstand shocks during the effort.

Do not drink during the session:

Many people bring their own small bottle of water during lessons. Except that hydrating your body during a session is anything but a good idea: “Drinking a large glass of water before a session is useful so as not to be dehydrated during efforts. However, drinking during the session is not recommended because the stomach may be engorged and it is not at all comfortable. The water can cause discomfort, even pain in the stomach.

Adapt your diet:

Fruit cereal bar, check. Almonds, check. When it comes to snacking, you have everything prepared. But did you know that it should not be eaten just before a session? "The ideal is to have finished your snack two hours before the session, because this will allow the body to have enough time to digest". When you sweat from cardio exercises, it's best to let your body focus on one task, and not put extra strain on it. On the other hand, even if it is advisable to space your meals apart from the sessions, you can quite enjoy a piece of fruit when you leave the room. This will recharge the body with sugars, used during exercise.

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