Category Archives: WORKOUT

CONTROLLING CARBS

Carbohydrates are nutrients found primarily in herbal food sources. Fruits, vegetables, nuts, seeds, grains, and legumes all contain carbohydrates. These nutrients are also found in dairy products, but meat and eggs are important sources of carbohydrates. High dependence on carbohydrates in your diet can have many adverse effects on your health.

  • Links between excessive consumption of carbohydrates have been established on the development of overweight and obesity among children and adolescents in industrialized countries.Excessive carbohydrate intake, particularly of added simple carbohydrates, such as drinks (fruit juice, sodas) is involved in the development of overweight and obesity in children and adolescents.
  • Excessive consumption of carbohydrates, especially simple carbs is one of the causes of diabetes, cardiovascular disease and some cancers in adults.
  • Sugar consumption such as sucrose, a fermentable carbohydrate, is also a known risk factor of all, in the development of dental caries.

 

The alternatives and control measures for carbohydrate consumption are;

  • Limiting refined carbs. -They provide little nutrients that may cause you to feel hungrier more quickly.
  • Consuming whole grains. -They provide nutrients and fiber and will keep you full for longer periods of time.
  • Focusing on saturated fat.- Some foods are low in carb but are highly saturated with fats. Some low-carb diets allow unlimited amounts of high fat and saturated fat foods like fatty meats, cream, cheese, butter, creamy dressings, and oil.
  • Practising portion control.- Carbs restriction in your diet can be very limiting hence making you feel like eating larger portions to fill up. A diet with an average amount of carbs will contain more variety and therefore, you can avoid eating too much of any particular food. Taking vitamins.- Most of the restrictive low-carb diets lack vital vitamins and minerals. While limiting carbohydrates, it is important that you talk to your doctor about taking a multivitamin.

What is Yoga?

Yoga is a Sanskrit word meaning “union”. Therefore, yoga is said to be the practice of uniting body, mind, and spirit. It does this through poses, breathing exercises and meditation. The poses are often referred to using the Sanskrit term asana.

Many people think of flexibility when they think of yoga. However, yoga is meant to create balance in the body through poses that support both flexibilityand strength. The poses can be done in quick succession, often called “flow”, or at a slower pace. Each technique comes with its own unique benefits. In flow practice, heat is created in the body very quickly, using a lot of energy. In this way, flow practice can contribute to weight loss. In slower practice, more flexibility and stamina is achieved. All types of yoga provide stress relief and improved physical fitness. Additionally, yoga practice can treat depression and back pain.

Everyone can practice yoga, regardless of level of physical fitness and flexibility. In fact, yoga is a great activity for people just getting back into fitness or getting into it for the first time. Although a very ancient practice, yoga has become extremely popular in recent years. For this reason, it is easy to find yoga classes within most communities.

Give yoga a try to really unlock your potential! And in closing, Iwill leave you with the common farewell used in yoga: The light in me honors the light in you or, as yogis say, “Namaste”.

SIMPLE POWER MEAL RECIPES

Maintaining a Healthy Weight with Yoga

Classic Meatloaf
Ingredients
1. 3 slices of meatloaf
2. 3 slices of Gouda
3. 3 eggs
4. French fries
5. frozen peas

Preparation
➢ Place the meatloaf in a pan with margarine weing from both sides and fry for 5 minutes.
➢ Place the cheese on the meat loaf and let it melt.
➢ In a second pan fry the eggs and then place the fried eggs to the meat loaf.
Serve with fries and peas together
Macaroni Tuna Casserole
Ingredients
1. 300g macaroni
2. 3 doses of tuna
3. 1 Dose chopped tomatoes
4. 1 Dose of Corn
5. 20g breadcrumbs
6. 400g Creme
7. Cheese
8. 1 pinch salt
9. 1 pinch pepper
10. 1 pinch oregano
11. 300 g grated cheese

Preparation
➢ Halve the Onions from top to bottom and then cut them lengthwise into thin columns.
➢ Fry the onions in oil and butter over low heat 5 minutes.
➢ Add the drained tuna and stir.
➢ Cook briefly with curry and flour mix.
➢ Add the broth and top with the coconut milk.
➢ Cut the pineapple into pieces and season with salt, pepper and a good shot of pineapple juice.
Serve with rice.

Chicken Stew
Ingredients
1. 300g chicken
2. 1 onion peeled and halved
3. Salt
4. pepper

Preparation
➢ Place a rack in center of oven. Preheat the oven to around 135 ° C (275 ° F).
➢ In a large casserole with a lid baking, place the chicken side by side. Place two half-chicken and onions in each and distribute the remaining onions around.
➢ Add Salt and pepper.
➢ Cover and bake for about 4 hours or until the cooking starts to caramelize and chicken juice flakes easily with a fork.
Serve chicken with mashed potatoes and a vegetable choice.

Toast with avocado and egg
For 4 people

Ingredients
1. 8 slices of toast
2. 2-3 eggs
3. 125ml cremefraiche
4. Further ingredients
5. 2 avocados
6. 1 tablespoon Dijon mustard lemon juice
7. Salt
8. pepper

Preparation
➢ Boil the eggs
➢ Mix the cremefraiche, mustard, lemon juice, salt and pepper to make a sauce.
➢ Toast the slices with avocado and eggs.
➢ Season with sauce.
Enjoy your meal.